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TRAINING LOG: Jeff Kaste |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Thanks buddy. Trying to schedule an appointment for this week to get it looked at. Things are feeling better, but I gotta stay sane somehow! And believe me, there was plenty of wallowing.
4/9/21 20 Minutes on the bike TKEs / Hamstring Bridge / Hip Circle Lateral Steps 3x15 each leg / 2 x 5 with a 10 second hold on each rep / 3x10 each side 15 Swings on my "ghettobell" / 1 minute medium resistance Bike (no rest between sets) 5 total rounds, swings @ 90# 15 minutes on the bike to finish. Will keep trying to strengthen my leg muscles around the knee while keeping swelling down. Getting a lot of tenderness in the calf which, once massaged, helps the knee joint a lot.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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I hope it's not another tear, Jeff. Let us know what you find out. Tom |
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Aim high. Stay hungry.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Thanks, Tom. Appointment is on Thursday and I'm sure he'll order another MRI (yuck) but fingers crossed for nothing too serious as another surgery will absolutely not be an option any time soon with a new baby a mere few weeks away.
4/11/21 Warm Up Incline Bench Press 135x5, 135x5, 185x5, 185x5, 205x3, 225x3, 225x5, 225x5, 225x5, 225x5, 165x12, 165x12 all the volumes Wide Grip Pull Ups / Ab Wheel 8, 8, 8 / 10, 10, 12 Single Arm Seated DB OHP / Prone incline DB Rear Delt Flys / Upright Rows 3x10 each arm @ 40 / 3x20 @ 30s / 3x10 @ 50# 3x25 DB curls @ 30s
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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4/12/21
Warm up on Bike 15 minutes TKEs / Prone Single hamstring banded curls 3x15 each / 3x12 each (light tension) DB Goblet Squats to bench 4x10 @ 45# DB T-Bar contraption (The Ghettobell) Ukranian Deadlifts @ 18" / Russian Twists 50x10, 100x10, 120x10, 140x10, 170x10, 170x10 just trying to do a small ROM training movement. Was nearly no pain, some minor discomfort. / 6x30 reps @ 45# plate Side Bridge leg lifts / Kneeling Banded Crunch 3x3 reps each side w/ 10 second hole at top / 3x20
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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4/14/21
Warm Up Double DB 3 second eccentric RDL to Muscle Snatch 30sx8, 45sx5, 45sx5, 45sx5, 45sx5 I liked these Bench Press against medium blue band / T-bar Rows against medium blue band (all reps done with a 2 second eccentric) 135x5, 135x5, 185x5, 205x3, 205x3, 205x3, 205x3, 205x3, 205x3, 205x3, 205x3 / 45x10, 45x10, 90x5, 90x5, 90x5, 90x5, 90x5, 90x5, 90x5, 90x5 nice variation Seated DB 2-handed Tricep Extensions / Wide Grip Banded Pull Downs 4x20 @ 45# / 4x20 BB Spider Curls / DB Curls 5x15 @ 65# / 3x20 @ 30s
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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4/15/21
Saw my Ortho today. He didnt find any glaring evidence that my knee was a meniscus tear but he said based on the way I say it feels, it likely is. MRI ordered and we'll know more soon. Had 30 minutes to train Ghettobell Swings / Back Squat to 22" Box 20, 20, 20, 20, 20 @ 100# / 3x10 @ 185 the swings crushed my life. Loved them. The squats didn't really hurt but some reps I felt a stabby pain behind the outter part of my knee. Like my goddamn meniscus was sliding around. Good stuff. Probably wont do these again for a few weeks and stick to movements that dont hurt. TKEs 3x20 each leg with a slow eccentric And that was it.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Larry Satchwell
Senior Member Joined: 8/30/04 Location: United States Status: Offline Points: 326 |
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I’m no doctor but speaking from a guy with two total knee replacements after a half dozen meniscus repairs........if it walks like a duck and quacks like a duck...............good luck, I hope we’re all wrong.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Thanks Satch. This one is definitely more painful to try and do any kind of training on. Walking, sitting, stairs, no problem at all. But squatting or pulling from a bent knee( beyond a certain ROM) is a stabby hurty pain behind the knee. Sounds like a meniscus tear to me (Of course, I'm not an MRI or a doctor....unless...). Hoping there is a conservative treatment to get me through the next few months before I can schedule a surgery.
Warm Up Incline Bench Press 135x5, 135x5, 185x3, 215x3, 235x3, 245x2, 255x1, 235x3, 255x2, 265x1, 245x3, 265x2, 275x1, *add 5 second pause just above the chest 185x5, 185x5, 185x5 so hard. Incline bench feeling strong! Seal Rows 135x8, 185x5, *add brief pause at top then 3 second eccentric 215x5, 215x5, 215x5, 215x5 Single Arm DB Oblique Sling rows / Single Leg Supported Single arm DB oblique sling bench press 3x8 each arm @ 70# / 3x8 each arm/leg @ 70# so feckin hard Seated DB Triceps Extension / Seated DB Curls 3x15 @ 45, 55, 55 / 3x10 each w/ 2 second eccentric
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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4/19/21
Was going to mope and be sad but decided to train lower body in any way I can instead. It's what Andy would want! Warm Up (15 min on bike) Split Squats 1/2 ROM (3 second eccentric, 1 second hold) / 7" Eccentric Step Downs 5x5 @ 30# DBs each / 4x5 @ BW each finding out more and more about this injury. Squatting, deadlifting, anything where my legs are next to each other hurts really bad with a knee bend. But, single leg work, somehow, takes pressure off the owwie spot and if I stop before going "too deep". It's lame but it's better than nothing. Slow Eccentric BB RDLs + shrug at top / Ghettobell swings 185x8, 185x8, 185x8, 185x8 / 4x10 @ 100# RDLs cause no pain due to the fixed knee. Another thing I can do, which is nice. TKEs / Seated Russian Twists / More Ghettobell Swings 3x15 each / 3x30 @ 45# plate / 3x10 @ 100# 10 minutes bike cool down
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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You're right. That is what I want YOU to do. Me, on the other hand, I'd be straight mopin', dog.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Training anything and everything else helps to prevent the moping. For now.
4/22/21 Warm Up Bench Press 135x8, 135x5, 185x5, 185x5, 225x5, 255x8, 255x8, 255x8 *move to shoulders on bench and bridging with hips/feet 135x10, 185x10, 185x10, 185x10 (all don with a slow eccentric and short pause) I liked these! Just something different. BB Bent Over Rows (starting from the hang) / Ab Wheel 135x8, 185x8, 225x5, 245x5, 265x5, 275x5, 185x12, 135x15 / 4x12 DB Skull Crushers / BB Curls 4x20 @ 30s / (done 5 wide, 5 narrow grip) 4x10 @ 65, 75, 85, 95 then all wide grip 4x10 @ 95, 85, 75, 65 THE PUMP! |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Doctor said I did a number on my meniscus, as expected. This one has a flap that keeps squishing out when I load that leg with more than just BW, so it's problematic for training. I will be doing everything I can to mitigate making things worse while also maintaining strength/size. I could get a surgery next week but with the wife at 38 weeks pregnant, it's selfish and unwise. I'll be waiting until we have a handle on a schedule with our wee behbeh before I go under the knife, but I will be getting it this summer. Anyway, here is 2 days of training
4/23/21 Warm Up Good Mornings (was able to do these with mostly no pain/discomfort) / Side Plank Leg Lift and Hold 95x5, 135x5, 135x5, 155x5, 155x5 / 3x3 each leg @ 10seconds hold per rep Tried a few squat/lunge variations. Some hurt, some didn't. More experimenting needed mostly with A TIGHT knee wrap on. Could be helpful. Stiff Leg RDLs / TKEs w/ slow eccentric 4x5 @ 225 w/ 2 second eccentric / 4x15 each leg Ghettobell Swings / Random Core work 5x20 @ 100# / about 100 reps Cool down bike ride @ 10 minutes
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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4/25/21
Built a dragging sled over the weekend to see if I could do weighted drags as a means to stay kinda strongish. Im pretty proud of how it turned out! Sled Drags ~ 75-90 feet at an incline Backwards x 3 rounds @ 90# added (some discomfort) Forwards x 3 rounds @ 90# added (zero discomfort) success! Seated OHP w/ 2 second eccentric and brief isometric hold 95x5, 95x5, 115x5, 115x5, 135x5, 135x5, *no holds or eccentric 65x20, 65x20 still weak at overhead. Good. Single Arm Landmine Row w/ slow eccentric / Banded Pull A parts 5x5 each arm @ 45# + 60# of chains / 4x15 Anterior Oblique Sling Single Arm DB Bench Deadbug plank / Bent Over Seated Single arm DB Row 3x15 each arm @ 45# DB (SO HARD) / 3x15 each arm @ 45# DB DB Rear Delt Flys / Seated DB Curls 3x20 @ 30s / 3x12 @ 45s Moar Curls 5x12 each arm @ 30#
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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I hate sled stuff with a passion, but it does work. Good on ya. Tom |
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Aim high. Stay hungry.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I like it because it's like cardio, but you're building (or in my case maintaining) strength. And since it's zero pain, it's a plus!
4/26/21 Warm Up Snatch Grip RDLs w/ slow eccentric 135x5, 185x5, 225x5, 255x5, 275x5, 285x5, 295x5 Trap Bar on 9" blocks Pulls + Shrug / Banded Leg extensions 165x8, 250x8, 250x8, 250x8 / 3x20 each leg Ghettobell swings against a band / Palof Press standing 3x15 @ 100# + band / 3x10 each side Sled Drags going forward only 6x 100' up a hill @ 90# added felt great and kinda hard
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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4/29/21
Warm Up High Pulls (testing things out) 135x8, 135x8, 165x8, 165x8 no pain, but didn't really drive too hard with legs Bench Press 135x8,135x5, 185x5, 185x3, 225x3, 225x3, 255x3, 275x2, 295x1, 265x3, 285x2, 305x1, 275x3, 295x2, 315x1 felt good. 225x12, 225x12, 225x12 felt pumpy Neutral Grip Pull Ups + 30# chains / Suitcase BB hold + DB OH press with other hand 5, *add chains, 5, 5, 5, 5 / 4x10 DB reps + holding 95# on BB each side Single Arm Band Row / DB Tricep OH Extension / DB Side to Side swing thing / BB Curls 3x15 each / 3x15 @ 45# DB / 3x10 each side @ 30# DB / 5x10 @ 95#
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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4/30/21
Warm Up Trap Bar Deads from 4" blocks. This was the lowest i've gone since the new knee injury but it felt ok overall! 165x8, 165x5, 250x5, 250x5, 305x5, 305x5 felt myself compensating onto the right leg more by the end so I called it. Cant remember the details of the rest of what I did. I know I included some ghetto bell swings and also some sled drags. It was good. Moving on.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/2/21
Warm Up High Pulls 135x8, 135x8, 185x5, 185x5, 205x5, 205x5 felt ok, sometimes it hurts if I lose form but mostly feels perfectly normal. Incline Bench 135x5, 135x5, 185x3, 185x3, 205x3, 225x3, 225x3, 225x3, 225x3 my biceps tendon is getting tendahhhh during pressing lately. Blegh. T-Bar Rows / Wide grip Banded pull downs / Banded pull a parts 4x5 w/ 3 second eccentric @ 135, 180, 180, 180 / 4x15 / 4x20 DB Overhead Extensions for triceptuals / Rear Delt Flys / DB Spider Curls 4x15 @ 45# / 4x20 @ 30s/40s / 4x15 @ 40s
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/3/21
Last day of training for a while, my wife is being induced tomorrow so I'll be full on dad mode for a while. Warm Up Actually said FFFF it and squatted. Granted it was about a half squat to some chains I set up as a guide, but it was good. Wrapped my bad leg with a knee wrap every set and that helped. Didn't eliminate all discomfort but a lot of it. 135x8, 135x8, 185x8, 185x8, 225x8, 225x8, 225x8 not bad at all. Walking Lunges up my driveway (uphill) +30# chains 2x8 each leg, +60# chains 5x8 each leg this upset the knee a bit more. Oh well Side Plank Leg Lift and hold / Ab Wheel / Prone Single Leg Hamstring Curls with band 2x5 each side @ 10 second holds each rep / 2x10 / 2x20 each leg Ran out of time and FFFFs
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Good luck and early congratulations! Tom
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Aim high. Stay hungry.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Thanks buddy!
I'm only mildly terrified but mostly excited!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Woohoo! Congrats in advance. Prepare to reap the dad strength gainz!
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Larry Satchwell
Senior Member Joined: 8/30/04 Location: United States Status: Offline Points: 326 |
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Congratulations, take it from a father of 6, life will never be the same!
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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How's the dad life treating you?
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Thanks gang! It's been a wild ride so far and I'll say, the sleep deprivation lives up to the hype!
On May 6th, my son Liam Kaste was born after nearly 72 hours of my wife being in labor. It was stressful and no sleep didnt help. Now, 11 days later, Liam is pooping and eating his way to being a massive baby and dad life has been awesome. Trying to balance dadding and training but with my wife still recovering, I need to step up as much as I can. Since May 4th, I've been able to train 3 times. May 13th Had 40 minutes Quick warm up Eccentric RDL, short pause, to High pull / Hex Bar Walks / Ghetto Bell Swings Worked up to 225x4x5 / 250x4 trips of over 60m / 4x15 @ 100# Sucking wind but felt good.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/14
Warm Up Bench Press / Single Arm DB row with pause and slow eccentric against red band / Pull A Parts 135x8, 135x5, 185x5, 225x5, 255x5, 275x5, 275x5, 275x5 / 70x5eachx5 rounds / 5x15 Neutral Grip Pull Ups / DB Triceps OH Extensions / DB Curls 3x8 / 3x12 @ 30s / 3x12 @ 40s
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/16/21
Warm Up Hang Snatch RDLs to High Pull with pause at shins / High Squats (maybe a half squat?) to chains 185x5, 185x5, 185x5, 185x5 / 275x5, 315x5, 315x5, 315x5 wrapped my left knee and that helped Kickstand Squat to chains / Single Leg BB RDLs / Ab Wheel 135x8each, 185x8each, 205x8each / 115x5each, 115x5each, 115x5each / 3x12
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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The hardest part about being a father is learning to live with your heart outside your body. But you get to watch it grow up on its own, and that's worth it. My boy Duncan (you all know him) turns 14 today. He's getting a razor for his birthday. He doesn't have a mustache, he has a hairy lip. Gotta fix that. Tom
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Aim high. Stay hungry.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Love that! I appreciate the advice/wisdom. Right now, my son could use a razor too but only shave off that sweet sweet baby hair. I guess I'll just let it grow out on his own.
5/18/21 Got my 2nd COVID shot yesterday. 24 hours later and I'm feeling nothing at all. Guess I'm just too strong. Warm Up Incline Bench / BB Pendlay rows 135x5, 135x5, 185x3, 205x3, 225x5, 225x5, 225x5 / 115x5, 205x5, 235x5, 255x5, 255x5, 255x5 felt pretty strong considering my lack of sleep Birddog Single Arm DB Oblique sling rows / Deadbug Single arm DB Oblique sling Bench press 3x8each arm @ 70# / 3x8 each arm @ 70# DB Rear Delt Flys / Upright Rows / BB Curls 3x15 @ 40s / 3x15 @ 70 / 3x15 @ 70
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/20/21
The low amounts of sleep continue. Trying to nap where I can but there's always something to do. Snuck away to try and throw a bit. Was seeing how it would feel with my new bad knee since I haven't thrown on it yet. That plus no sleep and I was not expecting much. Warm Up HWFD 1-turns x5 best of 37' hmm Fulls x8 best of 40' timing/technique a little off but knee held up. Was scared to really drive into it (left knee) but no pain during the throws, just uncomfortable. LWFD x6 best of 77' really surprised. These were inconsistent but I could feel the rhythm trying to come back. Light Hammer x5 best of 127' really shocked. No pain on these either. Took 3 easy ones that were under 115' and then hit a 122' and then 127' and figured that was fine. Still looking to get the surgery to clean it out because it's affecting my training, but if I need to wait I know I can make it through games.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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