TRAINING LOG: Jeff Kaste

Knee was much better today so naturally I trained. 

Warm Up 

Hang Cleans 

135x5, 135x3, 135x3, 185x3, 185x3, 225x3, 225x3, 225x3, 225x3, 225x3 felt snappy 

Hex Bar Dead to shrug at top / Pull Ups 

165x5, 165x5, 165x5, 255x4, *add 60# chains 255x4, 345x4, 345x4, 345x4, 345x4, 345x4 felt good / 6x3 with 3 sec eccentric 

Close Grip Bench (3 sec eccentric to drop) / Hamstring Curls with band / TKEs 

135x8, 135x5, 135x5, 185x5, 185x3, *begin tempo 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3 / 3x15 / 3x15 each

Warm Up 

Hang Snatch 

95x5, 95x3, 115x3, 115x3, 135x2, 155x2, *move to 2 high pulls 1 snatch 185, 185, 185, 185, 185 really liked this! 

Single Leg Bulgarian Split Squats 

65x5each, 95x5each, 115x5each, 135x5each called it here, felt like I'd be sore in the glutes after. 

Incline Bench ME / Single Arm Landmine Rows 

135x5, 135x5, 135x5, 185x3, 185x3, 205x2, 225x2, 245x2, 255x2, 135x10, 135x10, 135x10 / 5x5each @ 90# 

Backward Sled Drags / Sheaf tosses 

3x2 minute drags @ 90# added / 10 total throws 

Great session!

Warm Up 

Hang Snatch 

115x5, 115x3, 135x3, 165x2, 165x2, 165x2, 165x2 felt really snappy 

Squat / Ghettobell swings 

135x5, 135x5, 135x5, 225x5, 225x3, 275x3, 275x3, 275x3, 275x3 / 4x10 @ 90# 

Close Grip bench / TKEs / Hamstring curls against band

135x8, 135x5, 135x5, *add blue band 135x3, 185x3, 205x3, 225x3, 225x3, 225x3, 225x3 / 4x10 / 4x15

Evening throws sesh 

Ostone 16#

Stands x5 best of 43' 

Glides x5 best of 45'

Figured out a few things but couldn't connect on the glide. My stones are a disaster haha

Hammer no blades x3 101, 109, 114'

Warm Up 

Hang Snatch 

115x5, 115x5, 115x3, *2 high pulls + snatch 165x2, 165x2, 165x2, 165x2 

Reverse SSB Front Squat 

135x5, 135x5, 185x5, 185x5, *3 sec eccentric 225x5, 245x5, 275x5 surprisingly easy knee was kinda poopy but not painful just tight. 

That was it. Called it. Only had a little time. 

Throwsss

25# Pud Fronts x6 best of 34' 

16# Stone 

Fronts x4 best of 43' woah 

Stands x8 best of 43' grrrr

Glides x6 best of 46' I am onto something from the fronts, but I am not doing it during a stand or glide. I'll figure it out. 

22# Hammer 

x3 McKim Drill

Full throw x6 best of 101' ran out of steam as it was super humid/hot out. Technique felt good, but missed some deliveries. 

Morning seshhhh

Warm Up 

Hang Cleans (2 pulls, 1 clean) 

135x5, 135x5, 185x3, 185x3, *begin tempo 225x2, 225x1, 245x2, 275x1 felt pretty good. 

Squats (3 sec eccentric) 

135x5, 135x5, 135x5, 225x5, 225x5, *begin tempo 275x3, 295x3, 315x3, 335x3 felt so easy. Which shocked me. 

Evening Quickie (while grilling!) 

Light Hammer x6 best of 124' just wanted to do some throws with blades again. Only got LH again in Fergus in a couple weeks but I want it to be a big showing. We'll see. 

Throwssss

16# Stone 

Fronts x3 best of 41' 

Stands x3 best of 43' 

Glides x4 best of 46' finally feeling that flow again. Distance is whatever but form felt good. 

LWFD x5 best of 81' finally. 

Heavy hammer x5 best of 100' just didnt have the rhythm for this. 

Was supposed to be traveling to Detroit for the Detroit Highland games but fate had other plans. 

Had my original flight cancelled late Thursday night, so like an adult, I rebooked a new flight with a new airline (as the other flights with Southwest were full). Then midway through Friday, a few hours before I was supposed to leave for my new flight, it was also cancelled. At that point I was in no way going to break even or feasibly get to Detroit on Friday night. So I called it, and took the L. I've never had to miss a games for travel reasons but I guess there's a first for everything. Instead, I rage lifted that afternoon. 

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 185x3, 225x2, 245x3, 245x3, 245x3, 245x3 felt easy

Trap Bar Deads (high handles)

165x5, 165x5, 255x5, 255x3, 345x2, 345x2, 395x1, 415x1, 435x1, 455x1, 505x1 wow, havent hit this in 3 years. 345x5, 345x5, 345x5 

And done. If I couldnt be throwing, I might as well lift heavy. 

Warm Up 

Squats with a slow eccentric (didnt count) 

135x5, 135x5, 135x5, 225x5, 225x3, 275x3, 275x3, 295x3, 295x3 easy 

Bench (same tempo)

135x5, 135x5, 135x5, 185x5, 185x3, 225x3, 245x3, 245x3, 275x3 that was heavier than I thought

Pull Ups (slow eccentric)

4, 4, 6

Then did some Sheaf n Wob

Sheaf x7 made none @ branch of undetermined height. Probs around 30

WOB x6 made 3 of 6 @ 15' branch

TheJeff696 wrote: Instead, I rage lifted that afternoon. If I couldnt be throwing, I might as well lift heavy.

Perfectly reasonable response.

Fergus Highland Games, Fergus, Ontario, Canada

PROS: Owen Willems, Rob Young, Jamie Gunn, Jamie Trask, Jeff Kaste, Chuck Kasson, Dave Barron, Nathan Burchett, John Pilling, Tom Sroka, Lorne Colthart 

25# Fergus Stone- 31'11 PUKE PUKE

HH- 104'5

LH- 125'11

HWFD- 39'3

LWFD- 77'1

Caber- no turn PUKE

Sheaf (not counted in overall)- 27'

WOB- 14'

Overall: 6th. 

Pretty disappointed overall. Couldn't find the handle on the stone at all and it broke my fingers all 3 attempts. I think with a proper flick 33-34 would have been doable and that would have bumped me like 4-5 places which annoys me. 

Hammers were the only highlight. I've thrown mildly farther there in the past but they are the best hammer marks I've had in a while so no complaints from me. 

Weights were meh. I should have gone 41'+ in HWFD but my last one I fouled. LWFD all 3 throws were essentially 77' so it's just all I had in that event. 

Caber annoyed me too because I've turned that same stick multiple times but my technique and timing was abysmal. It happens but it really hurt me this time. 

Sheaf was fine whatever. WOB sucked, I kept peaking behind the bar but for some reason didn't adjust. 

Overall I'm not pleased. I had the ability to get top 4, MAYBE top 3 had I performed the way I felt that I could have, but I under performed. Oh well. Still had a terrific time and Fergus remains in my top 5 favorite games of all time. 

Maine next weekend! 

Warm Ups 

Hang Clean 

135x5k, 135x5, 185x3, 185x3, 225x2, 245x2, 275x2, 295x2, 295x2 (the 295s were just high pulls) 225x3, 225x3 

Reverse SSB Front Squat

135x5, 135x5, 225x3, 225x3, 275x3, 275x3, 295x3, 295x3 felt pretty good. 

Banded Hamstring Curls / Leg Lifts 

3x30 / 3x12 

Sore today. Took a while to get moving. 

HWFD 

x5 just slow barely moving, hitting positions, etc

x5 full speed best of 39', happy considering how im feeling

LWFD x7 best of 78' felt great, didn't go terribly far due to feeling tired