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TRAINING LOG: Jeff Kaste

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TheJeff696 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/24/18 at 11:55am
5/23/18

Throws on a glorious day

LWFD 
1-turns x5 best of 72' 
Fulls x10 best of 82' pretty solid day. Camera says I am slow. Damn camera 

Heavy Hammer x12 best of 105' things were flat and then I added my height. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/24/18 at 11:59am
5/24/18

Warm Up 

SSB Box Squat 

155x5, *add 80# chains 155x3, 205x3, 205x3, 205x3, 205x3, 205x3, 205x3, 205x3, 205x3 speedy 

Dead Lift 

135x5, 225x3, 225x3, 315x3, 365x3, 405x2, 405x2, 405x2, 405x4 not bad. My deads are so hit and miss. 

SSB Box Squat Jumps against doubled Red bands / Roman Chain Back Extensions w/ 45# plate 

4x5 @ 115# / 3x15

Paloff press / TKEs / Y's and T's 

3x10 / 3x20 each leg / 3x10 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/29/18 at 7:27am
5/28/18 

After a long weekend of driving, graduations, and moving stuff I got some training in

Warm Up 

SSB Squats / Y's and T's 

155x5, *add 120# chains 155x3, 205x3, 245x3, 275x3, 275x3, 275x3, 275x3, 275x3 these felt great! / 3x10 each @ 10s 

Power Cleans / Hanging Leg Raises 

135x5, 185x3, 225x3, 275x2, 275x2, 275x3 really easy / 3x20 

Bench Press / BB Lunges 

135x8, 135x5, 185x5, 225x5, 275x3, *add SS (elbow was sore so SS was better) 295x5, 295x5, 295x5, 295x10 / 3x10 (5 a leg) @ 100# 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/31/18 at 1:45pm
5/29/18 

Throwssss 

16# OStone 
Stands x6 best of 44' 
Glides x12 best of 49' was a bit wonky for most of the practice but put a few together at the end. 

HWFD x10 best of 42' everything felt great but power was not there. 

WOB x10 no standards but definitely made some good adjustments to my pull. Hoping to put it all together this weekend. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/31/18 at 1:48pm
5/30/18

Last throw sesh before Perth-Andover 

LWFD x10 best of 80'-81' felt fine, good footwork, just no pop 

Heavy Hammer x8 best of 105' not bad. Nothing under 100'

Light Hammer x4 best of 128' havent done this in a while and my speed was lacking
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/04/18 at 1:11pm
6/2/18 

Gathering of the Scots, Perth-Andover, New Brunswick, Canada 

PROS: Matt Doherty, Jeff Kaste, Dave Barron, Kevin Robinson, Danny Frame, Rob Meulenberg, Jason Baines, Mike Zolkiewicz 

17# OStone- 43'6 poooop 
HWFD- 39'9 pooooop
Heavy Hammer- 99'9 meh 
LWFD- 79'1 ok 
Light Hammer- 121'1 fine 
Caber 20'6, 85#- 1:25 not awful 
WOB- 15' back to mediocre 

BONUS EVENTS! 

Ax throwing: Hit the target 3 times with 6 attempts 
Bow and Arrow: 3 rounds of 3 arrows, scored a 28 lol 

Overall: 2nd. Not a terrible day at all. Always love going to Perth-Andover to see my Maritime Canadian pals! It was cold the whole day, maybe only 60 degrees at the warmest with 20mph winds. Not what I was hoping for. Made the best of it! 

I never throw Dirks stone well. Today was another example of this. I felt ok, but probably threw off of straight legs. 

HWFD was annoying. Warmed up nicely and then never landed in a position to finish a throw. Another wasted opportunity. 

HH Was the same. All throws were 99', just didnt have any extra OOMF on it. 

Then we had a 2 hour long break where we did the bonus events and had lunch. it was a blast and the bonus events were the highlight of the trip for sure. The ax throwing was the best and we all wanted to do it the entire day but alas the rest of the events were calling. 

LWFD was nice considering I started with a 71' and 75'. Went after the last one to take the win in the event over Matty Ice. 

LH was another surprisingly ok event. We originally were not going to do it, but space and time appeared for us to do it so we did and I am ok with 121' att this point in the season. 

Dirk's cabers are always intimidating but I had this ones number and turned it twice with a fifer at the end. Went from 2nd to 5th in the final round as everyone else figure it out, boo. 

WOB was a nice "back to mediocre" for me. Hit 15' and came closeish to 16' 16' really should be automatic, but my head is dumb. Meulenberg hit an easy 17' and went for 17'7 and just barely missed. Pretty cool. 

Overall the road trip up with Meulenberg and Barron was amazing, Dirk's hospitality and bonus event idea was amazing, and the festival was a blast. I truly cannot wait to go back! 

Rhode Island and Chicago up next. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/04/18 at 1:59pm
6/4/18

Warm Up 

SSB Box Squats (to 18" box)

155x5, 205x5, *add 120# chains 205x5, 205x5, 205x5, 205x5, 205x5, 255x1, 295x1 called it there but these felt good. 

Dead lift 

225x5, *add 80# chains 225x3, 315x3, *up to 120# chains 315x3, 315x3, 315x3, 315x3, *up to 200# chains 315x1 easy. 

Reverse Hypers / Plate Jumps / Abs 

3x20 @ 300 / 3x6 holding a 45# plate / 3x15 hanging leg raise 

Elbow/forearm work (have had a cranky forearm/elbow for a few weeks now) 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/06/18 at 2:15pm
6/5/18 

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 225x3, 245x1, 275x1, 285x1, 295x1 easy 225x3, 225x3, 225x3 

BB Lunges / Sled Drag Sprints (1 forwards, one backwards) 

3x10 (5 a leg) @ 90# / 3x50yds(25 each way) @ 135# added 

Lat Pull Downs / Single Arm DB OHP / Cable Core Rotations 

3x10 @ 140 / 3x5 up to 80 / 3x10 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mr. Natural Quote  Post ReplyReply Direct Link To This Post Posted: 6/07/18 at 1:13pm
Did you see that video Paul has of Elik doing a 320# clean? 
We are weak, puny men.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/08/18 at 7:51am
I did not see it! I am also not sure of who "paul" is or "elik" 

I am out of the loop, apparently! 

6/6/18 

Throwssss 

21# Braemar x10 best of 40'+ noice 

16# Ostone x6 glides best of 49' 

HWFD x6 best of 43' finally getting back there 

LWFD x5 best of 81' 

WOB WITH A HOOKGRIP!?!?!?! just trrying it out x8 felt very good, might be employing it this weekend. We shall see, I really have nothing to lose based on the last few WOB performances
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 6/08/18 at 10:25am
Paul Ferency...the godfather..one of the greatest,most explosive athletes to ever Don a kilt...I m shocked Jeff...shocking! The other name is his teenage son
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/08/18 at 10:36am
Thank you for explaining. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/11/18 at 12:59pm
6/9/18 

Rhode Island Highland Games, Richmond, Rhode Island 

PROS: Jeff Kaste, Sam Grammer, Will Barron, Dave Barron, Shane Sutherland 

22# Braemar- 40'3 
16# OStone- 48'10 
HWFD- 42'10
LWFD- 81'10 
Caber 20', 90#- 12:15 
WOB- 15' 

Overall: 1st. 

Really solid day overall in RI last weekend. With so few events and few people, it is easy to make mistakes and not end up doing well. This nearly happened here but I was able to stick with it and hold on. Thank you to Scott Sideleau and Mark Howard for running a great games. One of the best crowds the RIScot games has seen in a while!

Stones went pretty well. Braemar was a good stone and with the re-addition of my reverse, I was able to hit some nice throws, close to a PR. I haven't gone 40' in about 2-3 years, so this was nice. Grammer went 42'+ to take the win there. OStone was pretty consistent to what I had been throwing all season. It was the kind of stone you should throw much further but I was just happy to hold on for the win in the event. 

Weights were solid for sure. HWFD in the first 3 rounds only got out to 40'4 or so. Lazy left leg. Then in extras I turned it up a bit. Worked for this weekend, but wont have that luxury in other games. LWFD I managed the 81'+ on my third attempt so I was much happier with that. 

Caber was not a terribly hard stick but 12:15 only got me 4th as 3 others turned noons on it. This hurt my overall position. 

WOB was good. I used a hook grip for the first time in comp and I liked it. I was not using my legs as much as I should have been so I missed 16' but did sit it on the bar on my last attempt so I know it's there...sorta...it's close. 

It was a blast to throw with the guys and hang out. I have been battling a bad case of lateral epicondylitis on my left (non-throwing) arm and big thanks to Sam for letting me borrow his Rehband elbow sleeve with straps on it to help me limp through the day. I promptly bought one of my own when I got home. 

Chicago next week with a ton of studly stud-ingtons. With Spencer and Chuck there though, it'll be a battle for Bronze! 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/11/18 at 1:04pm
6/11/18

Warm Up 

SSB Box Squats *Against doubled red bands 

155x3, 155x3, 205x3, 205x3, 205x3, 245x3, 245x3, 245x3 working speed and these felt great. 

DB Goblet Squats / Y's and T's 

3x8 @ 100 / 3x10 @ 10s 

Dead Lift Against Thick Green bands 

225x2, 225x2, 225x2, 225x2, 225x2, 225x2, 225x2, 225x2 again just being as 'splosive as possible. 

Reverse Hypers 

3x20 @345

Dead Bugs and Elbow Rehab
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/12/18 at 7:13am
Originally posted by TheJeff696 TheJeff696 wrote:

6/9/18 

Rhode Island Highland Games, Richmond, Rhode Island 

Overall: 1st.


Excellent work, sir.

Tom
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Thanks again, Tom! 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/13/18 at 7:19am
6/12/18 

Throwzzz 

HWFD
1-turns x3 best of 37' 
Fulls x6 best of 43' 

LWFD x6 best of 80'+ all were at or around 80', consistent lol

22# Hammer x6 best of 105' 

Sheaf x10 

WOB x5 

Feeling good. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/19/18 at 9:05am
6/13/18

I trained. I cant remember what I did. 

Definitely power cleans. Oh well
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/19/18 at 9:17am
6/16/18

Chicago Highland Games, Itasca, IL 

PROS: Spencer Tyler, Chuck Kasson, Kevin Becker, Jeremy Gillingham, Jeff Kaste, John Pilling, Nathan Parker, Sean Urquhart, Luke Crowley, Braidy Miller 

16# Ostone- 48'6.5 
HWFD- 39'7
LWFD- 77'8
22# Hammer- 103'10 
Caber- 85 
Sheaf- 25' 
WOB- 15' 

Overall: 6th 

This is my 6th Chicago games, 5th as a pro, and it continues to be one that is always a blast. The weather was hot AF, around 95 degrees and humid. Also, it rained heavily the night before and there was an absurd amount of standing water and mud. So yeaaahhhh we were sweating. 

Was pretty pleased with Stone. I do think had the ground been firm, I would have been able to hit closer to or over 50' as I really struck the stone nicely. Only 2 of us were over 50' with a gorgeous stone which goes to show the level of the ground being saturated. 

This theme continued in the weights, I placed 2nd with 39'7. I hit my first throw (which was my best) and thought it was a 41'-42' and it was not. Just nothing to push off of. Same with LWFD, Felt like I was really moving, but I definitely was not. 

Very pleased with hammer, had 3 throws over 100'. Last one was a foul as I had my right foot go in front of the trig but it was at or just under my best throw. I have never thrown HH this well in Chicago, so if there was any positive take away from this weekend, this was it. 

After those 4 events, I was in 2nd place. Then it all went downhill. 

Caber was a big, tough stick. But the ground was SUPER favorable for it. I completely missed an opportunity to turn this bastard and stay in the hunt. Instead I blew it and took 8th or 9th. 

Sheaf was a similar situation. Sure the bag was heavy, but I absolutely should have cleared 28th. I crashed the bar twice as I was not far enough out and then just didnt get it. This cost me a lot as well. 

WOB was fine, but I couldnt get 16' again. Dumb. 

Overall I had a blast. That group of guys might have been my favorite group ever, so for that i was thankful to have hung with them. Thank you to Jeff Armstrong, Kevin Neis, and Jason Clevenger for putting on another great Chicago games! Also thanks to Larry Satchwell for being a fantastic announcer as always. 

I have a month off until Glasgow Lands and I have some big changes happening in my life including a move and building a basement gym. I will continue to train come hell or high water, but it might be a bit whackY! 
Jeff Kaste



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6/19/18 

Next month I will try to work on some strength maintenance as well as improving my explosiveness. Then from late July onward it'll be all speed. 

Warm Up 

Front Squat 

135x5, 135x3, 185x3, 225x3, 255x3, 275x2, 295x2, 315x2 woo, 255x3, 255x3, 255x3 these felt great. I was struggling with Fronts for a while but I guess it's back? 

Box Squats 20" Box 

225x3, 275x3, 275x3, 275x3, 275x3 nice and fast 

Dead Lift 

135x5, 225x3, 225x3, 315x3, 405x2, 455x1, 500x1 using a stiff bar again so this was a nice surprise. 365x3 annnnd then my hammy/glute connection was pretty hurty so I stopped. Mostly scar tissue. 

Reverse Hypers / Ab Wheel  

3x20 @ 300 / 3x10 no pain! 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/21/18 at 1:29pm
6/20/18 

Throwssss
Was SUPER sore from yesterday but powered through and had some surprisingly good tosses. 

HWFD 
1-turns x7 best of 37'-38' 
Fulls x8 best of 42'+ 

LWFD x10 best of 81' 

Light Hammer x8 best of 131' had 3 throws over 130' which was nice.
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/21/18 at 1:32pm
6/21/18 

Last training session at my current gym. From here on out, I will be a basement gym guy. Kind of excited 

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 185x3, 225x2, 245x2, 275x2, 275x2, 275x2 easy 

Bench Press

135x8, 135x5, 185x5, 185x5, 225x5, 225x5, 275x3, 275x3, 295x2, 295x2, 315x1, 315x1 definitely a bit weaker, but overall pretty impressed with how I have retained strength since I haven't benched in over a month. 

BB Lunges / Cable Rows 

95x10, 95x10, 95x10 / 3sx12 @ 180 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 6/23/18 at 8:52am
Thanks for the shout out Jeff.  Great seeing you again.  You were right - it is hard to throw far when your plant foot is sinking faster than the implement is moving.  Good luck in training and Glasgow lands.  Satch
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/25/18 at 2:00pm
Thanks, Larry! 

The wife, dog, and I moved this weekend. We are now adulting hard in the woods of slightly more northern NH. My basement gym made strides this weekend as I acquired 2 45s and a squat rack. My bar should be in tomorrow. Things are getting serious lol. 

Went and threw at my new location today. There's a shot circle! 

16# Ostone
Stands x12 best of 44' 
Glides x12 best of 48' 

HWFD x10 best of 41' 

LWFD x7 best of 80'. 

Weights area was slightly up a hill, but i like that, maybe it'll be a surprise for a distance at a games. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/26/18 at 7:37am
Solid move.  Congratulations.

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/26/18 at 8:13am
Thanks, Tom! I struggle with change but I think this will be a good thing for me and my training 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/27/18 at 7:49am
6/26/18

First basement workout! After moving more things and driving a bunch so I kept it super short. 

Front Squats 

135x5, 135x5, 185x3, 185x3, 205x3, *add 3 second pause 225x3, 225x3, 225x3, 225x3, 225x3 

Box Squat to a pretty low bench, def below parallel 

225x5, 225x5, 225x5 

and done. All I have is 225# lol Acquiring 250 more this weekend! 
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6/27/18

Moar Basement lifts 

Warm Up (DB Circuit) 

Bench Press 

135x10, 135x8, 185x5, 185xx5, 225x8, 225x8, 225x8, 225x8 muscle endurance is low lol

Bent Over Rows 

225x6, 225x6, 225x6, 225x6 cant wait for rubber mats/bumper plates. Lowering these nice and easy sucks 

DB Seated OHP / DB Curls / Modified Row with Leg Curl attachment 

4x10 @ 45s / 3x20 @ 30 / 4x20 @ around 80# 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/28/18 at 12:54pm
6/28/18 

Last "225" work out. I am acquiring 260# in bumpers this weekend for a steal. Score! 

Warm Up 

Hang Cleans 

135x5, 135x5, 185x5, 185x5, 205x5, 225x5, 225x5, 225x5, 225x5 

RDLs 

225x10, 225x10, 225x10 (in between sets I played with my dog in the living room next door, exhausting) 

Split Squats 

95x5 each leg, 95x5 each leg, 95x5 each leg 

Dead Bugs x150 reps 

Hoping to get some throws in between now and Monday but family will be up and it will be hot AF. We shall see. 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/02/18 at 1:03pm
7/1/18

Throws in searing NH heat! 

22# Hammer x10 best of 103' not horrible 

16# hammer x8 best of 128' same as above.

It was so hot
Jeff Kaste



"I think there's a Squatch in these woods..."
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