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TRAINING LOG: Jeff Kaste

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Topic: TRAINING LOG: Jeff Kaste
Posted By: TheJeff696
Subject: TRAINING LOG: Jeff Kaste
Date Posted: 9/27/10 at 12:47pm
After a very nice first season of Highland Games heavy events, I took a break and now I am back at it for next year.

9/27/10

45# plate "Geseck Drills" (straight arm core rotating 2x10 horizonal, 2x10 going up like hammer, 2x10 going down)

3x6 hang cleans 135#, 155#, 185# w/speed

3x10 front squats @185#

3x10 dumbbell RDLs @ 55# (Rehabbing a bad hammy)

1x125 set core (25 crunches, 25 right side crunch, 25 left side crunch, 25 toe touches, 25 sit ups)

I need to drink more water....


-------------
Jeff Kaste



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



Replies:
Posted By: C. Smith
Date Posted: 9/27/10 at 12:54pm
Great, thanks for logging Jeff

-------------


Posted By: AlDargie
Date Posted: 9/27/10 at 10:34pm
About time you showed up here. JK

Nice job at Loon




-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: TheJeff696
Date Posted: 9/27/10 at 10:45pm
Thanks, Al! I had a fun time for sure.

-------------
Jeff Kaste



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


Posted By: grasshopper
Date Posted: 9/28/10 at 8:15am
You lifting up at Noble or at the U?

-------------
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)


Posted By: TheJeff696
Date Posted: 9/28/10 at 8:30am
At the U for the moment. I might start at Noble one of these days. I don't know when/if anyone uses the weight room at all hah

-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 9/30/10 at 12:54am
9/29/10

Geseck Drills 3x10 each

125 Core set

Bench 1x8 @225, 1x8 235, 1x8 @245, 1x8 @255

Pull Downs 3x10 @160

Bent over Rows @75

Skull Crushers (standing) 3x10 @75

56 pound weight comes tomorrow...I smell a backyard WOB practice


-------------
Jeff Kaste



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


Posted By: grasshopper
Date Posted: 9/30/10 at 3:46am
Smells tasty.

-------------
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)


Posted By: grasshopper
Date Posted: 9/30/10 at 3:53am
Oh and WTF are "Geseck Drills"??

-------------
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)


Posted By: TheJeff696
Date Posted: 10/01/10 at 3:39am
i roughly explain them on my first post

they're just plate twists with a 45# plate

one is horizontal, one is up to either side like a hammer release and one is down to either side like a lumberjack core drill


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 10/01/10 at 3:41am
whoops, its spelt Gecsek actually!

-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 10/01/10 at 12:16pm
10/1/10

Just one set of Plate twists 1x20 with a 45#

4x5 hang cleans @ 135, 185, 205, 225

3x8 dead lifts @ 275, 295, 315

dumb bell split squats 3x8 @ 65#

125 set of core

oh and before I lifted, I took about 5-8 WOB tosses with each arm


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 10/02/10 at 2:16pm
10/2/10

18 Holes of golf with TROB and his extended family

it was a core workout due to the laughing that took place

good times!


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 10/04/10 at 12:18pm
10/4/10

Startin' to feel better about my lifts

Plate Twists 3x10x2

Hang Cleans 1x8 @ 135, 1x6 @ 185, 1x4 @ 225

Front Squats 4x8 @ 135, 185, 205, 225

Dumbbell RDL 3X8 @ 75s

Leg lifts doubled with crunches 15 and 30 x 2


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 10/05/10 at 12:11pm
10/5/10

doing a bit of drillin in the back yard

10 WOB reps each arm

10 cast and drops each arm with 56 (lefty is so frickin' awkward!)

5-10 full throws with the 56

small back yard, good times


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 10/06/10 at 12:28pm
10/6/10

Core Drills

Bench Press 4x8 @ 235, 245, 255, 265

Super set Pull up grip pull downs/wide grip pull downs 3x10 @ 180/120

Super set chest flys/bent over back flys 3x10 @ 70s/20s

Super set DB curls/standing skull crushers 3x10 @ 50s/75


-------------
Jeff Kaste



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


Posted By: ATost
Date Posted: 10/06/10 at 3:12pm
Well look at you with your log

-------------
"Stand in your own space and know you are there."


Posted By: TheJeff696
Date Posted: 10/06/10 at 11:42pm
hahaha I kept lookin at everyone elses

I just wanna fit in!


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 10/09/10 at 9:43am
10/8/10

Hang Cleans (for speed) 3x5@ 185

Dead Lifts 3x8 @ 295, 315, 335

125 Set for core and plate twists

Good Friday lift, deads are comin along as far as endurance goes


-------------
Jeff Kaste



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


Posted By: grasshopper
Date Posted: 10/09/10 at 9:56am
A set of 8 of anything is cardio.

-------------
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)


Posted By: TheJeff696
Date Posted: 10/10/10 at 2:55am
hahaha I just wanted to get some endurance in my legs before I try for some heavier weights but yes

I was breathin good after those...so fat


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 10/12/10 at 12:12pm
10/12/10

Bumpin up some weights, lowering the reps

Hang Cleans

1x8 @135, 1x6 @185, 1x4 @225, 1x2 @245

Front Squat

1x8 @ 135, 1x5 @185, 1x5 @225, 1x5 @245, 1x5 @275

Good Mornings

4x8 @ 45, 65, 95, 135

Leg lifts/crunches super set 15/225 x2

50 cross legged crunches




-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 10/16/10 at 2:32am
10/15/10

Doubled up today

Hang Clean

4x3 @ 135, 185, 205, 225

Dead Lift

1x8 @ 225, 4x4 @ 315, 335, 365, 385

Bench Press

4x4 @ 225, 255, 275, 305

Seated Rows

4x10 @ 170, 190, 210, 230

Standing Skull Crushers

3x8 @ 75, 85, 85


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 10/18/10 at 12:23pm
10/18/10

Hang Cleans

1x8 @ 135, 1x4 @ 185, 1x2 @ 225, 1x1 @ 245

Front Squats

5x5 @ 135, 185, 235, 255, 285

(Made up a hybrid lift between a good morning and squat jump...to mimic WOB)

3x6 @ 65, 95, 135

125 core set


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 10/20/10 at 12:58pm
10/20/10

Threw a bit at UNH

WOB x10 just going all out haha

HWFD x10
LWFD x15 (was a 25 lb weight so it was sweet)

Plate Twists 3x20

Bench Press
4x4 @ 225, 275, 305, 315

Upright Row
3x8 @ 125

Dips
3x8

Wide Grip Lat Pulldowns
3x8 @ 140, 160, 180

Skull crusher/curl super set
3x8 @ 75


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 10/22/10 at 9:19am
10/22/10

Had to lift quickly, lame

Hang Cleans

1x5 @ 135, 1x3 @ 185, 1x2 @ 225, 1x1 @ 245, 1x1 @ 255

Dead Lifts

1x5 @ 225, 1x3 @ 315, 1x3 @ 345, 1x3 @ 385

Bench (for fun)

1x21 @ 195

Leg lifts/crunch super set

15/25x2 (no break) then again 15/25x2


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 10/25/10 at 1:45pm
10/25/10

Hang Clean

5,5,3,1 @ 135, 185, 225, 255

Front Squat

10, 7, 5, 3, 1 @ 135, 225, 245, 275, 305

Plate Twists

 3x10 with 45#

DB RDL

3x8 @ 90 (each)


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 10/27/10 at 12:32pm
10/27/10

Dead Lifts

10,7,5,3,1 @ 135, 275, 345, 385, 415

Bench Press

10,7,5,3,1 @ 135, 225, 275, 315, 335

Wide Grip Lat Pull Down

3x8 @ 140, 160, 180

Plate Twists 3x10 @ 45#

feelin good for the Cold Weather Classic this weekend


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 10/30/10 at 1:23pm
10/30/10

Cold Weather Classic in Waitsfield, VT (it lived up to its name)

Braemar-36'4 (23#)
Open Stone-44'6(BLEGH)
HWFD-32'4
LWFD-65 and change
Heavy Hammer-80'10
Light Hammer-99'8
Caber-10:00 (first turn in comp EVER!)
Sheaf 20# 19'6 (it probably weighed 25 pounds by the time we threw...no excuse though)
WOB-14'

A good end to the season considering I thought I was done in September. No more throwing for a bit I think. More lifting.


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 11/01/10 at 12:24pm
11/1/10

Plate Twists 3x10 @ 45#

Hang Clean

5,3,3,3,1 @ 135, 185, 225, 235, 245

Front Squat

5x6 @ 135, 205, 225, 245, 265

DB RDL's

4x8 @ 85's


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 11/03/10 at 12:25pm
11/3/10

Plate Twists 3x10 @ 45#

Bench press

4x6 @ 225, 245, 265, 285

Wide Grip Pull Downs

4x10 @ 150, 170, 190, 200

Push Ups/Curls

25/10 @ 75, 25/10 @ 75, 20/10 @ 75, 10/10 @ 75


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 11/05/10 at 4:55pm
11/5/10

Hang Cleans

5,3,2,2,2 @ 135, 185, 225, 225, 225 (30 second breaks)

Dead Lifts

4x6 @ 275, 305, 335, 365

Core

Leg lifts/crunch (15/25, 15/25)=1x2


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 11/08/10 at 12:56pm
11/8/10

Hang Clean

5 @ 135, 3 @ 185, 5x2 @ 225 (30 second rest)

Front Squat

6 @ 135, 6x4 @ 225, 245, 265, 285 (only got 5, !@#$%)

DB RDL

4X6 @ 105's

Core

Russian twist x 50 @ 45#

100 crunches/oblique raises 3x 25

...dead


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 11/11/10 at 11:45am
11/11/10

Core

125 set 25x (crunches, oblique crunch, toe touches, and sit ups)

Bench Press

4x6 @ 225, 255, 275, 305

DB Bent over Rows

4x6 @ 85, 95, 105, 115

Chest Flys

3x8 @ 150

Push Ups/DB Hammer Curls @ 50's

25/10, 25/10, 20/10, 15/10, 15/10

needless to say im dead


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 11/12/10 at 10:33am
11/12/10

Hang Cleans

1x5 @ 135, 2x3 @ 185, 225, 1x1 @ 245, 1x1 @ 275 (miss...twice)

Dead Lifts

5x6 @ 225, 315, 345, 375, 405 (got 4)

RDL

1x20 @ 135

100  crunches


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 11/15/10 at 12:57pm
11/15/10

Hang Cleans

1x5 @ 135, 1x5 @ 185 4x2 @ 245 w/ 30 second rest between sets

Front Squat

2x5 @ 135, 4x3 @ 245, 275, 295, 315 (only got 1...balls!)

Plate Twist

3x30 @ 45 # plate

Leg Extensions/Leg Curls

3x10 (each)

tried pushing myself today and failed at front squats. I think the strength is there, just haven't gone that heavy in a very long time. Just need the confidence.


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 11/17/10 at 1:16pm
11/17/10

Bench Press

4x3 @ 245, 275, 315, 335

Bent Over Rows

4x6 @ 100s, 105s, 115s, 120s

Iso Lat Low Row (I saw it and figured why not)

4x6 @ 90 on each arm

Push ups/Barbell Curls

25/10 @ 75, 25/10 @ 95, 20/10 @ 105, 15/10 @ 105, 15/10 @ 105

absolutely drained


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 11/21/10 at 7:22am
11/19/10

Hang Cleans (deep catch)

5,3,1,1,1 @ 135, 195, 235, 255, 275

Dead Lift

4x3 @ 345,  385, 415, 435

RDL

1x20 @ 135


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 11/22/10 at 12:21pm
11/22/10

Hang Cleans

5,3,2,2,2,2,2 (30 second breaks between sets of 2) @ 155, 205, 255x5

Front Squats

4x3 @ 245, 275, 295, 315 (again, only got 1. Really gettin pissed at this and I don't know why its not there)

Leg Extension/Leg Curls

3x10 @ 190/170, 230/170, 290/190

Plate Twists

3x30 @ 45# plate

got my new grip dealy today. Finally, something to do while I grade papers!


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 11/24/10 at 8:45am
11/24/10

Bench Press

4x3 @ 245, 295, 315, 335 then did 1x17 @ 225

DB Bent over Rows

4x6 @ 110s, 115s, 120s, 125s

Chest Flys

3x10 @ 140, 175, 190

Wide Grip Pull Downs

3x10 @ 160, 180, 200

Standing Skulls Crushers/DB Hammer Curls

4x10 @ 75/30's, 75/35s, 75/40s, 100/40's

Cant work out later cause of the Holiday so I whooped myself today


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 11/29/10 at 1:29pm
11/29/10

Racks were full all night so I had to improvise out on the floor

Power Cleans

5,5,3,3,1,1 @ 135, 185, 225, 255, 275, 295 (Missed the first then barely got under the second, great pull, just need to drop under a little more)

Leg Extension

3x10 @ 250

Leg press

3x15 @ 405, 495, 585

Push Press

7,5,3,1,1 @ 95, 135, 165, 185, 205

Core

Russian Twists with 45#x50/Plate Toe Touchesx30/Plate sit upsx10 x2

-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 12/01/10 at 12:24pm
12/1/10

Squat (trying out the hammy)

5x5 @ 135, 185, 225, 275, 315

Bench Press

4x6 @ 225, 275, 295, 315

Bent Over Barbell Row

4x8 @ 135, 155, 185, 205

Triceps Pull-Down/Wide Grip Pull Downs

3x10 @ 140/3x10 @ 150, 160, 170

Skull Crushers/Curl Bar Curls

3x10 @ 75/75, 75/95, 75/115

totally exhuasted


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 12/04/10 at 2:14am
12/3/10

Started running a half mile with some full strides to warm up

Hang Clean with deep catch

135x5, 185x3, 225x3, 255x3, 275x1, 295x1(PR)

Dead Lifts

6x6 @ 135,225,315,365,385,405(only got 4, but still getting better than it used to be!)

Incline DB Press

3x6 @ 85s, 95s, 105s

solid


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 12/06/10 at 12:50pm
12/6/10

Half Mile warm up with some full strides

Plate Twists while I waited for a rack 3x20 @ 45#

Power Cleans

5x135, 5x185, 3x225, 3x255, 1x275, 0x295 (really pissed)

Front Squat

4x5 @ 135, 225, 255, 275

Overhead Push Press

7x135, 4x185, 2x205, 1x225

Hamstring Curls

3x10 @ 170

Core

Legs felt like garbage today, I'm hoping it was nothing, just resting tomorrow to let them recover.


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 12/08/10 at 11:01am
12/8/10

Squat

135x5,185x5,225x5,275x5,315x5

Bench Press

5x6 @ 135,225,275,295,315

Lat Pull Down

3x10 @ 180

Flys/Bent Over DB Rows

3x8 @ 100/100s, 100/100s, 100/100s

Barbell Curls/Tricep Extensions

3x10 @ 75/30s, 95/30s, 115/35s


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 12/12/10 at 8:17am
12/10/10

Hang Cleans

5x13, 5x185, 3x225, 3x255, 1x275, 0x295 (wrist hit knee on deep catch and it hurt really bad haha. Sore/sprained? wrist now, but its all good)

Dead Lifts

4x225, 4x315, 4x365, 4x405, 1x455(PR)

Incline DB Press

3x8 @ 85's

I am taking the next week to de-load, my legs have felt dead this week. I need a week to recuperate and take it easy in the weight room.


-------------
Jeff Kaste



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


Posted By: Wayne Hill
Date Posted: 12/12/10 at 12:15pm
Wrist injuries are not at all unusual in hang cleans (even without smacking them on your knees).  The other classic is to hurt your wrists or shoulders in lowering the weight for the next rep.  The trick there is to keep the weight close to (even dragging along) your body as you lower it.  This greatly decreases the impulsive loading when the bar reaches your hips.

One interesting observation:  your hang clean is high compared with your DL, which is pretty unusual.  This is not a bad thing, because it implies you have very little or no explosiveness deficit:  you can fire all of your muscle very quickly when called upon.  The usual prescription for such athletes is to add strength (because you're essentially as explosive as your current muscle will allow).  That is, concentrate on your squats and DL, which will probably increase quickly, and then go back to the quick lifts well in time for the new season.



-------------
"We may be small, but we're slow." - MIT Rugby


Posted By: TheJeff696
Date Posted: 12/12/10 at 1:02pm
Thanks Wayne

yeah i have been trying to add a lot of power into my workouts

i always feel weak when I look at other peoples numbers but I am just pluggin along for now

yeah the wrist thing sucks but i'll get over it, I have wrist wraps now so they should be good to go after my "takin it easy" week


-------------
Jeff Kaste



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


Posted By: Duncan McCallum
Date Posted: 12/12/10 at 1:15pm

"i always feel weak when I look at other peoples numbers but I am just pluggin along for now"

Leave that in the parking lot Big Swole...be as strong as YOU can be.



-------------
The man in the arena.


Posted By: Hapy
Date Posted: 12/12/10 at 1:51pm
Congrats on the deadlift PR Jeff!

I see big things in your future. Crazy athleticism combined with strength will
make you a real animal.

-------------
Real Men Wear Purple

Tinky Winky Throw Far!

http://www.facebook.com/CVTSA" rel="nofollow - Central Vermont Strength Association


Posted By: TheJeff696
Date Posted: 12/12/10 at 11:22pm
Thanks guys

It'll all come together some day....some day..... haha


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 12/14/10 at 6:19am
12/13/10

Deload week, get the legs rested a little

Front Squats

3x8 @ 135, 185, 205

Push Press

4x5 @ 135

Leg Curl/Leg Extension

3x10 @ 150/200

Core Crushes

3x10 @ 135, 185, 205


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 12/15/10 at 11:42am
12/15/10

Squat

5x135, 3x225, 3x275, 3x315, 1x365

Bench

8x135, 3x225, 3x275, 3x315, 1x365

Lat Pull Down/Curls

3x10

Triceps Extension

3x10


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 12/17/10 at 2:46pm
12/17/10

Dead Lift

135x8, 225x5, 275x5, 295x5, 315x5, 335x3, 365x3, 385x3, 405x1, 425x1, 455x1 (I felt the need to dead lift a lot today. Felt really good! No belt, no straps, no chaulk...too poor for all of them haha)

RDLs

3x6 @ 225

Core Crushers

3x10 @ 135, 185, 205

Overhead Plate Press

1x15 @ 100 # plate

Lifting next week will be near impossible cause I will be at home for the holidays. Why not give the ole body a week off right? Light running and core next week then back at it for the new year!


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 12/23/10 at 12:58pm
12/23/10

Found a free pass to Planet Fitness at home (ugh) so I went with my brother

Bike for 10 minutes

Bench Press

7x225, 5x275, 3x315, 1x365

Lat Pull Downs

3x10

Skull Crushers

3x8 @ 110

Machine Rows

3x10

Triceps Extension

3x10

Curls

3x10

Bike for 15 minutes

SO Planet Fitness really really sucks. I admire those of you who have to use it because of location or price but the atmosphere is so stuffy and not relaxed. Just not my style of gym. But hey, a free workout at home is a free workout!


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 1/03/11 at 12:32pm
1/3/11

After a 2 week hiatus (spelling? ha) I am back in the saddle again

Hang Clean

5x3 @ 135, 185, 205, 225, 245

Front Squat

5x5 @ 135, 185, 225, 255, 275  These felt way better than I thought for 2 weeks off

DB Push Press

3x5 @ 60s, 70s, 80s

Leg Extension/Leg Curl

3x10/3x10

Core

Gonna be sore...


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 1/04/11 at 12:46pm
1/4/11

Squat

5x5 @ 135, 185, 225, 275, 315

Bench Press

4x5 @ 135, 225, 275, 295

Wide Grip Pull Downs

4x8 @ 150,160,170,180

Chest Flys

3x8 @ 140,160,195

Curls/Skull Crushers

3x10/3x10

legs=dead



-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 1/06/11 at 12:38pm
1/6/11

Dead Lift

5x5 @ 135,225,275,315,365

DB Incline

3x10 @ 75,85,95

Thrusters

*Holding two lighter DB's at shoulder level (I used 30's) you do a squat and on the way up do an overhead press. This is done as many times as you can as fast as you can in 10 seconds, then a 20 second break. This 30 second on/off is done 3 times then a 1 minute break and done again.

2x10s on/20s offx3 @ 30# DB

Good week back the weekend will be nice


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 1/10/11 at 12:37pm
1/10/11

Hang Clean

5x3 @ 135, 185, 205, 225, 245

Front Squat

5x5 @ 135, 225, 245, 265, 285

Push Press

4x5 @ 135, 155, 185, 205

Leg Curl

3x10

Core

Really good workout today, I felt slow but I finished all of my sets strong. Good Show


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 1/11/11 at 3:15pm
1/11/11

Squat

5x3 @ 135, 225, 275, 315, 365 (only got 2, little pissed about this but squatting has always been my worst lift so I will continue to work on it)

Bench

4x5 @ 225, 275, 295, 315 (These felt terrific)

Rows

3x10

Dips

3x10

Nice and easy today as I am sore and tired


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 1/13/11 at 12:56pm
1/13/11

Dead Lift

6x5 @ 135, 225, 275, 315, 365, 405

Incline Bench

4x5 @ 135, 185, 225, 275

Thrusters (See above for explanation)

2 sets of 4 intervals

I am toast but feeling leaner and stronger...still 305 pounds though, ugh


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 1/17/11 at 12:50pm
1/17/11

Hang Clean

5x135, 3x185, 3x225, 1x245, 1x265 (Missed the first, then got it, felt slow)

Front Squat

All 3's @ 135, 185, 225, 255, 275, 295, 315(This is a PR for 3 for me. Really pleased with how easy it felt too. I like the high amount of sets for 3, i feel like I could have done more sets but someone else needed the rack...to do curls....errrr)

Push Press

7x135, 5x185, 3x205, 1x235 (these felt easy considering I havent really done overhead stuff for 4 years since my accident haha)

Good Civil Rights day for me!


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 1/18/11 at 9:51am
1/18/11

Threw with the UNH crew today. Snow=half day at my high school, I was probably happier than the kids haha.

10 throws with the 35 pound weight. It's been a while since i've done this but they were good

15 or so with the 16 and 18 pound shot. This could have gone better but I have not practice in forever so this was fun for me.

Back to the weight room tomorrow or thursday


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 1/19/11 at 12:22pm
1/19/11

Squat

All 3's @ 135,185,225,275,295,315,335,365 and then i went for a PR cause I was feeling great and got 390. This may not seem like a lot for a guy who is 6'6 and 304 pounds but squats have been my nemesis forever so I am really happy with that. Much more to come!

Bench

8x135, 3x185, 3x225, 3x275, 3x295, 3x315 Felt tight after these even though they were easy, plus no spotter, so I called it.

DB Bent over Rows

6x100s, 6x110s, 6x120s, 6x125s

Dips

3x8

BB curls

4x8

Good day!




-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 1/20/11 at 12:19pm
1/20/11

Biked for 35 Minutes or about 10 miles

needed to get out of the house

back at the weights tomorrow!


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 1/23/11 at 7:35am
1/23/11

Weights didnt happen the other day due to snow closing the gym. *grumble grumble*

Dead Lift

All for 3 @ 225,275,275,315,315,365,405 and 1x455 which felt slow so I called it after

Shrugs

4x6 @ 225,275,315,335

Jump Squat

4x5 @ 135,185,205,225

Incline Bench

All 3s @ 135,185,205,225,245,265,285

Back extensions

3x8 with 45# plate


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 1/25/11 at 12:39pm
1/25/11

Today was just a bad day for me. Not very happy with the numbers and how I felt. After this week is done, I am doing to up the reps slightly and hopefully I will be feeling better.

Hang Clean

5x135, 3x185, 2x225, 2x245, 0x275 (pissed)

Front squat

5x135, 5x185, 3x225, 3x245, 2x275, 1x295, 1x315, 0x335 (wicked pissed)

Push Press

6x135, 4x185, 2x225, 2x225

Leg Curls

3x10

Core

Tomorrow is another day, am I right?


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 1/26/11 at 12:57pm
1/26/11

Squat

5x135,5x185,5x225,3x275,3x295,3x315,3x335,1x365,1x385,0x400 (I am ok with this. It has been my goal ever since 2007 or so. It is there, just not tonight)

Bench Press

8x225,6x275,4x295,2x315,1x335 (sucks when I have no spotter and i want to go heavy. Maybe someday)

Rows

5x8 @ 180,190,200,210,220

Dips

3x10

DB Curls

10x50s,10x50s,8x55s,8x55s


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 1/29/11 at 2:35am
1/28/11

Dead Lift

(first time I tried in socks for a flat footed pull. Felt really good so i will be doing deads in socks from now on!)

135x5,225x3,275x3,315x3,365x3,405x2,425x1,455x1,485x0(pissed ),405x3

Incline Bench

135x3,205x3,225x3,245x3,265x3,275x3 (no spotter so I called it)

Hex Bar Dead Lift Jumps

4x6 @ 225

Those were fun and I am always looking for some new explosive training


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 1/31/11 at 12:33pm
1/31/11

Hang Cleans

135x5,185x5,205x5,225x5,245x2 (Freakin wrist is still not healed. I think i had a hairline fracture but it only hurts when I clean and bench. So i guess im not going to clean and barbell bench any more cause it really hurts.)

Front Squat

5x135,5x185,5x205,5x225,5x245,5x275

Hamstring Curl

3x10 @ 180

Core

Freakin wrist....at least its only the left


-------------
Jeff Kaste



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


Posted By: AlDargie
Date Posted: 1/31/11 at 10:51pm
Some nice work going on here. Instead of cleaning you might
consider high pulls.

-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: TheJeff696
Date Posted: 1/31/11 at 11:11pm
yeah thats a good idea. I wish the gym i worked out at had rubber plates, so much easier haha

-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 2/01/11 at 12:10pm
2/1/11

Squat

5x135,5x185,5x225,5x275,5x295,5x325,5x345

Incline Press

5x135,5x185,5x204,5x235,5x235,5x255

Wide Grip Pull Downs

4x8 @ 160,170,180,190

Machine Chest Flys

4x8 @ 140,160,180,200

Curls/Triceps Pull downs

4x8 @50,55,60,60/4x10 @ 140


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 2/04/11 at 3:13pm
2/4/11

Dead Lift

135x5,225x5,275x5,335x5,385x5,405x5,405x5,405x5 (felt good about these)

RDLs

3x5 @ 225

Incline DB Bench

2x6x80s, 2x6x90s, 2x6x105s

Hexbar Jump Deads

4x5 @ 225 for 2 and 275 for 2

Hamstrings +grip=dead


-------------
Jeff Kaste



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


Posted By: Hapy
Date Posted: 2/05/11 at 12:29pm
Nice work on those hexbar jumps - I think I will add these into my training
mix over the next month or so to add some spring and bounce into my stuff.

You throwing any shot or weight for indoor season?



-------------
Real Men Wear Purple

Tinky Winky Throw Far!

http://www.facebook.com/CVTSA" rel="nofollow - Central Vermont Strength Association


Posted By: TheJeff696
Date Posted: 2/05/11 at 2:19pm
they make you sore! hah

I threw a couple times at UNH, but no meets. I have been coaching at the high school im interning at so I have no time to throw. It is tedious but really rewarding. I hope all this snow melts so I can throw before July!! haha


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 2/06/11 at 8:06am
2/6/11

Felt motivated today!

Rowing machine for a 5k

Bike for 5 miles or 17 minutes

Core

Sauna... felt good


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 2/07/11 at 12:49pm
2/7/11

Today was bad. I felt off and my back was tight. Probably shouldn't have worked out yesterday, oops!

High Pull

135x5,185x5,225x5,245x5,275x5

Front Squat

135x5,185x5,235x5,255x5,285x4 (gased)

Shoulder Press

4x5

Hamstring Curl

3x10

hoping lots of water and Tylenol will make me ok for tomorrow


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 2/08/11 at 12:40pm
2/8/11

Squat rack=unavailable so I improvised

Step Ups

5x135,5x155,5x185,5x215

DB Incline

6x75s,6x85s,6x95s,6x105s

Rows

6x8 @ 200

Dips

4x10

Hammer DB Curls

50x8,55x8,60x8,60x8

Tricep Pull Down

3x10 @ 140


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 2/13/11 at 8:14am
2/11/11

Dead Lift

5x135,5x225,5x315,3x365,3x385,3x405,3x425

Snatch Grip Deads

5x225, 5x275, 5x295, 5x315 (I have been hearing a lot about these so I wanted to try them. Grip is so hard!)

Overhead Plate Press

100# for 4x8

Shoulder Rasies Front/Side

3x8 @ 25/3x8 @ 25

DB Incline

3x8 @ 75s


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 2/14/11 at 11:37am
2/14/11

SO my lower right back is spasaming a lot and theres a nasty knot there too. Squats were not an option today so I improvised.

Step-Ups

5x135,5x135,5x185,5x205,5x225

Hang High Pulls

8x135,5x185,5x225,5x245,5x275,5x305 (Still no cleans cause of the wrist. Injuries are pissing me off haha)

Leg Press

5x10 @ 400,490,580,670,750

RDLs

4x5 @ 225

It hurts when my back is compressed (like when weight is on my shoulders) but when I hold it in my hands like a dead or clean, my back is fine. Weird, but I will be stretching, rolling out, etc until it gets better. For now, no squats...boo!


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 2/15/11 at 11:07am
2/15/11

Incline Bench

135x8,185x3,205x3,225x3,245x3,275x3,295x3

Bent Over DB Rows

4x10 @ 100 each arm

Dips

3x8

Cable Tower Caber Pulls (saw these on a Greg Hadley video and had to try)

3x10 @ something, it said 14 on the weight stack so who knows? 140?

DB Flys

3x8 @ 40s,50s,60s

DB Hammer Curls

4x8 @ 50s,55s,60s,65s

Tricep Extension

3x10 @ 140


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 2/18/11 at 9:24am
2/18/11

Dead Lift

5x135, 5x225, 5x315, 3x365, 3x405, 1x455, 1x485(PR) really happy about this! It was slow but felt strong.

Hex Bar Deads

5x225, 5x315, 5x405, 1x455, 1x455, 1x455 the singles were for speed and man was I gased by the time I got to them haha

DB Clean and Press

3x each arm @ 60, 3xeach @ 70, 3xeach @ 85 (took it easy cuz of my history of magical shoulder dislocation)

DB Incline Press

6x85, 6x85, 6x100, 10x100

great way to end the week and start february break. gotta love high school vacations!


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 2/21/11 at 1:06pm
2/21/11

Had Maine States class A today, no throwers, but the team did well. Then I decided I needed to lift.

Hanging High Pulls

5x135, 5x185, 5x225, 5x275, 5x315

Front Squats

5x135, 5x185, 5x225, 5x225, 3x255, 3x275, 3x295 (Took is easy on these cause my back isn't 100% yet. But it held up and they felt good!)

DB RDLs

6x105s, 6x110s, 6x115s, 6x120

100 crunches


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 2/23/11 at 1:55pm
2/23/11

Today was fun

Threw at UNH with the guys to see if I still had it haha.

10 throws with 16# shot, stands between 46-48 and glides around 51. Glides need to be better if I'm gonna go over 50 in stone this year.

35# weight, took 15ish throws. Best one was around 64, the others were around 60-62. Still got it.

Then I lifted

Squat
8x135, 5x185, 5x225, 5x275, 3x315, 3x365

Close Grip Bench

10x135, 5x185, 5x225, 5x245, 5x275, 5x305

Up-Right Rows

3x6 @ 115 (wrist didn't like this)

Dips

3x8

DB/BB Curls

50sx8, 55sx8, 55sx8/115x8, 115x8


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 2/27/11 at 9:37am
2/25/11

Dead Lift

5x135, 5x225, 5x315, 3x365, 3x405, 1x425, 1x455, 0x475 (pissed), 1x405

Incline DB Bench

6x85s, 6x85s, 6x105s, 10x105s

Hex bar Dead lift Jumps

3x6 @ 275

Im going to dead lift 500 before the season starts...or else *shakes fist*


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 2/28/11 at 8:07am
2/28/11

Front Squat

135x5, 185x3, 225x3, 255x3, 285x3, 305x3, 325x2 (missed the last one but this is a PR for me. Just felt good today.)

Hang High Pulls

135x5, 225x5, 275x5, 315x5

DB Push Press

70sx5, 80sx5, 90sx5, 100sx5

overall a good day


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 3/01/11 at 10:09am
3/1/11

Squat

135x8, 185x3, 225x3, 275x3, 315x3, 345x3, 375x2 (pissed)

DB Bench

85sx8, 85sx8, 100sx6, 100sx6, 100sx6, 100sx6

Rows

5x10 got pretty heavy but the weights had only like 8, 10, 12, etc so I dont know how heavy

Cable Flys

3x8

Barbell Curls/Skull Crushers

95x8/100x8, 115x8/100x8, Cheat Curls 135x8/100x8, 135x8/100x8

100# Overhead Plate Press

3x8

absolutely toasted


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 3/04/11 at 10:05am
3/4/11

Dead Lift

135x10, 225x8, 315x5, 385x3, 405x3, 435x1, 470x1, 500x0 (crap)

Snatch Grip Deads

3x5@ 315

Shrugs

4x8 @ 225, 315, 365,405

Incline DB Bench/RDLs

3x8/3x8 @ 100s/225

Core

Grip and Back are smoked, deload next week


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 3/07/11 at 10:09am
3/7/11

deload week

Hang High Pull

135x5, 225x5 225x5, 225x5, 225x5

Front Squat

135x5, 185x5, 225x5, 255x5

Straight Press

4x5 @ 135

RDL

4x5 @ 185

Core

I hate not going heavy but I need it for sure. Body feels beat up


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 3/08/11 at 10:03am
3/8/11

Still deloading

Bike for 15 minutes

DB Bench

75sx3x10

Cable Rows

3x10 @ 180

Triceps Extension

3x8 @ 30s

Thick Bar Curls

3x10 @ 90

Nice and easy day


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 3/12/11 at 1:30pm
3/11/11

Dead lift

135x5, 225x5, 275x5, 315x5, 365x5

Decided to try to do push presses with the hex bar....bad idea. Really hard to get heavier than 135 around my head to push it. Ended up tweaking my neck and upper back at the end. Pissed.

135x5, 135x5, 185x5, 185x5

Incline Press

135x8, 185x8, 225x8

Neck is feeling better today so I'll just keep resting it. I think next week while also getting back into it hard, I wanna add in some plyos to get my spring up.


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 3/15/11 at 12:14pm
3/15/11

So I am only getting into the gym twice this week due to tons of teacher stuff. Lame. Also I realized that I need to drop some LBS big time as I have put on about 15-20 pounds in the past 4 months and it makes me mad. 313 is no way to live when your not as strong as like McKim or Craig. So I am going to do my damndest to try to drop 10-20 in the next month or so.

Hang High Pull

135x5, 225x5, 275x5, 315x5, 365x5 (not very "high" but I need to get some heavy reps in)

Front Squat Super set with horizontal jumps over a bench for speed

135x5, 185x5, (225x5, 255x5, 275x5, 295x4 missed that last one, damn) x8 horizontal jumps after each set

Push Press Super Set with DB Incline

3x 185x6/90sx6

Hamstring Curls

3x10

DB Curls

3x8 @ 50, 60, 65


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 3/17/11 at 1:48pm
3/17/11

Found some time to lift today, really sore legs and core but I managed

Squat

8x135, 5x225, 5x275, 5x315, 3x365

Bench (first time i benched in about a month and my wrist finally doesn't hurt! Hooray!)

135x8, 225x5, 255x5, 275x5, 295x5, 315x5

DB Bent over Rows

105sx6, 115sx6, 120sx6, 125sx6

Dips

3x10

Wide Grip Lat Pull Down

3x8 @ 150, 175, 200

Tricep Extension

3x10

DB Curls

3x8 @ 50s, 60s, 65s

Core

DEAD


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 3/18/11 at 8:54am
3/18/11

I rediscovered the eliptical. Love it.

20 minutes at random levels of difficulty

Dead Lift

135x5, 225x5, 315x5, 365x5, 405x5, 405x5, 405x5 This felt really easy, very happy with this.

Hex Bar Dead Jumps/Horizontal Bench Jumps

135x8/8, 185x8/8, 185x8/8

Planks (seconds)

frontx(30) right sidex(30) left sidex(30) X2 sets

Really Good workout


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 3/20/11 at 12:09pm
3/20/11

Went outside and got a few throws in, FINALLY!

HWFD x15 all around 30-32 with a pop (foul) at 37 and a fair one at 35. Feeling great about this upcoming year considering my PR before was 32.

WFH x10 each arm these felt good but I don't know how high they were going. Guess I'll find out soon enough!




-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 3/21/11 at 9:40am
3/21/11

15 minutes on the elliptical

Hang High Pulls

135x5, 225x5, 275x5, 315x5, 365x5 (These felt much better. 315 felt as though I could have dropped under and clean it easy...but I am not pushing my wrist quite yet.)

Front Squats/horizontal bench jumps

135x5, 185x5, 245x5/8, 265x5/8, 285x5/8, 305x4/8 (On my 4th rep coming out of the bottom the front of my quad kinda, i dont wanna say popped, but i felt something happen and i finished the rep with no pain. It was fine the rest of the workout but I am icing it now as it feels sore already. Wonderful.)

Push Press

135x5, 165x5, 195x5, 225x5 these felt great

Core

Maybe no squatting tomorrow haha


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 3/22/11 at 9:09am
15 minutes on the bike

Bench Press

135x5, 245x5, 275x5, 305x5, 325x5

Cable Rows

150x8, 175x8, 200x8, 225x8, 250x8

DB Flys

3x8 @ 50s

Lat Raise/Shoulder Raise

2x8 @ 30s/ 2x8 @ 30s

Thick Bar Curls/Tricep Pull Down

4x8/4x8

Leg feels really good, glad I didn't squat today. Back at it Friday.


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 3/25/11 at 11:48am
3/25/11

Had only 40 minutes so I blasted it out

Dead Lift

135x5, 225x5, 315x5, 365x5, 435x3, 435x3, 435x3 These were hard on the grip but went smoothly

Power Clean (HOORAY!! It didnt hurt my wrist at all!)

225x3, 225x3, 225x3, 225x3

Short. Sweet. To the point


-------------
Jeff Kaste



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


Posted By: TheJeff696
Date Posted: 3/27/11 at 12:56pm
3/27/11

Took some throws, it was so nice out but so damn windy

15 throws with HWFD all between 30-33 no big pops, but I am ok with this, really flat...

15 throws WOB alternated hands and my best were between 14 and 15...I have a stick I set up to judge, hah love it


-------------
Jeff Kaste



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



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