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TRAINING LOG: Jeff Kaste

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    Posted: Yesterday at 11:46am
11/14/19 

Warm Up 

Hex Bar (low Handles) deads against 100# chains 

165x5, 165x5, 255x3, 255x3, 285x5, 305x5, 325x5, 355x5, 375x5 felt loads better than last weeks deads. 

BB Hip Thrusters / Banded Glute Pull Throughs 

225x15, 285x10, 305x10, 325x10, 345x10 / 4x12 felt great 

Wide grip RDLs w/5 second Eccentric against 60# chains /Hungarian Hammer plate twists 

4x5 @ 245, 255, 265, 275 / 4x20 reps @ 25# plate 
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: 11/13/19 at 12:14pm
Yes! Back in Luke's good pud'in graces
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 11/13/19 at 11:20am
You've redeemed yourself with the James Bond joke and beefy bench workout... I'm still on the fence about sumo though
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/13/19 at 7:49am
11/12/19

Warm Up 

Bench Press + 100# Chains 

135x5, 135x5, 155x5, 185x5, 205x5, 205x5, 215x5, 225x5, 225x5 noice 

Pull Ups / Plyo Push Ups 

5, *add 30# chains 5, 5, 5, 5 / 4x5 with 5 second eccentric onto 4" plates 

BB Seal Rows / Push Ups against band (SO HARD) / Rowers (abs) 

4x6 @ 215, 225, 235, 245 / 4x12 / 3x25
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/12/19 at 1:40pm
Don't judge me! It is to honor our chubby Japanese brethren. 

Also just trying to do something different to build strength. 

Sumo's are not forever

(^ also the name of the new James Bond film)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 11/12/19 at 12:09pm
Sumo deads... damn it Jeff. People can say what they want about the trap bar but at least you can't lift it sumo.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/11/19 at 5:07pm
11/11/19 

Warm Up 

SSB Squat against 100# chains 

135x5 135x5, 185x5, 225x5, 235x5, 245x5, 255x5, 265x5 these were much easier this week. Encouraging that im maybe getting stronger 

Sumo Deads against 100# chains / Single Leg Bench Squats 

225x5, 225x5, 285x5, 295x5, 315x5, 315x5 pretty hard / 3x5 each leg @ 45# plate in hands 

Single Leg jumps onto 3.5" plate / Side to side lateral jumps with weight in hands / Ab Wheel 

3x10 each leg / 3x10each leg @ 25, 35, 45 plates / 3x10 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/09/19 at 6:41pm
11/9/19

Warm Up 

Hang High Pulls 

135x5, 135x5, 185x5, 205x5, 235x5, 245x5, 255x5, 265x5, 275x5 then did 1 clean at 275 and it was very easy. 

Z-Press / Banded Single Arm Seated Rows 

55x5, 75x5, 95x5, 105x5, 115x5, 125x5, 135x5 woof, not easy. / 5x12 each arm

Seated DB Side Rasies / DB Rear Dealt Flys / BB Shrugs / Seated DB OHP 

4x10 @ 30s / 4x12 @ 30s / 4x10 @ 295, 315, 335, 335 / 4x15 @ 40s 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/19 at 3:23pm
HAH! Oh Dave Barron you rascal. 

My best all time lifts were (all done at different points in my life) 

Squat: 435
Deadlift: 565
Bench: 385 
Power Clean: 315
Push Press: 280 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mr. Natural Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/19 at 1:00pm
Originally posted by TheJeff696 TheJeff696 wrote:

Haha, I have completely abandoned going for pure strength. It's not worth the risk at my ripe old age, and when I was at my very strongest, the only event that increased was WOB, and that was minutely. So, I'm just going to get as 'splosive as I can and see what happens! 

Just out of curiosity, what were your max lifts at your strongest? I agree about you being "ripe" BTW, but not sure it's an age thing... :-D
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/19 at 12:23pm
11/7/19

Warm Up 

Trap Bar (low Handles) Deadlifts against 100# chains 

165x5, 165x5, 165x5, 275x5, 295x5, 315x5, 335x5, 350x5 didn't use a belt this time and it still felt pretty good

BB Hip Thrusters 

225x10, 275x10, 295x10, 305x10, 305x10 

Wide Grip RDL with 5 sec eccentric phase against 60# chains / Leg Lifts 

225x5, 245x5, 265x5, 265x5 / 3x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/06/19 at 5:39pm
Haha, I have completely abandoned going for pure strength. It's not worth the risk at my ripe old age, and when I was at my very strongest, the only event that increased was WOB, and that was minutely. So, I'm just going to get as 'splosive as I can and see what happens! 

11/6/19

Warm Up 

Bench Press against 100# Chains 

135x5, 135x5, 185x5, 185x5, 205x5, 205x5, 215x5, 215x5, 225x5 whew, difficult. 

Pull ups with normal grip / Plyo Push Ups onto 3.5" plates (1.5" increase!) 

4x5 @ 20# chains added / 4x5 (each rep is 2 reps because I do a push up after I jump up to the plates too) 

BB Seal Rows / DB Skull Crushers & DB Curls / Banded Standing Ab Crunch 

4x6 @ 205, 215, 225, 235 / 4x12 & 4x10 @ 40s / 4x20 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11/04/19 at 8:44pm
Oooo look at me, I'm Jeff. I do workouts to get better at throwing. *fart noise* friggin jerk.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/04/19 at 11:34am
11/4/19 

Warm Up 

SSB Squats against 100# chains (used knee wraps and at minimal tightness it allowed my knee to go below parallel with no pain) 

135x5, 135x5, 185x5, 225x5, 235x5, 245x5, 255x5, 255x5 these felt good. Will keep building these up

Sumo Deads against 100# chains / Single Leg Box squats 20" Box 

135x5, 225x5, 275x5, 285x5, 295x5 / 5xBW each, 5x30#DB each, 5x30# DB each 

Single Leg jump onto 3" plate as fast as possible / Single leg lateral jumps holding 30# DB / AB Wheel 

3x10 each leg / 3x10 each leg (glutes on fire!) / 3x10 

Trying to be moar athletic earlier in the off season


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/04/19 at 5:46am
11/2/19

Back continues to feel better and better. Dare I say, normal? 

Warm Up 

Hang High Pulls 

135x5, 135x5, 185x5, 185x5, 225x5, 235x5, 245x5, 255x5, 265x5 felt good. Going to keep building on these 

Z-Press / Wide Grip BB Bent Over Row 

5x5 @ 85, 95, 105, 115, 125 / 4x8 @ 175, 185, 195, 205, 215 

DB Side Raises / Rear Delt Flys / Shrugs / Banded Skull Crushers 

3x10 @ 30s / 3x12 @ 30s / 3x10 @ 275, 295, 315 / 3x20 @ black band 

Then some burn out shrugs to finish 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/31/19 at 8:15pm
Hahahaha!! It's the effort that counts
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/31/19 at 7:53pm
You're an animal, Jeff. A real ANAVARdvark. (That one was a stretch, but the thought of it makes me giggle.)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/31/19 at 9:37am
10/31/19

Went to the chiro yesterday, got put back together. Back calmed down immediately and this morning it felt nearly normal. Took a long walk with my dog and then couldn't help myself and got after it. 

Warm Up 

Trap Bar Deads (low Handles) against 100# chains 

165x5, 165x5, 255x5, 275x5, 295x5, 315x5, 335x5 no pain, felt great actually. Did use a belt, which I was not going to do, but I figured I'd play it safe...ish

BB Hip Thrusters 

135x10, 225x10, 275x10, 275x10 going to do these more religiously, loved it 

wide grip RDLs w/ 5 second eccentric phase against 60# chains 

225x5, 225x5, 225x5, 225x5 

End scene. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/19 at 2:00pm
Hahaha YES!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/19 at 11:03am
Originally posted by TheJeff696 TheJeff696 wrote:


10/16/19 

Did some heavy pud throws before I lifted 

56# pud x20 throws. Many different styles, most of them the Irish Sling style. If you're asking yourself, "whats the Irish sling?" you should probably go to the Wisconsin Games and witness the Hibernian World Champs.


Love that shameless plug for the WI Highland Games!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/29/19 at 7:52pm
10/29/19

Warm Up 

Bench Press against 100# chains 

135x5, 135x5, 185x5, 185x5, 205x5, 205x5, 215x5, 215x5, 215x5 not as easy as I had hoped but felt good. 

Pull Ups (with 3 second decent) / Dynamic Push Ups (push up jump to 3" plates on either side) 

5, *add 20# chains 5, 5, 5 / 4x10 

BB Seal Row / DB Skull Crushers on floor / Side Bends 

4x6 @ 185, 205, 215, 225 / 4x15 @ 30s, 30s, 40s, 40s / 4x8 @ 105#. On final rep of final set of the side bends I tweaked something in my back on my ride side. god dammit. I have had this happen before doing single arm rows. It doesn't feel serious, should only take a few days to heal up. Going to do some walking tomorrow and hanging from bands. Did that tonight and it felt nice. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/19 at 10:32am
10/26/19

Phase 2: Get more strongerer 

My right knee (not the one I tweaked earlier in the summer) suddenly has pain in the back when I squat below parallel. Running, jumping, and squatting to or above parallel is non-painful. Not sure what it is, thinking it has to do with the fibula. I strapped it up with a compression cuff and adjusted my training to box squats to avoid any complications. 

Warm Up 

SSB Box Squat 20" Box (just ever so slightly below parallel) 

135x5, *add 100# chains 135x5, 185x5, 225x5, 225x5, 235x5, 245x5, 245x5 much harder than I thought. Will definitely build on this. 

Sumo Deads against 60# chains / Single leg pistol box squats from 20" box 

135x5, 225x5, 275x5, 275x5, 275x5 / BWx5each, 15#DBx5each, 30#DBx5each, 30#DBx5each

Land mine belt squat / Ab Wheel 

3x20 @ 115# / 3x10 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/19 at 10:27am
10/16/19 

Did some heavy pud throws before I lifted 

56# pud x20 throws. Many different styles, most of them the Irish Sling style. If you're asking yourself, "whats the Irish sling?" you should probably go to the Wisconsin Games and witness the Hibernian World Champs. 

Warm Up 

High Pull Bonanza (5xclose groip, 5xmedium grip, 5xsnatch grip)

135, 135, 185, 185, 185 traps are pumpin! 

DB Z press / Land Mine Rows 

30sx3x15 / 70#x3x12 each arm 

DB Side/Rear raises / Behind the back and front shrugs / Banded Tricep push downs 

3x20/15 @ 15s / 3x10/10 with pause at top of each rep @ 185 / 3x20 


Edited by TheJeff696 - 10/28/19 at 11:54am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/24/19 at 7:30pm
Yeah, I felt it in my hambones more and they are under developed and weak. Im looking at the last 6 weeks like a prep block and the next 6 weeks will be me putting the pedal down haha. 

The payoff could be huge!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 10/24/19 at 4:57pm
Hmmmm, low handles you say? Just feel like something a little different?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/24/19 at 12:35pm
10/24/19

Warm Up 

Regular ole Dead lift (wanted to see how it felt) 

135x5, 225x3, 225x3, 315x1, 385x1, 435x1 not awful. Probably could have belted up and gone for more but it's a back off week and I just wanted to feel it out. 

Hex Bar (low handles) deads 

165x10, 255x10, 275x10, 275x10, 275x10 going to use low handles in the next block for sure 

RDLs against black band / Russian Twists with 45# plate / Sprinters (abs) 

135x12, 135x12, 135x12 / 3x20 / 3x30 

Banded Hamstring curls 

3x12 each leg 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/23/19 at 7:02am
10/23/19

Warm Up

Bench Press 

135x10, 135x10, 185x15, 185x12, 185x12 so pumpy 

Pull Ups / Dynamic Push ups (jumping to 2" plates on either side of hand)

3x8 / 3x10 

BB Bent Over Row / Banded Incline Skull crushers / Suitcase Deads with trap bar 

4x15 @ 135 / 4x25 / 3x10 @ 95# 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/21/19 at 10:55am
10/21/19 

Back off week. Still gonna train my normal days but lighten weight, get a good pump. 

Warm Up 

SSB Squats 

135x10, 185x10, 225x10, 225x10, 225x10 

Blood Flow restriction DB Goblet Squats / Sumo Deads 

3x20, 22, 25 @ 40# DB (loved these. Felt like I had a slingshot for my hips on but my quads pumped up so fast!) / 3x10 @ 205 

Split Squats (just BW) / Ab Wheel 

2x15 each leg / 3x10 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/21/19 at 10:52am
10/19/19

Warm Up 

Hang High Pulls

135x5, 185x5, 205x5, 225x5, 235x5, 245x5, 255x5, 255x5 feeling better 

DB Z-Press (was short on time so couldn't set up the BB presses) / Landmine Rows 

30sx8, 30sx8, 40sx9, 40sx9, 45sx9, 45sx9 / 4x8 each arm @ 90# 

Ultra Shoulder super set bonanza! 

Single Arm DB Side Raises / DB Rear delt Flys / BB Shrugs (behind the back and in front) / Banded Tricep Extensions 

30x12 each arm / 15sx20 / 225x10 front and x10 back / x25 for 4 rounds. So swole 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/17/19 at 2:59pm
10/17/19 

Warm Up 

Hex Bar Deads

165x5, 165x5, 250x5, 250x5, 365x9, 385x9, 405x9, 425x9 energy was low, dont think I ate enough the day before. Made this harder 

RDLs w/ 3-4 second eccentric 

3x8 @ 225 

Hamstring band curls / Dead bugs 

4x15 / 4x30 

Taking tomorrow off and eating a lot
Jeff Kaste



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