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TRAINING LOG: Jeff Kaste

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    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..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 9/27/10 at 12:54pm
Great, thanks for logging Jeff
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AlDargie Quote  Post ReplyReply Direct Link To This Post 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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post 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)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post 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)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post 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)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/01/10 at 3:41am
whoops, its spelt Gecsek actually!
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: 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote ATost Quote  Post ReplyReply Direct Link To This Post Posted: 10/06/10 at 3:12pm
Well look at you with your log
"Stand in your own space and know you are there."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/06/10 at 11:42pm
hahaha I kept lookin at everyone elses

I just wanna fit in!
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: 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post 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)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/10 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post 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



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