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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: 6/05/19 at 7:27am
6/4/19

Throws 

21# Braemar 
Fronts x4 best of 33'
Non-Reverse x3 best of 37'
Reverse x4 best of 38'-39'

HWFD
1-turns x4 best of 36' 
Fulls x10 best of 42' a bit of a workshop day, first 5 were just re-figuring out cues 

LWFD
1-turns x4 best of 72' 
Fulls x10 best of 79' mehhh
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: 6/06/19 at 11:27am
6/5/19

Throws 

22# Hammer x5 best of 106' 

16# hammer x5 best of 128' rushed through because rain was headed my way

but I was so efficient i had time to do some stone after

16# Stone

Fronts x3 best of 41' a new fronts best! 
Stands x4 best of 44' 
Glides x5 best of 48' solid. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 6/06/19 at 1:20pm
Originally posted by TheJeff696 TheJeff696 wrote:

6/5/19

Throws 

22# Hammer x5 best of 106' 

16# hammer x5 best of 128' rushed through because rain was headed my way

but I was so efficient i had time to do some stone after

16# Stone

Fronts x3 best of 41' a new fronts best! 
Stands x4 best of 44' 
Glides x5 best of 48' solid. 
 

Solid session there Jeff! and "rushed through because rain was headed my way" is like the worst feeling ever lol
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/06/19 at 2:15pm
So true! But it was the only other day I had to throw this week before my games this weekend and I was DETERMINED to do it. 

It was like throwing cardio
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: 6/10/19 at 1:12pm
6/8/19

Grande Prairie HG, Grande Prairie, Alberta, Canada 

PROS: Jeff Kaste, Damien Fisher, Isaac Burchett, Rob Young, Jason Baines, Curtis Durocher 

22# Braemar- 36'10 
16# Ostone- 47'3 
HWFD- 44'3 
LWFD- 77'4 
HH- 103'2 
LH- 122'1 
Caber (19, 117)- 1:30
Sheaf- 26' 
WOB- 15' 

Overall: 2nd. 

This games was so cool. It was a helluva trip to get there, but with Rhodey folding this year, it was a great alternative. Considering the amount of flights and layovers, I am pretty happy with how I threw. Stones could have been better, especially ostone, it was a great on. Weights were good, I fouled 2 LWFD throws, 1 was over 81' but oh well. Hammers were meh. Just didnt have the pop/length there. Height events are whatever and I continue my little caber streak of turning everything so far. We'll see how long it lasts! 

A considerable break between now and Glasgow Lands, my next games, on July 20th. Gonna try and work some strength back into my routine as well as plyos after throws. We'll see. Also have a nice week long vacation to London, so I'll have to figure something out for that!
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: 6/10/19 at 5:34pm
6/10/19

Back at it

Warm Up 

SSB Squats 

135x5, 135x3, 225x3, 225x3, 275x3, 315x3, 335x3, 355x3, 315x8 these felt really good. I could have done 375 for sure but it would have been slow and that's not what im about today

Hatfield Squats 

385x3, 405x3, 405x3 

Single Leg Bulgarian Split Squats / 45# Plate Seated Twists 

3x5 each leg @ 95, 115, 115 / 3x20 

Done! 
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: 6/12/19 at 7:33am
6/11/19

Got out for a quick hammer session 

22# Hammer x8 best of 107'. Mad that I figured out what I was doing wrong after the games last weekend

16# hammer x8 best of 132' see above, sigh
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: 6/13/19 at 11:15am
6/12/19

Over the weekend, during WOB, I did something that made my sternum/trap area hurt. Thinking it was my first rib. Due to this, I cant really bench press without pain, so I switched it for OHP. 

Warm Up 

Seated OHP / Pull Ups 

4x10 @ 95# / 4x8,8,7,8 

DB Seal Rows / Tricep Band Push downs 

4x12 @ 70s / 4x20 

Some extra curls. 
Jeff Kaste



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6/13/19

Went to the chiro and yup, it was my first rib. It's back in action and while everything is still kinda sore, I feel a lot better. 

Warm Up 

Trap Bar Deads

165x5, 165x3, 250x3, 250x3, 345x3, 405x3, 405x3, 405x3, 405x3, 405x3 felt good 

SSB Good Mornings 

135x5, 135x5, 155x3, 185x3, 185x3, 185x3, 135x10 

Banded Hamstring Curls / Leg lifts 

4x15 / 4x15 

Going to the in-laws for a few days for the weekend, wont be able to train. Hopefully everything calms all the way down and I can throw some weights again when I return. 
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: 6/14/19 at 7:34pm
Originally posted by TheJeff696 TheJeff696 wrote:

6/12/19

Over the weekend, during WOB, I did something that made my sternum/trap area hurt. Thinking it was my first rib. Due to this, I cant really bench press without pain, so I switched it for OHP. 

Warm Up 

Seated OHP / Pull Ups 

4x10 @ 95# / 4x8,8,7,8 

DB Seal Rows / Tricep Band Push downs 

4x12 @ 70s / 4x20 

Some extra curls. 


Welcome to the non-benching club. It's fun here. We've got snacks.
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Hahaha, Andy I hope i am back at it soon. But to be honest, It has been nice not hurting lol

6/16/19 

Warm Up 

SSB Squats w/ 100# chains added 

135x5, 135x3, 225x3, 225x3, 275x3, 285x3, 295x3, 275x3, 285x3, 305x3 these felt great 

SSB Box Squats w/ 100# chain added, about parallel box 

225x2, 225x2, 225x2, 225x2, 225x2, 225x2 speedy

Single Leg Bulgarian Split Squats w/ SSB / Banded Standing Ab Crunch / Leg lifts 

135x5each, 135x5 each, 135x5each, 135x5each / 4x15 / 4x10 
Jeff Kaste



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6/17/19

Gorgeous day so I got out to do some throws. First rib/trap feeling a lot better. Still kinda tight but not nearly like it was. 

28# Pud work x30 throws

16# Ostone 
Fronts x4 best of 41' 
Stands x6 best of 44' 
Glides x6 best of 47'-48' felt super good technique wise 

HWFD
1-turns x6 best of 36' 
FUlls x6 best of 40' nothing crazy distance wise but worked through some footwork issues 

LWFD
1-turns x3 best of 70' 
Fulls x6 best of 78' same as above 

Sheaf x10 pulls figuring more things out, nothing revolutionary but getting there 
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6/18/19

Moar throws 

21# Braemar 
Fronts x4 best of 35' oooo
Non-Reverse x8 best of 39' really happy. Working the ground more and less arm. It makes sense in my head 

22# Hammer x10 best of 111' oooooooo majority were between 105'-108' but had a nice one. 

16# Hammer x5 best of 137' ooooooooooooooooo just had one of those nights where everything worked nicely. Hoping I can keep it going into second half of the season.  
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6/19/19 

Warm Up 

Tried benching again. I can do it but it still kinda hurts just under my collar bone, but not my collar bone. I think I'll just rest it again. So insteaaaddddd

Push Press (Outside due to basement ceiling height) / Neutral Grip Pull Ups 

135x5, 135x5, 135x5, 185x3, 185x3, 185x3 / 8, 8, 8, 8 

BB Seal Rows / Seated DB OHP 

185x10, *add 60# chains 185x10, 185x10, 185x10 *immediately drop chains 185x8, *drop the 25s 135x10 die / 30x10, 40sx10, 40sx10, 40sx20 

Banded Lat Pull Downs / Tricep Extensions with band 

3x15 / 3x20 

Done
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6/20/19

Warm Up 

Hex Bar Deads 

165x5, 165x5, 250x3, 250x3, 345x3, 415x3, 435x3, 435x3, 435x3, 435x3, 435x3 felt good 345x10, 345x10 

RDLs / Leg Lifts 

3x8 @ 275 / 3x15 

Bar between legs split squats / Dead Bugs 

3x5each leg @ 135 / 100 total reps 

Last training day before a family vaca to London. Hoping to be pretty active over there but wont be training. Trying think positively about a break from training but I know I'll over think it and think I'm losing everything lol. Classic me 
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Back from an 8 day trip in London. Had a great time, drank too much, walked too much, and did manage to train twice at a gym nearby. Nothing crazy but enough to fend off a loss of gains. 

7/1/19 

Warm Up 

SSB Squats +100# chains 

135x5, 135x3, 225x3, 225x3, 265x3, 285x3, 285x3, 285x3, 285x3 these were harder on my core than my legs 

SSB Box Squats against 100# chains 

225x3, 225x3, 225x3, 225x3, 225x3 

SSB Single Leg Bulgarian Split Squats / Russian Twists with 45# plate / Leg Lifts 

3x5each leg @ 135 / 3x20 / 3x12 

Dead
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7/2/19

Went out to throw, it was a poor showing 

16# OStone
Fronts x4 best of 40'
Stands x6 best of 43' 
Glides x3 best of 46' meh

HWFD
1-turns x4 best of 36'
FUlls x8 best of 39' 

LWFD x6 best of 76' 

Just felt discombobulated and body wasn't listening to brain. Not overly concerned especially because of a week of walking, poor sleep/terrible bed, travel. It'll come back in due time. 
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7/3/19 

Warm Up 

Bench Press (it didnt hurt!) 

135x5, 135x5, 185x5, 185x5, 225x3, 225x3, 255x3, 275x3, 275x3, 275x3 definitely lost a bit here. 

Pull Ups / Seated DB OHP 

8,8,8,8 / 4x8 @ 50s 

Seal Rows / Push Ups 

4x8 @ 205 / 3x15 

Done 
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7/4/19

Got some training in after 4th of July festivities. 

Warm Up 

Hang Cleans 

135x5, 135x5, 185x3, 185x3, 225x2, 225x3, 245x1, 265x1, 275x1 not bad

Trap Bar Deads w/ 100# of chains added 

165x5, 250x3, 250x3, 345x3, 345x3, 345x3, 345x3, 345x6 

Hamstring curls w/ band / Leg Lifts 

3x20 / 3x15 

My back hurts again. It's a new pain, different from my chronic pain many years ago. Went to the chiro Wednesday and he got a lot moving but it's still bothering me and I dont know what it is. I do know that all the walking/standing/shitting sleeping I did in London is the culprit. Will try to get things going again but it's very annoying. 
Jeff Kaste



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7/5/19

Throwsss

28# pud x15 

Heavy hammer x8 best of 106' not bad, back didn't hurt 

Light hammer x8 best of 133' same. 

Overall not unpleased. 
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7/7/19 

Helped my in-laws move the day before, all day. Back held up nicely but today during throws it was weirdly painful again. 

16# Ostone 
Fronts x3 best of 41' 
Stands x10 best of 45' nice 
Glides x10 best of 48' no pain at all during stone 

HWFD 
1-turns x3 best of 36' 
Fulls x10 best of 40' it hurt after throw, like once the weight landed my back would hurt a bit. Very odd. Felt like I had no power

LWFD
1-turns x3 best of 66' PUKE PUKE, no power
Fulls x6 best of 76' see above. 


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7/8/19 

Warm Up 

SSB Squats against 100# chains 

135x5, 135x3, 225x3, 225x3, 275x2, 295x1, 305x1, 315x1, 245x2, 245x2, 245x2, 245x2, 245x2 not bad, no back pain at all. Odd. 

Bench Press against 100# chains / Bulgarian Split squats w/ DBs 

135x5, 135x3, 185x3, 185x3, 225x3, 225x3, 225x3, 225x3 / 3x8 each @ 45s 

Pull Ups / Dead Bugs 

8,8,8 / 3x40 

Core work made back feel really nice so many my abs have not been doing their job since I returned from the UK. I'm not entirely sure. Either way I am going to see my chiro this week and see what he has to say and maybe I'll take a day off. Reading back, I think I may just need a day of nothing. 
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7/10/19

Went to try and throw hammers but there was giant party tent in my field for some dumb town thing. Dumb. So I did other throws. 

21# Braemar 
Frontsx 4 best of 33' 
Stands x6 best of 39' 

16# Stone
Glides x8 best of 47'+ these felt pretty good but not great Back held up nicely.

LWFD x8 best of 77'-78' these hurt. This back pain is very weird. Bending over doesn't hurt at all, squatting doesnt hurt, core work doesnt hurt. But f**king throwing hurts. 

Got pretty down after this but I'll figure it out. I always do. 
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7/11/19

Warm Up 

Did some experimental work to see what hurts and what doesn't 

RDLs / Dead Bugs 

135x5, 135x5, 225x5, 225x5, 275x5, 275x5 all pain free / 3x30 

BB Hip Thrusters / Suitcase Carries with 70# 

3x10 @ 225 / 3x40 seconds a side no pain 

BB Seal Rows / DB Seated OHP 

185x10, 185x10, 205x8, 205x8, 225x6, 225x6 / 30sx12, 40sx10, 50sx8, 50sx8, 50sx8 

Banded Triceps / Leg Lifts 

3x20 / 3x10 with slow eccentric 
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7/13/19 

Took a few days off, did some core work and stretching. Back is feeling totally fine. Decided to try throwing some hammer. 

22# Hammer x8 best of 107' not bad, no pain. 

16# Hammer x8 best of 133' same as above. Just missing that final gear of speed. 

WOB (no standard, just some throws) x8 felt a bit off. Timing issues. 
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7/14/19 

Warm Up 

SSB Squat + 100# chains 

135x5, 135x3, 225x3, 225x3, 225x3, 225x3, 225x3 did these for speed and they felt good 

Hex Bar Deads + 60# chains + thick black band 

165x5, 250x2, 250x2, 250x2, 250x2, 250x2 moved swiftly 

Single Leg Bulgarian Split Squats / Suitcase Carries 

2x5 @ 135 each leg and 1x15 no weight each leg / 75# x 30 seconds each side x 3 rounds 

Leg Lifts / TKEs 

3x12 / 3x20 each 
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7/17/19 

Final throws for the week, testing out the back and everything

16# OStone 
Fronts x2 bet of 41' 
Stands x4 best of 44'
Glides x3 best of 48' not bad 

HWFD x3 went 35', 39', 41' no pain

LWFD x3 went 76', 77', 76' no pain

Little sore the next day but overall, I think as long as I keep doing core work and stretching, I'm in the clear. Excited for Saturday! 
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7/20/19

Glasgow Lands Highland Games, Northampton, Massachusetts 

PROS: Mike Zolkeiwicz, John Collins, Jeff Kaste, Rob Meulenberg, Beau Fay 

22# Braemar- 38'3 
16# Ostone- 52'8 woo
HWFD- 41'8
LWFD- 80'7 
HH- 108'4
LH-130'3 
Caber- 75 degrees 
WOB-15' 

Overall: Tied first, won on 1st places. 

This was the hottest/humidest games I have ever done. At the peak, it was over 100 degrees and the entire day was 100% humidity. We threw with 3 pro women as well and tried to just hammer through as many events as fast as possible, but in the end the heat won. 

I am very happy with my Ostone, I never throw this stone particularly well but I was loading up very nicely got some nice flicks on it as well. Very pleased. Weights didn't hurt so that was a win! Hammers pissed me off. I was ready to hit some big numbers but the tacky would not set and I was lucky to not kill anyone. My 108' in HH literally slipped out of hands halfway through my delivery, so that would have been a PR I imagine had I been able to finish it. LH was the same thing, I actually lost one and almost hit the masters on the other side of the field. Went to a glove for some extras but by then it was a disaster. Was happy to manage a 130' but I know I should have gone further. What can you do though. 

Caber was huge and I was tired by then and WOB I was a zombie. Overall, Zolk and I tied because he got 2nd in every event that I didnt win and won the ones I didn't. Gotta give him credit there. Either way we all survived and had a great time. 

2 weeks to get my shit together for a 3 games run of Detroit, Fergus, and Maine. Hopefully I can put it all together. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Beau Fay Quote  Post ReplyReply Direct Link To This Post Posted: 7/22/19 at 2:53pm
Originally posted by TheJeff696 TheJeff696 wrote:

it was over 100 degrees and the entire day was 100% humidity

What was the dew point?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/22/19 at 3:19pm
Originally posted by Beau Fay Beau Fay wrote:

Originally posted by TheJeff696 TheJeff696 wrote:

it was over 100 degrees and the entire day was 100% humidity

What was the dew point?

I think the last reading I saw (before it burst into flames) was 103%. Not sure how it's even possible! 
Jeff Kaste



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