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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: 8/26/19 at 10:50am
8/26/19

Warm Up 

SSB Squat + 100# Chains 

135x5, 135x5, 225x3, 225x3, 295x1, 295x1, 295x1, 295x1 *drop chains* 225x2, 225x2, 225x2, 225x2, 225x2 felt good

Trap Bar Deads against thicccc black band / Wide Grip Pull Ups + 20# chains around neck 

250x3, 250x3, 305x2, 305x2, 305x2, 305x2, 305x2 / 5, 5, 5, 3, 3, 3

DB Bulgarian Split Squats / Trap Bar Dead Jumps 

3x5each leg @ 40s / 3x5 @ 165#
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: 8/26/19 at 2:31pm
hey Jeff I know your not throwing but are you going to Loon?

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: 8/26/19 at 3:04pm
Yeah I'll be up there Saturday to hang out and watch the comp 
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: 8/29/19 at 11:15am
8/27/19

Only had about 30 minutes to throw 

21# Braemar 
Fronts x3 best of 35' 
Fulls x6 best of 39'+ noice 

LWFD x10 best of 80' finally fixed my footwork problem. All throws would have been legal in comp, which for me is RARE. 
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: 8/29/19 at 11:17am
8/28/19 

Warm Up 

DB Bench / Hang Cleans / Lat Pull Downs against bands 

4x12 @ 60s / 4x2 @ 225, 1x5 @ 225 / 4x12 

DB Side/Rear raises/flys / Single Arm Band Row / Banded Tricep Push downs 

3x12 each variation / 3x15 each arm / 3x25

And 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: 9/03/19 at 8:42am
8/30/19 - 9/1/19

Wisconsin Highland Games, Waukesha, WI 

PROS: Luke Crowley, Jeff Kaste, Tom Sroka, Katie Crowley, Elissa Hapner (open format) 

23# Braemar- 37'1 
16# OStone- 47'7 
HWFD- 44'2
LWFD- 80'
HH- 102' 
LH- 126'3
Caber (MONSTROUS) - No turn 
WOB- 15' 

Overall: 2nd 

Had a great time at my first Wisconsin games! Luke and Katie fed me and drove me around like a giant bald child and we had a great time. I threw pretty well, blew it with some nice stones but otherwise, everything else was about par for the course. 

We did wacky "Hibernian Events" the next day and I got my ass handed to me. I ended up 4th that day but had so much fun. Overall, it was a fantastic trip and I appreciate Robert T(wont butcher the spelling on your last name!) for having me out and the hospitality. 

Sadly, this was the season finale for me this year. Shit happens and when you don't throw well enough, seasons end early. Gonna take a few days to recover, do some fun training, and then next week really get into an off season programming. 

Going to let failure be the spark to success...or something less cheesy. Omg, I ate so much cheese 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: 9/05/19 at 11:55am
9/5/19

Took a few days off any real lifting. Did some treadmill walks, some pulls ups, push ups, DB shit. Because I cant sit still. 

Going to kick off the real off season training on Monday but I had the time and energy to do some training today. 

Warm Up 

Trap Bar Deads 

165x5, 250x3, 250x3, 345x1, 415x1, 465x1, 515x0 bleh. ...and then

Trap bar deads for reps. As Many As Possible in 30 minutes @ 325# 

Result: 91. FFFFF. Out of shape and weak. I was sucking so much wind. May retest in January, see where I'm at. May not. May just keep being fat. We'll see. 
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: 9/09/19 at 11:16am
9/7/19

Did a bunch of shoulder stuff. Didn't remember the sets and reps but some high pulls, side raises, OHP of all kinds, etc. Got all swolled up. 

9/8/19

Was too nice to not go outside, so I went to throw. 

LWFD x12 hit an 80' or 2 which was a surprise considering the trapbar madness a few days before 

LH x10 best of 130' same!
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: 9/09/19 at 11:18am
9/9/19

Off season officially begins today. 

Warm Up 

SSB Squats 

135x8, 185x8, 205x8, 225x12, 235x12, 245x12 woof 

Heels on Plates super close stance Squats / Banded seated Hamstring curls 

135x12, 155x12, 155x12 / 3x20 each leg 

DB Bulgarian Split Squats @ 30s / Leg Raises 

3x8 each / 3x12 

Doesn't look like much written down but I am f**king roasted. 
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: 9/11/19 at 11:45am
9/10/19

Omg my legs...they're just hunks of meat where legs used to be. 

Warm Up 

Bench Press 

135x8, 155x8, 185x8, 205x12, 205x12, 205x11 LOL dumped the last rep, triceps were too pumped 

Pull Ups / Floor Press / DB Seal Rows 

8,5,5 / 3x10 @ 155 / 3x12 @ 70s 

Banded Tricep Kickbacks / Banded Curls 

3x20each arm / 3x20 

Again, doesnt look like much but it's clear my upper body needs some volume back in its life 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/19 at 12:55pm
9/12/19

Warm Up 

Trap Bar Deads 

165x8, 215x8, 245x8, 275x12, 295x12, 315x12 after my dead-a-pa-looza last week, this wasnt bad. Working on my hinge pattern. I tend to get too forward and flexed in my upper back when I dead, so this was as much technique work as it was hypertrophy. 

Straight Leg Deads / Back Extensions 

3x12 @ 205 / 3x10 @ 45# Plate 

Nordic Curls / Standing Banded Ab Crunches / Banded Hamstring single Leg Curls 

3x8 (SO HARD) / 3x20 / 3x12 each leg

It's fairly evident to me that my hamstrings are a lot weaker/underdeveloped when compared to my quads. I will be working on to get them back in the game. 
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: 9/16/19 at 11:25am
9/14/19 

Warm Up 

Hang Clean grip High Pulls 

135x8, 135x8, 185x8, 205x8, 205x8, 205x8, 205x8 

Z Press (OHP from floor) / Pull Ups 

3x12 @ 65, 75, 85 / 3x8 

Bench Dips w/ 30# chains added / Trap Bar Shrugs 

3x10 / 3x10 @ 250# 

DB Side raises / DB Rear Delt Flys / Plate Lower Trap raises (lying on incline bench and raises arms over head with 10# plate in hands) 

3x15 @ 15s / 3x15 @ 15s / 3x10 @ 10# plate
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/16/19 at 11:31am
9/16/19

Week 2 Phase 1 (sounds cooler this way)

Warm Up 

SSB Squats 

135x8, 185x8, 205x8, 235x12, 245x12, 255x12 ugh, sucking wind 

SSB Ultra Close Stance Squats w/ heels on Plate / Banded Single Leg Hamstring Curls 

3x12 @ 165 / 3x15 each leg 

SSB Single Leg Bulgarian Split Squats / Russian Twists with 40# DB 

3x10 each leg @ 75# / 3x20 

Quads....so...pumped....
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/16/19 at 1:02pm
Do you wear Olympic lifting shoes for squats?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/16/19 at 1:28pm
Originally posted by Andy Crowley Andy Crowley wrote:

Do you wear Olympic lifting shoes for squats?

I do! And I wore them while also having my heels on the plates. Ultra quad pump
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/16/19 at 1:33pm
That's crazy business. I like it.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/18/19 at 9:04am
9/17/19

It's incredibly crazy, but my VMOs are screaming 2 days later. #gains 

Warm Up 

Bench Press 

135x8, 155x8, 185x8, 205x12, 205x12, 205x12 crushed these this time. Strength is returning. 

Wide Grip Pull Ups with 5 second decent / Floor Press / Leg Lifts 

3x5(so hard!) / 3x8 @ 185 / 3x15 

Seal Rows / DB Skull Crushers from floor / Banded Curls 

3x15 @ 70s / 3x20 @ 30s / 3x15  
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/19/19 at 12:21pm
9/19/19

Warm Up 

Trap Bar Deads 

165x8, 250x8, 275x8, 305x12, 325x12, 345x12 felt good 

Stiff Leg Deads / Back Extensions w/45# plate / Suitcase deads (using trap bar on its side) 

3x12 @ 205, 225, 225 / 3x10 @ 45# plate / 3x10 each side @ 75#, 95#, 95# 

Nordic Curls / Single Leg DB RDLs / Banded Leg Curls 

3x6 / 3x8 @ 40# DB / 3x15 each leg 

Roasted.
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: 9/23/19 at 11:09am
Went and hung out at Loon on Saturday, was a great time. Sad not throwing, haven't missed a games since I started this crazy sport in 2010. But World's is World's! I'll hopefully be back next year. Great to see everyone! 

9/23/19

Warm Up 

SSB Squats 

145x8, 195x8, 225x8, 245x12, 255x12, 265x12 omg, death. Last week of 12s THANK GOD 

SSB Ultra Close stance squats with heels on a plate / Sumo Deads 

3x12 @ 185, 195, 195 / 3x8 @ 165, 185, 205 

SSB Bulgarian Split squats / Dead bugs 

2x10 each leg @ 75 / 3x40 

Absolutely pumped beyond belief. Could barely go up the stairs. YES
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: 9/23/19 at 8:35pm
You're going to need some new pants for your quad gains. And also your balls. 12 is so many.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/24/19 at 6:50am
Haha fingers crossed! Moving to 4x9 for 3 weeks after this one, so same number of reps but less death by sucking wind. 

AND THEN I'll work on getting stronger haha. 

But yes. 12 is insane and I never wish this pain on anyone else.
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: 10/01/19 at 7:01am
9/28-9/29 

Well, on Tuesday of last week I received communication that I had been invited to Celtic Classic to fill in for someone who had dropped out. I was over the moon!! I stopped lifted and did a few days of throwing to knock off the rust. It went...fine. But I didn't really care, just was happy to come out and throw! 

PROS: Chuck Kasson, Nathan Burchett, Kevin Becker, Gary Randolph, Colin Dunbar, Jeff Kaste, Damien Fisher, Wes Kiser, Kyle Lillie 

Heavy Hammer- 98'8
23# Braemar- 37'9 
HWFD- 41'8 
Sheaf- 28' 
Caber- 1:45 
Light Hammer- 118'+
17# Ostone- 48' 
LWFD- 80'7 
WOB- 15' 

Overall: 7th

Couldn't be happier with how it all turned out. Hammers were poop. I had the last spot for HH and the ground was a nightmare, nearly un-dig-in-able. But Whatever. My last throw was great...but I hit the ground and it pooped out at 97. Stones were fine, for not throwing for a month previous I'm pleased. Weights saved the day! Sheaf also did! I got 4th on no misses until 31'! Wob was wob and caber sucked. I turned it, but sadly it was a shoot out stick. Everyone turned it and my 1:45 was only good for 9th. But I did turn the challenge caber and got 3rd there! 

Overall, just thrilled to go to Celtic again. Really thought I had no chance at it, so I made the most of the weekend. Had to drive home Sunday after we threw and then went to work Monday morning so I am exhausted. GOing to get back in the gym later today and hopefully get the ball rolling once again. 
Jeff Kaste



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10/1/19

AGainst Rob Young's better judgement, I lifted on Tuesday. I am sore. 

Warm Up 

SSB Squats 

135x5, 185x5, 225x5, 245x9, 255x9, 265x9, 275x9 not awful 

SSB ULtra close stance heels on a plate squats 

205x8, 205x8, 205x8 

Sumo Deads (Stewart don't hate me, just doing them because I'm awful at them!)

135x8, 225x8, 225x8, 225x8 
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10/3/19

Warm Up 

Bench Press

135x5, 185x5, 185x5, 215x9, 225x9, 235x9, 245x9 last set was rough, pumped up hard 

Regular Grip Pull Ups / Seated DB Press 

8, 8, 8 / 3x10 @ 40s my shoulders are weak 

BB Seal Rows with 60# chains / Bench dips with 30# chains 

3x10 @ 165+ chains / 3x12 @ BW + chains 

All I had time for
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/07/19 at 11:27am
10/5/19

Warm Up 

Hang Cleans with no foot movement 

135x5, 135x5, 185x5, 205x5, 215x5, 225x5, 225x5 surprisingly easy 

Hex Bar Deads 

165x5, 250x5, 250x5, 325x9, 345x9, 365x9, 385x9 easy 

Wide Grip RDLs / Back Extensions w/ 40# DB 

3x10 @ 225, 235, 245 / 3x10 

A bunch of Shrugs @ 135 

80 reps or so
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: 10/07/19 at 11:30am
10/7/19

Warm Up 

SSB Squats 

155x5, 205x5, 235x5, 255x9, 265x9, 275x9, 285x9 noice, better than last week 

Ultra close stance heels on a plate SSB Squats / Ab Roller 

3x8 @ 205, 215, 225 / 3x10 woof

Sumo Deads (forgive me Stew-God!) / Hamstring curls using carpet samples to slide feet 

3x8 @ 225, 255, 275 / 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: 10/09/19 at 7:37am
10/8/19

Warm Up 

Bench Press 

135x5, 185x5, 205x5, 225x9, 235x9, 245x9, 245x9 (did 7, racked it, 15 seconds later did last 2) man my endurance is shit. One more week of 9s to try and bring it up. I'll be lowering the reps soon but I'll be adding in finisher sets with high reps to get that endurance back. 

Neutral grip pull ups / Dynamic Push Ups (push up jump to a 2" plate)

3x8 / 3x10 *1 jump push up + 1 push up on the plate then back down

BB Seal Rows / Weighted bench Dips / Suitcase deads (more like an oblique side bend) 

*add 60# of chains 165x10, 165x10, 165x10 *remove chains 165x10, 135x10 / 3x15 @ feet up and 45# plate on lap 1x10 @ no plate / 3x10 each side @ 95# 

Tricep/lat finisher 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/10/19 at 11:28am
10/10/19

Warm Up 

Hex Bar Deads 

165x5, 165x5, 250x5, 305x5, 345x9, 365x9, 385x9, 405x9 these are feeling easier and easier 

Deficit RDLs / Back Extensions 

245x8, 255x8, 265x8, 275x8 / 3x10 @ 45# DB 

Banded Hamstring curls / Hamstring floor sliders 

3x20 / 3x10 omg roasted

*for the hammy curls, i set the band up so it spanned my rack and I pinned it in. Made the tension much higher and I got a solid burn out of it. Loved it. 
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: 10/11/19 at 12:17am
Love that hexy sex bar action!
Luke Crowley
Everything. All the time.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/11/19 at 7:33am
Thanks pal! Some people are hating on it *cough*URQBUTT*cough*

But he never reads this so I can call him a ninny! 
Jeff Kaste



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