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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: 4/10/21 at 8:07pm
Thanks buddy. Trying to schedule an appointment for this week to get it looked at. Things are feeling better, but I gotta stay sane somehow! And believe me, there was plenty of wallowing. 

4/9/21

20 Minutes on the bike 

TKEs / Hamstring Bridge / Hip Circle Lateral Steps 

3x15 each leg / 2 x 5 with a 10 second hold on each rep / 3x10 each side 

15 Swings on my "ghettobell" / 1 minute medium resistance Bike (no rest between sets) 

5 total rounds, swings @ 90# 

15 minutes on the bike to finish. 

Will keep trying to strengthen my leg muscles around the knee while keeping swelling down. Getting a lot of tenderness in the calf which, once massaged, helps the knee joint a lot. 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/21 at 7:03am
I hope it's not another tear, Jeff.  Let us know what you find out.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/21 at 12:15pm
Thanks, Tom. Appointment is on Thursday and I'm sure he'll order another MRI (yuck) but fingers crossed for nothing too serious as another surgery will absolutely not be an option any time soon with a new baby a mere few weeks away. 

4/11/21

Warm Up 

Incline Bench Press 

135x5, 135x5, 185x5, 185x5, 205x3, 225x3, 225x5, 225x5, 225x5, 225x5, 165x12, 165x12 all the volumes 

Wide Grip Pull Ups / Ab Wheel 

8, 8, 8 / 10, 10, 12 

Single Arm Seated DB OHP / Prone incline DB Rear Delt Flys / Upright Rows

3x10 each arm @ 40 / 3x20 @ 30s / 3x10 @ 50#

3x25 DB curls @ 30s 
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: 4/12/21 at 12:21pm
4/12/21

Warm up on Bike 15 minutes 

TKEs / Prone Single hamstring banded curls 

3x15 each / 3x12 each (light tension) 

DB Goblet Squats to bench 

4x10 @ 45# DB 

T-Bar contraption (The Ghettobell) Ukranian Deadlifts @ 18" / Russian Twists 

50x10, 100x10, 120x10, 140x10, 170x10, 170x10 just trying to do a small ROM training movement. Was nearly no pain, some minor discomfort. / 6x30 reps @ 45# plate

Side Bridge leg lifts / Kneeling Banded Crunch

3x3 reps each side w/ 10 second hole at top / 3x20 
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: 4/15/21 at 11:43am
4/14/21

Warm Up 

Double DB 3 second eccentric RDL to Muscle Snatch 

30sx8, 45sx5, 45sx5, 45sx5, 45sx5 I liked these 

Bench Press against medium blue band / T-bar Rows against medium blue band (all reps done with a 2 second eccentric) 

135x5, 135x5, 185x5, 205x3, 205x3, 205x3, 205x3, 205x3, 205x3, 205x3, 205x3 / 45x10, 45x10, 90x5, 90x5, 90x5, 90x5, 90x5, 90x5, 90x5, 90x5 nice variation 

Seated DB 2-handed Tricep Extensions / Wide Grip Banded Pull Downs 

4x20 @ 45# / 4x20 

BB Spider Curls / DB Curls 

5x15 @ 65# / 3x20 @ 30s 
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: 4/15/21 at 11:45am
4/15/21

Saw my Ortho today. He didnt find any glaring evidence that my knee was a meniscus tear but he said based on the way I say it feels, it likely is. MRI ordered and we'll know more soon. 

Had 30 minutes to train 

Ghettobell Swings / Back Squat to 22" Box 

20, 20, 20, 20, 20 @ 100# / 3x10 @ 185 the swings crushed my life. Loved them. The squats didn't really hurt but some reps I felt a stabby pain behind the outter part of my knee. Like my goddamn meniscus was sliding around. Good stuff. Probably wont do these again for a few weeks and stick to movements that dont hurt. 

TKEs

3x20 each leg with a slow eccentric 

And that was it. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 4/17/21 at 6:26am
I’m no doctor but speaking from a guy with two total knee replacements after a half dozen meniscus repairs........if it walks like a duck and quacks like a duck...............good luck, I hope we’re all wrong.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/19/21 at 6:20am
Thanks Satch. This one is definitely more painful to try and do any kind of training on. Walking, sitting, stairs, no problem at all. But squatting or pulling from a bent knee( beyond a certain ROM) is a stabby hurty pain behind the knee. Sounds like a meniscus tear to me (Of course, I'm not an MRI or a doctor....unless...). Hoping there is a conservative treatment to get me through the next few months before I can schedule a surgery. 

Warm Up 

Incline Bench Press 

135x5, 135x5, 185x3, 215x3, 235x3, 245x2, 255x1, 235x3, 255x2, 265x1, 245x3, 265x2, 275x1, *add 5 second pause just above the chest 185x5, 185x5, 185x5 so hard. Incline bench feeling strong! 

Seal Rows 

135x8, 185x5, *add brief pause at top then 3 second eccentric 215x5, 215x5, 215x5, 215x5 

Single Arm DB Oblique Sling rows / Single Leg Supported Single arm DB oblique sling bench press 

3x8 each arm @ 70# / 3x8 each arm/leg @ 70# so feckin hard

Seated DB Triceps Extension / Seated DB Curls 

3x15 @ 45, 55, 55 / 3x10 each w/ 2 second eccentric 
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: 4/19/21 at 2:28pm
4/19/21

Was going to mope and be sad but decided to train lower body in any way I can instead. It's what Andy would want!

Warm Up (15 min on bike)

Split Squats 1/2 ROM (3 second eccentric, 1 second hold) / 7" Eccentric Step Downs 

5x5 @ 30# DBs each / 4x5 @ BW each finding out more and more about this injury. Squatting, deadlifting, anything where my legs are next to each other hurts really bad with a knee bend. But, single leg work, somehow, takes pressure off the owwie spot and if I stop before going "too deep". It's lame but it's better than nothing. 

Slow Eccentric BB RDLs + shrug at top / Ghettobell swings 

185x8, 185x8, 185x8, 185x8 / 4x10 @ 100# RDLs cause no pain due to the fixed knee. Another thing I can do, which is nice. 

TKEs / Seated Russian Twists / More Ghettobell Swings 

3x15 each / 3x30 @ 45# plate / 3x10 @ 100# 

10 minutes bike cool down
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: 4/19/21 at 6:09pm
You're right. That is what I want YOU to do. Me, on the other hand, I'd be straight mopin', dog.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/22/21 at 1:34pm
Training anything and everything else helps to prevent the moping. For now. 

4/22/21

Warm Up 

Bench Press 

135x8, 135x5, 185x5, 185x5, 225x5, 255x8, 255x8, 255x8 *move to shoulders on bench and bridging with hips/feet 135x10, 185x10, 185x10, 185x10 (all don with a slow eccentric and short pause) I liked these! Just something different. 

BB Bent Over Rows (starting from the hang) / Ab Wheel 

135x8, 185x8, 225x5, 245x5, 265x5, 275x5, 185x12, 135x15 / 4x12 

DB Skull Crushers / BB Curls 

4x20 @ 30s / (done 5 wide, 5 narrow grip) 4x10 @ 65, 75, 85, 95 then all wide grip 4x10 @ 95, 85, 75, 65 

THE PUMP!


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: 4/25/21 at 5:11pm
Doctor said I did a number on my meniscus, as expected. This one has a flap that keeps squishing out when I load that leg with more than just BW, so it's problematic for training. I will be doing everything I can to mitigate making things worse while also maintaining strength/size. I could get a surgery next week but with the wife at 38 weeks pregnant, it's selfish and unwise. I'll be waiting until we have a handle on a schedule with our wee behbeh before I go under the knife, but I will be getting it this summer. Anyway, here is 2 days of training

4/23/21

Warm Up 

Good Mornings (was able to do these with mostly no pain/discomfort) / Side Plank Leg Lift and Hold 

95x5, 135x5, 135x5, 155x5, 155x5 / 3x3 each leg @ 10seconds hold per rep 

Tried a few squat/lunge variations. Some hurt, some didn't. More experimenting needed mostly with A TIGHT knee wrap on. Could be helpful. 

Stiff Leg RDLs / TKEs w/ slow eccentric 

4x5 @ 225 w/ 2 second eccentric / 4x15 each leg 

Ghettobell Swings / Random Core work 

5x20 @ 100# / about 100 reps 

Cool down bike ride @ 10 minutes 
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: 4/25/21 at 5:17pm
4/25/21

Built a dragging sled over the weekend to see if I could do weighted drags as a means to stay kinda strongish. Im pretty proud of how it turned out! 

Sled Drags ~ 75-90 feet at an incline 

Backwards x 3 rounds @ 90# added (some discomfort) 
Forwards x 3 rounds @ 90# added (zero discomfort) success! 

Seated OHP w/ 2 second eccentric and brief isometric hold 

95x5, 95x5, 115x5, 115x5, 135x5, 135x5, *no holds or eccentric 65x20, 65x20 still weak at overhead. Good. 

Single Arm Landmine Row w/ slow eccentric / Banded Pull A parts 

5x5 each arm @ 45# + 60# of chains / 4x15 

Anterior Oblique Sling Single Arm DB Bench Deadbug plank / Bent Over Seated Single arm DB Row 

3x15 each arm @ 45# DB (SO HARD) / 3x15 each arm @ 45# DB

DB Rear Delt Flys / Seated DB Curls 

3x20 @ 30s / 3x12 @ 45s 

Moar Curls 

5x12 each arm @ 30#
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/26/21 at 12:36pm
I hate sled stuff with a passion, but it does work.  Good on ya.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/26/21 at 4:16pm
I like it because it's like cardio, but you're building (or in my case maintaining) strength. And since it's zero pain, it's a plus!

4/26/21

Warm Up 

Snatch Grip RDLs w/ slow eccentric 

135x5, 185x5, 225x5, 255x5, 275x5, 285x5, 295x5 

Trap Bar on 9" blocks Pulls + Shrug / Banded Leg extensions 

165x8, 250x8, 250x8, 250x8 / 3x20 each leg 

Ghettobell swings against a band / Palof Press standing 

3x15 @ 100# + band / 3x10 each side 

Sled Drags going forward only 

6x 100' up a hill @ 90# added felt great and kinda hard
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: 4/29/21 at 12:04pm
4/29/21

Warm Up 

High Pulls (testing things out) 

135x8, 135x8, 165x8, 165x8 no pain, but didn't really drive too hard with legs 

Bench Press

135x8,135x5, 185x5, 185x3, 225x3, 225x3, 255x3, 275x2, 295x1, 265x3, 285x2, 305x1, 275x3, 295x2, 315x1 felt good. 225x12, 225x12, 225x12 felt pumpy 

Neutral Grip Pull Ups + 30# chains / Suitcase BB hold + DB OH press with other hand 

5, *add chains, 5, 5, 5, 5 / 4x10 DB reps + holding 95# on BB each side 

Single Arm Band Row / DB Tricep OH Extension / DB Side to Side swing thing / BB Curls 

3x15 each / 3x15 @ 45# DB / 3x10 each side @ 30# DB / 5x10 @ 95# 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/03/21 at 12:03pm
4/30/21

Warm Up 

Trap Bar Deads from 4" blocks. This was the lowest i've gone since the new knee injury but it felt ok overall! 

165x8, 165x5, 250x5, 250x5, 305x5, 305x5 felt myself compensating onto the right leg more by the end so I called it. 

Cant remember the details of the rest of what I did. I know I included some ghetto bell swings and also some sled drags. It was good. Moving on. 
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: 5/03/21 at 12:07pm
5/2/21

Warm Up 

High Pulls 

135x8, 135x8, 185x5, 185x5, 205x5, 205x5 felt ok, sometimes it hurts if I lose form but mostly feels perfectly normal. 

Incline Bench 

135x5, 135x5, 185x3, 185x3, 205x3, 225x3, 225x3, 225x3, 225x3 my biceps tendon is getting tendahhhh during pressing lately. Blegh. 

T-Bar Rows / Wide grip Banded pull downs / Banded pull a parts 

4x5 w/ 3 second eccentric @ 135, 180, 180, 180 / 4x15 / 4x20 

DB Overhead Extensions for triceptuals / Rear Delt Flys / DB Spider Curls 

4x15 @ 45# / 4x20 @ 30s/40s / 4x15 @ 40s 
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: 5/03/21 at 12:16pm
5/3/21

Last day of training for a while, my wife is being induced tomorrow so I'll be full on dad mode for a while. 

Warm Up 

Actually said FFFF it and squatted. Granted it was about a half squat to some chains I set up as a guide, but it was good. Wrapped my bad leg with a knee wrap every set and that helped. Didn't eliminate all discomfort but a lot of it. 

135x8, 135x8, 185x8, 185x8, 225x8, 225x8, 225x8 not bad at all. 

Walking Lunges up my driveway (uphill) 

+30# chains 2x8 each leg, +60# chains 5x8 each leg this upset the knee a bit more. Oh well

Side Plank Leg Lift and hold / Ab Wheel / Prone Single Leg Hamstring Curls with band 

2x5 each side @ 10 second holds each rep / 2x10 / 2x20 each leg 

Ran out of time and FFFFs
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/03/21 at 3:22pm
Good luck and early congratulations!

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/03/21 at 4:31pm
Thanks buddy! 

I'm only mildly terrified but mostly excited!
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: 5/03/21 at 5:49pm
Woohoo! Congrats in advance. Prepare to reap the dad strength gainz!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 5/04/21 at 6:47am
Congratulations, take it from a father of 6, life will never be the same!  
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