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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: 5/16/22 at 12:04pm
5/16/22

Early Sunday morning I woke up in the night with my shoulder dislocated. Hasn't happened since 2005 in my sleep and hasn't been dislocated at all since 2013 so it was a bit of a shock. I guess in my sleep I had my arm above my head and it just popped out or something, I have no idea. Got it back in pretty quickly and went back to bed. Woke up a bit sore, and now on Monday it's still sore but ROM is 100% and it feels stable. Gonna play it safe with Fair Hill this weekend and just do some recovery stuff for upper body. Did get some lower body stuff going and it all felt totally normal and pain free. 

Warm Up 

Hang Cleans 

135x5, 135x3, 135x3, 185x3, 185x3, 225x2, 225x2, 225x2 felt very strong and poppy. 

Hex Bar Deads (3 sec eccentric) 

165x5, 165x5, 165x5, 255x3, 255x3, 255x3, 345x3, 385x3, 405x3, 405x3, 405x3 very easy

Planks 

3x40 secs each

Rotator Cuff work

Kept it light, slow eccentrics, and only 2 sets of 10 each thing with a light band. No pain except some pinching in the anterior shoulder/pec area (which is where it's most sore). 

Gonna do some test throws wednesday and then we get after it this weekend (or we don't all things depending!)
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: 5/19/22 at 2:08pm
5/18/22

Had some work to do at the new house and I ended up having some time to throw, in my back yard, of my house. It was awesome! 

Warm Up 

OStone 16#
Stands x4 best of 43'
Glides x3 best of 46' 

HWFD x5 best of 41'

LWFD x4 best of 78'

Heavy Hammer x3 best of 100'

Did it games style so not many warm ups or throws. Also, my shoulder held up totally fine. Still a little sore but gonna be alright. 
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: 5/19/22 at 2:10pm
5/19/22

Just a shake out session to keep everything firing. 

Warm Up 

Box Squats 

135x5, 135x5, *add 100# chains 135x3, 225x3, 225x3, 225x3, 225x3 nice and fast

Ghettobell Swings / DB Shoulder 3 way raises 

4x12 @ 100# w/ band around waist / 15# DBs side, half front, front raises 3x5. 

Tricep banded work / Banded Curls / Calf Raises

3x15 / 3x15 / 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: 5/23/22 at 1:59pm
5/21/22

Fair Hill Colonial Highland Gathering, Fair Hill, Maryland 

PROS: Beau Fay, John Collins, Mike Zolkiewicz, Nathan Burchett, Jeff Kaste, Sam Grammer, Dave Barron, Rob Meulenberg 

22# Hammer- 102' 2nd 
16# OStone- 48'10 2nd 
HWFD- 37'11 2nd *PUKE*
LWFD- 75'5 3rd 
Caber- 85 degrees 3rd
Sheaf (16# lol) 30' maxed out standards tied first 
WOB- 15' tied 3rd 

Overall: 2nd. 

Not my best showing but all things considered, I'm pretty ok with it. Was 85 degrees all day but not the first time I've thrown in such weather. Furious about my HWFD and a little about LWFD. Just didn't do anything I usually do right. Sh*t happens so I wont cry about it, but just disappointing. 

Sheaf was funny. No one brought a 20, so we threw someones 16. And then, the standards were put up incorrectly so they only went to 30'. It was fun to throw the 16 again, so light! 

I was definitely in my head about my shoulder but it was absolutely fine. I just need to build a bridge and get over it. Next weekend is Alma. A good games to have a fun time and see what happens. 

Had a great time and it was awesome to throw with Rob and Dave Barron before they retire. Zolk keeps saying he'll retire but I'll believe it when I see it! 

Love me some Fair Hill!
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: 5/23/22 at 2:01pm
5/23/22

Warm Up 

Power Clean 

135x3, 135x2, 185x2, 185x2, 225x2, 245x1, 255x1, 265x1 not bad

Squats 

135x5 *add 100# chains 135x5, 225x3, 225x3, 275x2, 295x2, 315x2 felt heavy on my back but moved well. Just wanted to move a little weight but not burn myself out. 

Bench Press / Trap Bar Dead jumps / Banded pull a parts

135x5, 135x5, 185x3, 185x3, 225x3, 255x3, 255x3, 255x3 / 145x3, 145x3, 145x5, 145x5, 145x5 / 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: 5/26/22 at 7:23pm
5/25/22

Found 30 minutes to sneak out back and get some WFD training in to fix some shit

HWFD x7 best of 41'

LWFD x6 best of 79' 

Figured out a few timing and rhythm issues and will hopefully be redeeming myself this weekend. 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: 6/02/22 at 5:29pm
5/28/22

Alma Highland Games, Alma, MI

PROS: Adam Sizemore, Kendall Thomas, Sean Urquhart, Jeff Kaste, Zach Riley, Luke Crowley, John Pilling, Jeremy Gillingham

20# OStone- 39'1 
HWFD- 41'5 
LWFD- 74'8
HH- 102' 
WOB- 15' 
Caber- 2:45 
25# Sheaf- 23' 

Overall: 2nd. 

Not much to say, got my HWFD figured out but I fouled 4/6 of my WFD throws so I gotta refine that or I'm screwed. Hammer was a let down, I just never hit a big delivery and that ground was perfect for a good throw. Oh well. Caber was the highlight, a big stick and only 3 guys turned it so that was nice. This games is more of a boys weekend hang with my buddies and I was so glad to see some good friends. 

No games again until August. Had some lined up but life got in the way. The 2nd half of the season will have 5 big games so it gives me a bit of time to move into my new house, refine my throws, and find a training rhythm again. 
Jeff Kaste



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5/30/22

Some light training since I wouldn't be able to do anything again until Thursday 

Warm Up 

ME Lower Hex Bar Deads 

165x5, *add 100# chains 165x5, 255x3, 255x3, 345x2, 395x2, 425x2 felt pretty good. *remove chains 345x5, 345x5, 345x5 

DE Incline Bench 

135x5, 135x5, 165x2, 165x2, 165x2, 165x2, 165x2, 165x2, 165x2, 165x2 felt fast. 

Ghettobell swings 

3x10 @ 100# + band around hips 

That was all she wrote. 
Jeff Kaste



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6/2/22

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 225x2, 245x2, 255x2, 275x2 felt good 

DE Lower Squats against mini bands / Landmine rows 

135x5, 135x5, 135x5, 205x2, 205x2, 205x2, 205x2, 205x2, 205x2, 205x2, 205x2 felt speedy / 3x10 @ 135#

ME Upper Bench Press / Close stance Goblet squats with heels elevated

135x5, 135x5, 185x3, 185x3 *around here my AC joint on my right shoulder started to hurt a bit so I tested it out 225x3, still hurt, threw on sling shot 225x3, 275x3, 275x3 and that's all I managed. I'll get it straightened out. / 3x15 40# DB


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/06/22 at 12:35pm
6/6/22

Had a busy weekend of moving stuff into my new house, mowing my lawn after getting my mower started from 4 years of not being started, and found out I had/have Covid! Good times. I feel totally fine now, but maybe for 2 days last week I felt a bit run down and tired. That was about it. My wife got it and she took it a bit harder. So I have been on Uber Dad duty all weekend and unable to the throw/lift until today. Either way, everyone is doing well now and we're just moving on from our fun jaunt with COVID.

Warm Up 

Hang Snatch 

115x5, 115x5, 135x2, 165x2, 165x2, 175x2 felt ok

ME Lower Front Squat Reverse SSB Bar 

135x5, 135x3, 225x3, 225x3, 275x2, 295x2, 315x2 felt really easy. 

SSB Split Squats 

135x5each, 135x5each, 135x5each 

Incline Bench (no DE or ME just figuring out what hurts my AC joint) 

135x5, 135x5, 135x5, 185x3, 185x3, 205x3, 215x3, 225x3, 235x3 felt great! I'll just stick to incline for now. 135x20 

Pull Ups / Ab Wheel / DB Skull Crushers 

3x5 / 3x10 / 3x10 @ 40s
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: 6/07/22 at 6:44am
I hope y'all fully recover Jeff.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/07/22 at 11:28am
Thanks, Tom! Everyone is totally fine now. I've been fine for 5 days or so. Liam never got sick, and my wife is just today feeling 100% again. So just gotta avoid giving it to anyone now. But thank you very much for your kind thoughts!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/13/22 at 12:36pm
6/9/22

Warm Up

Hang Cleans 

135x5, 135x5, 185x3, 185x3, 225x5, 225x5, 225x5 felt good

DE Lower Hex Bar Deads low handles against thick band 

165x5, 165x5, 165x5, 235x2, 235x2, 235x2, 235x2, 235x2, 235x2, 235x2, 235x2 

ME Upper Incline Bench 

135x5, 135x5, 135x5, 185x3, 185x3, 225x1, 235x1, 245x1, 255x1, 135x20 def had more in the tank but just shut it down there as it moved well. 

Pull Ups / DB Skull Crushers / Leg Lifts 

3x8 / 3x12 @ 40s / 3x10
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6/12/22

First time throwing in over 2 weeks. Just been madness here with the move, covid, and other things. Didnt get out until almost 8pm so I squeezed it all in. 

Warm Up with pud 

HWFD 
1-turns x6 best of 35' 
Fulls x6 best of 39' just felt disconnected 

LWFD x6 best of 75' see above

Light Hammer x4 best of 123' but I just felt awful, like I was going to fall over on every delivery. Had to shut it down early before I got too frustrated. 

Overall a frustrating practice but I'll be practicing a lot soon, once we're fully at the new house later this week. Just gotta shake it off. 
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6/13/22

Warm up 

Hang Snatch 

95x3, 95x3, 125x3, 125x3, 155x2, 155x2, 155x2, 155x2, 155x2

ME Lower Hex Bar Deads 

165x5, 165x5, 165x5, 255x3, 255x3, 345x2, 395x2, 435x2, 505x0 probably foolish to go for it but whatevs 365x5, 365x5, 365x5 

DE Upper Incline Bench / Single Leg Bulgarian Split Squat Jumps and Drop Jumps 

135x5, 135x5, 135x5, 165x2, 165x2, 165x2, 165x2, 165x2, 165x2, 165x2, 165x2 / 3x5each leg then 3 drop jumps

Seated banded Rows / Russian Twists w/45# plate

3x20 / 3x20
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/21/22 at 9:04am
6/15/22

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 225x3, 245x1, 255x1, 265x1, 275x1, 285x1 probably wouldnt have caught 285 but it felt pretty good. 

DE Lower Front Squats (reverse SSB) 

135x5, 135x5, 135x5, 185x3, 185x3, 185x3, 185x3, 185x3 185x3, 185x3, 185x3 felt really solid 

Landmine Standing Press / Pendlay Rows 

3x10each @ 45# / 4x5 @ 225 felt good to do these again

Some core stuff
Jeff Kaste



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6/19/22

Was just moving for the last 3-4 days. I don't feel physically too beat up but mentally I am drained. Doesnt help my son isnt sleeping well. Either way we're all moved in and my gym is set up so I got my first garage gym lift in. 

Warm Up 

Hang Snatch 

95x5, 95x3, 115x3, 115x3, 135x2, 155x2, 185x2, 185x2 had to give up a few 10s, 5s, and 15s to my father in law for weight plates so I'll be making some JUMPS in lifts ahah

ME Lower Back Squat 

135x5, 135x5, 135x5, 225x3, 225x3, 275x3, 315x2, 335x2, 365x4 happy here! Could have done a 5th but didnt want to grind. 305x5, 305x5, 305x5. 

DE Upper Incline Bench close grip against medium bands / Ghettobell swings 

135x5, 135x5, 135x5 *add bands 155x2, 155x2, 155x2, 155x2, 155x2, 155x2, 155x2, 155x2 / 4x10 @ 115#

Pull Ups / Leg Lifts 

3x6 (3 wide, 3 neutral grip) / 3x12

Felt great
Jeff Kaste



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6/20/22 

Finally got out into the backyard to throw...at 7:50pm haha. Damn mosquitos were insane. 

16# Ostone 
Fronts x6 best of 40' 
Stands x8 best of 42' 
Glides x7 best of 45' 

Just no pop but that's ok. After the last 5 days im shocked I hit 40. I'll get back there. More throws today since I can pop out whenever I want! 
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: 6/24/22 at 10:08am
6/22/22

Did 30 minutes of Light Hammer during work. 

McKim Winds x5

Slow and smooth throws x3

Real throws x8 best of 121' just still fatigued/no rhythm. 

It's all good. About a month until the Claw. 
Jeff Kaste



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6/24/22

Warm Up 

Hang Cleans 

135x5, 135x5, 185x3, 185x3, 225x3, 225x3, 245x3, 275x3, then high pulls 295x3 why not. 

DE Lower Deficit deads against heavy band / Jumps with a quick rebound onto 20" retaining wall

135x5, 135x5, 225x3, *add band 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3 / 4x5

ME Upper Close Grip Bench (feels much better than normal grip on shoulder) / Step Ups onto 20" retaining wall

135x5, 135x5, 135x5, 185x5, 185x3, 225x3, 245x3, 275x3, 295x2 (didnt want to grind a 3rd) 225x5, 225x5, 225x5 / 4xx5each @ 35# per hand

Banded Pull Downs / WOB throws 

3x10 @ heavy band / 5x lefty throws 8x righty throws. Felt good!
Jeff Kaste



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6/25/22

Warm up was 2 hours of weed whacking and mowing. Good times.

WFD

HWFD 
1-turns x5 best of 35' a bit lack luster here, but was working on a new cue to keep arm long to the right vs dropping it
Fulls x5 best of 40' final 3 were all 40'. Perfect

LWFD x7 best of 79' finally getting back to where I was. Def need more reps. 
Jeff Kaste



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6/27/22

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 205x3, 205x3, 205x3, 205x3, 205x3 worked on reaction of lowering weight and then cleaning it back up quick. 

ME Lower Hex Bar Deads +Chains 

165x5, 165x5, 165x5, 255x5, 255x3, 345x3, *Add 100# chains 345x2, 395x1, 415x4 probably could have squeezed out 1 more but why? *lower chains to 60# 345x5, 345x5, 345x5 

DE Upper Incline Bench close grip against blue bands 

65x20, 65x20, 135x5, 135x5, 155x2x10 sets against the band felt great! 

Trap Bar Suitcase carry / Neutral Grip Pull Ups 

3x3 rounds of 25 seconds each hand. Bar is 75# / 3x8 
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 hours 34 minutes ago at 3:26pm
6/28/22

Throwsss

22# Braemar 
Fronts x6 best of 34' 
No-Reverse x8 best of 37' just no pop. 

16# Ostone
Stands x5 best of 40' LOL
Glides x6 best of 45' it all felt awful. So awful. 

LWFD x10 best of 78' just doing some reinforcement of cues from the other day. 
Jeff Kaste



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