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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: 11/03/10 at 12:25pm
11/3/10

Plate Twists 3x10 @ 45#

Bench press

4x6 @ 225, 245, 265, 285

Wide Grip Pull Downs

4x10 @ 150, 170, 190, 200

Push Ups/Curls

25/10 @ 75, 25/10 @ 75, 20/10 @ 75, 10/10 @ 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: 11/05/10 at 4:55pm
11/5/10

Hang Cleans

5,3,2,2,2 @ 135, 185, 225, 225, 225 (30 second breaks)

Dead Lifts

4x6 @ 275, 305, 335, 365

Core

Leg lifts/crunch (15/25, 15/25)=1x2
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: 11/08/10 at 12:56pm
11/8/10

Hang Clean

5 @ 135, 3 @ 185, 5x2 @ 225 (30 second rest)

Front Squat

6 @ 135, 6x4 @ 225, 245, 265, 285 (only got 5, !@#$%)

DB RDL

4X6 @ 105's

Core

Russian twist x 50 @ 45#

100 crunches/oblique raises 3x 25

...dead
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: 11/11/10 at 11:45am
11/11/10

Core

125 set 25x (crunches, oblique crunch, toe touches, and sit ups)

Bench Press

4x6 @ 225, 255, 275, 305

DB Bent over Rows

4x6 @ 85, 95, 105, 115

Chest Flys

3x8 @ 150

Push Ups/DB Hammer Curls @ 50's

25/10, 25/10, 20/10, 15/10, 15/10

needless to say im dead
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: 11/12/10 at 10:33am
11/12/10

Hang Cleans

1x5 @ 135, 2x3 @ 185, 225, 1x1 @ 245, 1x1 @ 275 (miss...twice)

Dead Lifts

5x6 @ 225, 315, 345, 375, 405 (got 4)

RDL

1x20 @ 135

100  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: 11/15/10 at 12:57pm
11/15/10

Hang Cleans

1x5 @ 135, 1x5 @ 185 4x2 @ 245 w/ 30 second rest between sets

Front Squat

2x5 @ 135, 4x3 @ 245, 275, 295, 315 (only got 1...balls!)

Plate Twist

3x30 @ 45 # plate

Leg Extensions/Leg Curls

3x10 (each)

tried pushing myself today and failed at front squats. I think the strength is there, just haven't gone that heavy in a very long time. Just need the confidence.
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: 11/17/10 at 1:16pm
11/17/10

Bench Press

4x3 @ 245, 275, 315, 335

Bent Over Rows

4x6 @ 100s, 105s, 115s, 120s

Iso Lat Low Row (I saw it and figured why not)

4x6 @ 90 on each arm

Push ups/Barbell Curls

25/10 @ 75, 25/10 @ 95, 20/10 @ 105, 15/10 @ 105, 15/10 @ 105

absolutely drained
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: 11/21/10 at 7:22am
11/19/10

Hang Cleans (deep catch)

5,3,1,1,1 @ 135, 195, 235, 255, 275

Dead Lift

4x3 @ 345,  385, 415, 435

RDL

1x20 @ 135
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: 11/22/10 at 12:21pm
11/22/10

Hang Cleans

5,3,2,2,2,2,2 (30 second breaks between sets of 2) @ 155, 205, 255x5

Front Squats

4x3 @ 245, 275, 295, 315 (again, only got 1. Really gettin pissed at this and I don't know why its not there)

Leg Extension/Leg Curls

3x10 @ 190/170, 230/170, 290/190

Plate Twists

3x30 @ 45# plate

got my new grip dealy today. Finally, something to do while I grade papers!
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: 11/24/10 at 8:45am
11/24/10

Bench Press

4x3 @ 245, 295, 315, 335 then did 1x17 @ 225

DB Bent over Rows

4x6 @ 110s, 115s, 120s, 125s

Chest Flys

3x10 @ 140, 175, 190

Wide Grip Pull Downs

3x10 @ 160, 180, 200

Standing Skulls Crushers/DB Hammer Curls

4x10 @ 75/30's, 75/35s, 75/40s, 100/40's

Cant work out later cause of the Holiday so I whooped myself today
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: 11/29/10 at 1:29pm
11/29/10

Racks were full all night so I had to improvise out on the floor

Power Cleans

5,5,3,3,1,1 @ 135, 185, 225, 255, 275, 295 (Missed the first then barely got under the second, great pull, just need to drop under a little more)

Leg Extension

3x10 @ 250

Leg press

3x15 @ 405, 495, 585

Push Press

7,5,3,1,1 @ 95, 135, 165, 185, 205

Core

Russian Twists with 45#x50/Plate Toe Touchesx30/Plate sit upsx10 x2
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: 12/01/10 at 12:24pm
12/1/10

Squat (trying out the hammy)

5x5 @ 135, 185, 225, 275, 315

Bench Press

4x6 @ 225, 275, 295, 315

Bent Over Barbell Row

4x8 @ 135, 155, 185, 205

Triceps Pull-Down/Wide Grip Pull Downs

3x10 @ 140/3x10 @ 150, 160, 170

Skull Crushers/Curl Bar Curls

3x10 @ 75/75, 75/95, 75/115

totally exhuasted
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: 12/04/10 at 2:14am
12/3/10

Started running a half mile with some full strides to warm up

Hang Clean with deep catch

135x5, 185x3, 225x3, 255x3, 275x1, 295x1(PR)

Dead Lifts

6x6 @ 135,225,315,365,385,405(only got 4, but still getting better than it used to be!)

Incline DB Press

3x6 @ 85s, 95s, 105s

solid
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: 12/06/10 at 12:50pm
12/6/10

Half Mile warm up with some full strides

Plate Twists while I waited for a rack 3x20 @ 45#

Power Cleans

5x135, 5x185, 3x225, 3x255, 1x275, 0x295 (really pissed)

Front Squat

4x5 @ 135, 225, 255, 275

Overhead Push Press

7x135, 4x185, 2x205, 1x225

Hamstring Curls

3x10 @ 170

Core

Legs felt like garbage today, I'm hoping it was nothing, just resting tomorrow to let them recover.
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: 12/08/10 at 11:01am
12/8/10

Squat

135x5,185x5,225x5,275x5,315x5

Bench Press

5x6 @ 135,225,275,295,315

Lat Pull Down

3x10 @ 180

Flys/Bent Over DB Rows

3x8 @ 100/100s, 100/100s, 100/100s

Barbell Curls/Tricep Extensions

3x10 @ 75/30s, 95/30s, 115/35s
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: 12/12/10 at 8:17am
12/10/10

Hang Cleans

5x13, 5x185, 3x225, 3x255, 1x275, 0x295 (wrist hit knee on deep catch and it hurt really bad haha. Sore/sprained? wrist now, but its all good)

Dead Lifts

4x225, 4x315, 4x365, 4x405, 1x455(PR)

Incline DB Press

3x8 @ 85's

I am taking the next week to de-load, my legs have felt dead this week. I need a week to recuperate and take it easy in the weight room.
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Wayne Hill Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/10 at 12:15pm
Wrist injuries are not at all unusual in hang cleans (even without smacking them on your knees).  The other classic is to hurt your wrists or shoulders in lowering the weight for the next rep.  The trick there is to keep the weight close to (even dragging along) your body as you lower it.  This greatly decreases the impulsive loading when the bar reaches your hips.

One interesting observation:  your hang clean is high compared with your DL, which is pretty unusual.  This is not a bad thing, because it implies you have very little or no explosiveness deficit:  you can fire all of your muscle very quickly when called upon.  The usual prescription for such athletes is to add strength (because you're essentially as explosive as your current muscle will allow).  That is, concentrate on your squats and DL, which will probably increase quickly, and then go back to the quick lifts well in time for the new season.

"We may be small, but we're slow." - MIT Rugby
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/10 at 1:02pm
Thanks Wayne

yeah i have been trying to add a lot of power into my workouts

i always feel weak when I look at other peoples numbers but I am just pluggin along for now

yeah the wrist thing sucks but i'll get over it, I have wrist wraps now so they should be good to go after my "takin it easy" week
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/10 at 1:15pm

"i always feel weak when I look at other peoples numbers but I am just pluggin along for now"

Leave that in the parking lot Big Swole...be as strong as YOU can be.

The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Hapy Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/10 at 1:51pm
Congrats on the deadlift PR Jeff!

I see big things in your future. Crazy athleticism combined with strength will
make you a real animal.
Real Men Wear Purple

Tinky Winky Throw Far!

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/10 at 11:22pm
Thanks guys

It'll all come together some day....some day..... haha
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: 12/14/10 at 6:19am
12/13/10

Deload week, get the legs rested a little

Front Squats

3x8 @ 135, 185, 205

Push Press

4x5 @ 135

Leg Curl/Leg Extension

3x10 @ 150/200

Core Crushes

3x10 @ 135, 185, 205
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/15/10 at 11:42am
12/15/10

Squat

5x135, 3x225, 3x275, 3x315, 1x365

Bench

8x135, 3x225, 3x275, 3x315, 1x365

Lat Pull Down/Curls

3x10

Triceps Extension

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: 12/17/10 at 2:46pm
12/17/10

Dead Lift

135x8, 225x5, 275x5, 295x5, 315x5, 335x3, 365x3, 385x3, 405x1, 425x1, 455x1 (I felt the need to dead lift a lot today. Felt really good! No belt, no straps, no chaulk...too poor for all of them haha)

RDLs

3x6 @ 225

Core Crushers

3x10 @ 135, 185, 205

Overhead Plate Press

1x15 @ 100 # plate

Lifting next week will be near impossible cause I will be at home for the holidays. Why not give the ole body a week off right? Light running and core next week then back at it for the new year!
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: 12/23/10 at 12:58pm
12/23/10

Found a free pass to Planet Fitness at home (ugh) so I went with my brother

Bike for 10 minutes

Bench Press

7x225, 5x275, 3x315, 1x365

Lat Pull Downs

3x10

Skull Crushers

3x8 @ 110

Machine Rows

3x10

Triceps Extension

3x10

Curls

3x10

Bike for 15 minutes

SO Planet Fitness really really sucks. I admire those of you who have to use it because of location or price but the atmosphere is so stuffy and not relaxed. Just not my style of gym. But hey, a free workout at home is a free workout!
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: 1/03/11 at 12:32pm
1/3/11

After a 2 week hiatus (spelling? ha) I am back in the saddle again

Hang Clean

5x3 @ 135, 185, 205, 225, 245

Front Squat

5x5 @ 135, 185, 225, 255, 275  These felt way better than I thought for 2 weeks off

DB Push Press

3x5 @ 60s, 70s, 80s

Leg Extension/Leg Curl

3x10/3x10

Core

Gonna be sore...
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: 1/04/11 at 12:46pm
1/4/11

Squat

5x5 @ 135, 185, 225, 275, 315

Bench Press

4x5 @ 135, 225, 275, 295

Wide Grip Pull Downs

4x8 @ 150,160,170,180

Chest Flys

3x8 @ 140,160,195

Curls/Skull Crushers

3x10/3x10

legs=dead

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: 1/06/11 at 12:38pm
1/6/11

Dead Lift

5x5 @ 135,225,275,315,365

DB Incline

3x10 @ 75,85,95

Thrusters

*Holding two lighter DB's at shoulder level (I used 30's) you do a squat and on the way up do an overhead press. This is done as many times as you can as fast as you can in 10 seconds, then a 20 second break. This 30 second on/off is done 3 times then a 1 minute break and done again.

2x10s on/20s offx3 @ 30# DB

Good week back the weekend will be nice
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: 1/10/11 at 12:37pm
1/10/11

Hang Clean

5x3 @ 135, 185, 205, 225, 245

Front Squat

5x5 @ 135, 225, 245, 265, 285

Push Press

4x5 @ 135, 155, 185, 205

Leg Curl

3x10

Core

Really good workout today, I felt slow but I finished all of my sets strong. Good Show
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: 1/11/11 at 3:15pm
1/11/11

Squat

5x3 @ 135, 225, 275, 315, 365 (only got 2, little pissed about this but squatting has always been my worst lift so I will continue to work on it)

Bench

4x5 @ 225, 275, 295, 315 (These felt terrific)

Rows

3x10

Dips

3x10

Nice and easy today as I am sore and tired
Jeff Kaste



"I think there's a Squatch in these woods..."
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