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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: 1/13/11 at 12:56pm
1/13/11

Dead Lift

6x5 @ 135, 225, 275, 315, 365, 405

Incline Bench

4x5 @ 135, 185, 225, 275

Thrusters (See above for explanation)

2 sets of 4 intervals

I am toast but feeling leaner and stronger...still 305 pounds though, ugh
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: 1/17/11 at 12:50pm
1/17/11

Hang Clean

5x135, 3x185, 3x225, 1x245, 1x265 (Missed the first, then got it, felt slow)

Front Squat

All 3's @ 135, 185, 225, 255, 275, 295, 315(This is a PR for 3 for me. Really pleased with how easy it felt too. I like the high amount of sets for 3, i feel like I could have done more sets but someone else needed the rack...to do curls....errrr)

Push Press

7x135, 5x185, 3x205, 1x235 (these felt easy considering I havent really done overhead stuff for 4 years since my accident haha)

Good Civil Rights day for me!
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: 1/18/11 at 9:51am
1/18/11

Threw with the UNH crew today. Snow=half day at my high school, I was probably happier than the kids haha.

10 throws with the 35 pound weight. It's been a while since i've done this but they were good

15 or so with the 16 and 18 pound shot. This could have gone better but I have not practice in forever so this was fun for me.

Back to the weight room tomorrow or thursday
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: 1/19/11 at 12:22pm
1/19/11

Squat

All 3's @ 135,185,225,275,295,315,335,365 and then i went for a PR cause I was feeling great and got 390. This may not seem like a lot for a guy who is 6'6 and 304 pounds but squats have been my nemesis forever so I am really happy with that. Much more to come!

Bench

8x135, 3x185, 3x225, 3x275, 3x295, 3x315 Felt tight after these even though they were easy, plus no spotter, so I called it.

DB Bent over Rows

6x100s, 6x110s, 6x120s, 6x125s

Dips

3x8

BB curls

4x8

Good day!


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: 1/20/11 at 12:19pm
1/20/11

Biked for 35 Minutes or about 10 miles

needed to get out of the house

back at the weights tomorrow!
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: 1/23/11 at 7:35am
1/23/11

Weights didnt happen the other day due to snow closing the gym. *grumble grumble*

Dead Lift

All for 3 @ 225,275,275,315,315,365,405 and 1x455 which felt slow so I called it after

Shrugs

4x6 @ 225,275,315,335

Jump Squat

4x5 @ 135,185,205,225

Incline Bench

All 3s @ 135,185,205,225,245,265,285

Back extensions

3x8 with 45# plate
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: 1/25/11 at 12:39pm
1/25/11

Today was just a bad day for me. Not very happy with the numbers and how I felt. After this week is done, I am doing to up the reps slightly and hopefully I will be feeling better.

Hang Clean

5x135, 3x185, 2x225, 2x245, 0x275 (pissed)

Front squat

5x135, 5x185, 3x225, 3x245, 2x275, 1x295, 1x315, 0x335 (wicked pissed)

Push Press

6x135, 4x185, 2x225, 2x225

Leg Curls

3x10

Core

Tomorrow is another day, am I right?
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: 1/26/11 at 12:57pm
1/26/11

Squat

5x135,5x185,5x225,3x275,3x295,3x315,3x335,1x365,1x385,0x400 (I am ok with this. It has been my goal ever since 2007 or so. It is there, just not tonight)

Bench Press

8x225,6x275,4x295,2x315,1x335 (sucks when I have no spotter and i want to go heavy. Maybe someday)

Rows

5x8 @ 180,190,200,210,220

Dips

3x10

DB Curls

10x50s,10x50s,8x55s,8x55s
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: 1/29/11 at 2:35am
1/28/11

Dead Lift

(first time I tried in socks for a flat footed pull. Felt really good so i will be doing deads in socks from now on!)

135x5,225x3,275x3,315x3,365x3,405x2,425x1,455x1,485x0(pissed ),405x3

Incline Bench

135x3,205x3,225x3,245x3,265x3,275x3 (no spotter so I called it)

Hex Bar Dead Lift Jumps

4x6 @ 225

Those were fun and I am always looking for some new explosive training
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: 1/31/11 at 12:33pm
1/31/11

Hang Cleans

135x5,185x5,205x5,225x5,245x2 (Freakin wrist is still not healed. I think i had a hairline fracture but it only hurts when I clean and bench. So i guess im not going to clean and barbell bench any more cause it really hurts.)

Front Squat

5x135,5x185,5x205,5x225,5x245,5x275

Hamstring Curl

3x10 @ 180

Core

Freakin wrist....at least its only the left
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote AlDargie Quote  Post ReplyReply Direct Link To This Post Posted: 1/31/11 at 10:51pm
Some nice work going on here. Instead of cleaning you might
consider high pulls.
Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/31/11 at 11:11pm
yeah thats a good idea. I wish the gym i worked out at had rubber plates, so much easier 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: 2/01/11 at 12:10pm
2/1/11

Squat

5x135,5x185,5x225,5x275,5x295,5x325,5x345

Incline Press

5x135,5x185,5x204,5x235,5x235,5x255

Wide Grip Pull Downs

4x8 @ 160,170,180,190

Machine Chest Flys

4x8 @ 140,160,180,200

Curls/Triceps Pull downs

4x8 @50,55,60,60/4x10 @ 140
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/04/11 at 3:13pm
2/4/11

Dead Lift

135x5,225x5,275x5,335x5,385x5,405x5,405x5,405x5 (felt good about these)

RDLs

3x5 @ 225

Incline DB Bench

2x6x80s, 2x6x90s, 2x6x105s

Hexbar Jump Deads

4x5 @ 225 for 2 and 275 for 2

Hamstrings +grip=dead
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Hapy Quote  Post ReplyReply Direct Link To This Post Posted: 2/05/11 at 12:29pm
Nice work on those hexbar jumps - I think I will add these into my training
mix over the next month or so to add some spring and bounce into my stuff.

You throwing any shot or weight for indoor season?

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: 2/05/11 at 2:19pm
they make you sore! hah

I threw a couple times at UNH, but no meets. I have been coaching at the high school im interning at so I have no time to throw. It is tedious but really rewarding. I hope all this snow melts so I can throw before July!! haha
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/06/11 at 8:06am
2/6/11

Felt motivated today!

Rowing machine for a 5k

Bike for 5 miles or 17 minutes

Core

Sauna... felt good
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: 2/07/11 at 12:49pm
2/7/11

Today was bad. I felt off and my back was tight. Probably shouldn't have worked out yesterday, oops!

High Pull

135x5,185x5,225x5,245x5,275x5

Front Squat

135x5,185x5,235x5,255x5,285x4 (gased)

Shoulder Press

4x5

Hamstring Curl

3x10

hoping lots of water and Tylenol will make me ok for tomorrow
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: 2/08/11 at 12:40pm
2/8/11

Squat rack=unavailable so I improvised

Step Ups

5x135,5x155,5x185,5x215

DB Incline

6x75s,6x85s,6x95s,6x105s

Rows

6x8 @ 200

Dips

4x10

Hammer DB Curls

50x8,55x8,60x8,60x8

Tricep Pull Down

3x10 @ 140
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/13/11 at 8:14am
2/11/11

Dead Lift

5x135,5x225,5x315,3x365,3x385,3x405,3x425

Snatch Grip Deads

5x225, 5x275, 5x295, 5x315 (I have been hearing a lot about these so I wanted to try them. Grip is so hard!)

Overhead Plate Press

100# for 4x8

Shoulder Rasies Front/Side

3x8 @ 25/3x8 @ 25

DB Incline

3x8 @ 75s
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/14/11 at 11:37am
2/14/11

SO my lower right back is spasaming a lot and theres a nasty knot there too. Squats were not an option today so I improvised.

Step-Ups

5x135,5x135,5x185,5x205,5x225

Hang High Pulls

8x135,5x185,5x225,5x245,5x275,5x305 (Still no cleans cause of the wrist. Injuries are pissing me off haha)

Leg Press

5x10 @ 400,490,580,670,750

RDLs

4x5 @ 225

It hurts when my back is compressed (like when weight is on my shoulders) but when I hold it in my hands like a dead or clean, my back is fine. Weird, but I will be stretching, rolling out, etc until it gets better. For now, no squats...boo!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/15/11 at 11:07am
2/15/11

Incline Bench

135x8,185x3,205x3,225x3,245x3,275x3,295x3

Bent Over DB Rows

4x10 @ 100 each arm

Dips

3x8

Cable Tower Caber Pulls (saw these on a Greg Hadley video and had to try)

3x10 @ something, it said 14 on the weight stack so who knows? 140?

DB Flys

3x8 @ 40s,50s,60s

DB Hammer Curls

4x8 @ 50s,55s,60s,65s

Tricep Extension

3x10 @ 140
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/18/11 at 9:24am
2/18/11

Dead Lift

5x135, 5x225, 5x315, 3x365, 3x405, 1x455, 1x485(PR) really happy about this! It was slow but felt strong.

Hex Bar Deads

5x225, 5x315, 5x405, 1x455, 1x455, 1x455 the singles were for speed and man was I gased by the time I got to them haha

DB Clean and Press

3x each arm @ 60, 3xeach @ 70, 3xeach @ 85 (took it easy cuz of my history of magical shoulder dislocation)

DB Incline Press

6x85, 6x85, 6x100, 10x100

great way to end the week and start february break. gotta love high school vacations!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/21/11 at 1:06pm
2/21/11

Had Maine States class A today, no throwers, but the team did well. Then I decided I needed to lift.

Hanging High Pulls

5x135, 5x185, 5x225, 5x275, 5x315

Front Squats

5x135, 5x185, 5x225, 5x225, 3x255, 3x275, 3x295 (Took is easy on these cause my back isn't 100% yet. But it held up and they felt good!)

DB RDLs

6x105s, 6x110s, 6x115s, 6x120

100 crunches
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/23/11 at 1:55pm
2/23/11

Today was fun

Threw at UNH with the guys to see if I still had it haha.

10 throws with 16# shot, stands between 46-48 and glides around 51. Glides need to be better if I'm gonna go over 50 in stone this year.

35# weight, took 15ish throws. Best one was around 64, the others were around 60-62. Still got it.

Then I lifted

Squat
8x135, 5x185, 5x225, 5x275, 3x315, 3x365

Close Grip Bench

10x135, 5x185, 5x225, 5x245, 5x275, 5x305

Up-Right Rows

3x6 @ 115 (wrist didn't like this)

Dips

3x8

DB/BB Curls

50sx8, 55sx8, 55sx8/115x8, 115x8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/27/11 at 9:37am
2/25/11

Dead Lift

5x135, 5x225, 5x315, 3x365, 3x405, 1x425, 1x455, 0x475 (pissed), 1x405

Incline DB Bench

6x85s, 6x85s, 6x105s, 10x105s

Hex bar Dead lift Jumps

3x6 @ 275

Im going to dead lift 500 before the season starts...or else *shakes fist*
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: 2/28/11 at 8:07am
2/28/11

Front Squat

135x5, 185x3, 225x3, 255x3, 285x3, 305x3, 325x2 (missed the last one but this is a PR for me. Just felt good today.)

Hang High Pulls

135x5, 225x5, 275x5, 315x5

DB Push Press

70sx5, 80sx5, 90sx5, 100sx5

overall a good day
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/11 at 10:09am
3/1/11

Squat

135x8, 185x3, 225x3, 275x3, 315x3, 345x3, 375x2 (pissed)

DB Bench

85sx8, 85sx8, 100sx6, 100sx6, 100sx6, 100sx6

Rows

5x10 got pretty heavy but the weights had only like 8, 10, 12, etc so I dont know how heavy

Cable Flys

3x8

Barbell Curls/Skull Crushers

95x8/100x8, 115x8/100x8, Cheat Curls 135x8/100x8, 135x8/100x8

100# Overhead Plate Press

3x8

absolutely toasted
Jeff Kaste



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3/4/11

Dead Lift

135x10, 225x8, 315x5, 385x3, 405x3, 435x1, 470x1, 500x0 (crap)

Snatch Grip Deads

3x5@ 315

Shrugs

4x8 @ 225, 315, 365,405

Incline DB Bench/RDLs

3x8/3x8 @ 100s/225

Core

Grip and Back are smoked, deload next week
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/07/11 at 10:09am
3/7/11

deload week

Hang High Pull

135x5, 225x5 225x5, 225x5, 225x5

Front Squat

135x5, 185x5, 225x5, 255x5

Straight Press

4x5 @ 135

RDL

4x5 @ 185

Core

I hate not going heavy but I need it for sure. Body feels beat up
Jeff Kaste



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