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TRAINING LOG: 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: 1/11/18 at 1:48pm
1/11/18 

Warm Up 

Cambered Bar Box Squat *box height was just at or slightly above parallel 

155x5, 155x5, 205x5, 245x5, 265x5, 275x5, 295x5, 315x5 not bad. 

Speed Deads from 2" deficit, *all sets against 100# of bands at the top

135x3, 225x3, 225x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3  felt great! 

RDLs from 2" deficit 

295x8, 315x8, 335x8 

Planks / KB Swings 

3 x 1 minute / 60 reps total

ran out of time had a chiro appt. Wanted to do some yokes. May do them 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: 1/13/18 at 8:55am
1/12/18 

Warm Up 

Hang Cleans *working on form, getting under the bar with some bent knees rather than the abysmal catch I usually have 

135x3, 135x3, 185x3, 185x2, 225x2, 225x2, 225x2, 225x2, 225x2 felt good 

Hang Clean High Pulls 

275x3, 275x3, 295x3, 305x3 

Bent Over BB Rows 

275x5, 275x5, 285x5, 295x5 

Cable Rows / Wide Grip Pull Downs / Paloff Press 

3x10 @ 200, 220, 240 / 3x10 @ 160, 180, 180 / 3x10 each side @ 42.5

Yoke Runs / DB Curls 

365#x50 yds , 455#x50 yds, 545x25 yds, 605x25yds PR I guess? It was heavy but I could do more. 365x50yds, 365x50yds / 6 sets of 10, 12, 14, 16, 14, 12 @ 35#s each

ded
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1/15/18 

Warm Up 

Speed Squats 

*add 70# in bands total 135x5, 135x3, 185x3, 185x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3 these felt great! 

Hatfield Squats 

335x5, 425x5, 425x5, 425x5, 425x8 every time I unracked this I didnt feel like I was going to die and even like I could take it into the bottom position without hands on a bar. The core work is helping! 

Reverse Hypers / DB Bulgarian Split Squats 

3x15 @ 450# (got a wicked low back pump today) / 3x8 each leg @ 45# per hand 

Ab Wheel / Seated Box Jumps / TKEs 

4x15 / 4x5 sitting on a 12" box to a 30" box / 3x12 each leg w/ thick grey band 

Assault Bike Sprints 

4 x 30 second sprints with 90 seconds slow pedaling in between. 
Jeff Kaste



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1/16/18

Warm Up 

Speed Bench *add doubled red bands, about 80-90# total at the top

135x5, 135x5, 135x5, 185x3, 185x3, 185x3, 185x3, 195x3, 195x3, 195x3, 195x3 these felt great. 

Clean to Push Press 

135x5, 135x3, 185x3, 205x3, 225x3, 235x2, 245x2 *they were 2 singles, but I tried not to take a break between them. These were hard. I need to be strongerer 

Seated DB OHP / Skull Crushers / Rear Dealt Pec Deck Flys 

3x5 @ 55, 65, 75 / 3x10 @ 110# / 3x15 @ 130# 

Backwards Prowler Drags / Sandbag Suitcase Carry / Triceps Extensions 

400# added, 4 rounds x 50 yds each / 3x50 yds each side @ 80# sandbag / 3x15 @ 70# 

Triceps pumpage finisher death 

I saw a vein 


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1/18/18

Warm Up 

Front Squats 

135x5, 135x3, 185x3, 185x3, 225x2, 245x2 265x2, 285x2, 305x2 not bad. 

Dead Lift 

135x5, 225x5, 315x3, 315x3, 405x2, 405x1, 455x1, 495x1, 525x1 missed it once before but then regrouped my thoughts and nailed it. Definitely was mental. 

Deficit Deads 2" deficit 

405x2, 405x2, 405x3, 405x4, 405x4 easy. Hammy was a bit hurty on the first 2 then it was fine. Old injury that sometimes acts up 

Rack Pulls from just above the knee 

315x3, 405x3, 495x3, 545x3, 585x5 never done these from this height. Felt it in my lats and hips a lot. I like it. 

Yoke Runs / Leg Lifts from bench 

3 x100 yds @ 365# (put down and turned around every 25 yds) / 4x12, 13, 14, 15 
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1/19/18 

Warm Up 

Hang Cleans (working on form again) 

Cant remember warm up sets but worked up to 265x2 for 4 sets. These felt good and I was getting under the bar a bit easier but still going too wide with my feet. 

Hang Clean High Pulls 

255x3, 255x3, 255x3, 255x3, 255x3, 255x3 

DB Rows / Medium Grip Lat Pull Downs 

120x10each, 130x10each, 130x10 each / 3x12 @ 180# 

Prowler Rows / Marches, 300# on Prowler

Rows x25 yds -> Marching x25 yds x 4 rounds Did some DB curls in between 

Caber Curls 

75# x5, 95#x5, 115x5, 130x5, 95x10, 75x10 

Moar curls 
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1/22/18 

Warm Up 

Squat 

135x5, 135x5, 225x3, 225x3, 275x3, 315x3, 345x1, 345x1 *first one was out of groove, 375x1, 405x1 filmed some. My bracing sucks, my shoulders flare. Things are ugly. But I am getting stronger. Justt need to put the pieces all together. 

Pause Squats, 3 seconds 

315x3, 315x3, 315x3, 315x3, 315x3 

Reverse Hypers / DB Bulgarian Split Squat 

3x20 @ 300# / 3x8 @ 45s each hand 

Ab Wheel / Belt Squat / KB Jumps -> box Jump (3 jumps with KB, drop KB, jump on box) 

4x15 / 4x12 @ 180# added / 4 rounds. 25kg KB and a 33" box

Leg extensions 

tons x loads. My quads looked puny so I had to do something about it. 
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1/23/18 

Warm Up 

Bench Press 

*add 120# chains barx5, barx5, 135x5, 135x3, 1855x3, 205x3, 225x3, 245x3, 245x3, 245x3, 245x3, 245x3 whew! These felt great but the lockout on rep 3 for most working sets was rough. The extra triceps work is helping though. 

Push press 

135x5, 155x3, 185x3, 205x3, 225x3, 185xz3, 205x3, 225x3 easssy 

Dips / Upright row (shoulder width grip) / Rear Delt Flys on Pec Deck 

3x10 (easiest dips have ever felt) / 3x12 @ 80# / 3x15 

Backwards Prowler sled Drag / Leg Lifts / Triceps Push Downs 

3x50yds @ 400# added / 3x12 with a 3 second decent on each rep / 3x15 @ 40# 

Triceps finisher 

French Press and cable Kick backs x a lot
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1/25/18

Warm Up 

Duffalo Bar Squats 

145x5, 145x5, 235x5, 285x5, 305x5, 325x5, 325x5 felt pretty easy. Been working on a new squat cue and it's helping a lot. Hopefully progress is made! 

Dead Lift from 2" Deficit 

135x5 *add 120# in chains, 135x5, 225x3, 315x3, 365x3, 365x3, 365x3, 365x3, 365x3, 365x3, 365x3, 365x3 these felt great. Will do them again in a few weeks and add more bar weight. 

70# KB Swings / Lateral Bench Jumps 

3x30 / 3x10 

Yoke / Gluteham apparatus Russian Twists w/ 25# plate 

365x50 yds, 450x50 yds, 450x50 yds, 450x50 yds, 365x100 yds / 4x25 
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1/27/2018 

Warm Up 

Hang Cleans, went heavy but also workin on that form. 

135x3, 135x3, 185x3, 185x3, 225x2, 225x2, 255x2, 275x2, 285x1, 295x1, 310x1 pretty happy. 310 was the only rep that I wasn't able to get under the bar very well but it still looked better than my 305 a few weeks back

Hang Clean High Pulls 

275x3, 275x3, 275x3, 275x3, 275x3 

Bent Over BB Rows 

275x5, 275x5, 275x5, 275x5 

Chin Ups / Paloff press 

4x5 / 3x12 each side @ 42# 

Hammer Strength Rows / Hammer Throw Core Movement w/ Cables 

3x10 @160# each arm / 3x10 each side @ 42# 

Prowler Sled Drag / BB Curls 

3x 50 yds @ 430# added / 3x10 @ 85# 

Singel Arm DB Curl work just to finish up strong. 
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1/29/18 

Warm Up 

SSB Squats 

155x5, 155x5, 205x3, 245x3, *add 120# in chains 265x3, 285x3, 295x3, 295x3, 305x3, 305x3, 315x3, 315x3 hese felt great. Tough, but smooth, no grindin'. Chains are the best

SSB Bulgarian Split Squats / Reverse Hypers 

3x8 @ 175# (used bar as handle, Hatfield style, for balance) / 3x20 @ 300# 

Ab Wheel / Sideline Squats (very wide stance like a sideline stretch then squatting with one leg to mimic stand throw position) / Seated box Jumps 

4x15 / 4x5 each side w/ 50# KB / 4x3 @ 30" box from a 20" box.
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1/30/18 

Warm Up 

Bench Press 

135x8, 135x5, 185x5, 225x5, 255x3, 285x3, 305x3, 325x2, 325x2, 325x2, 325x2, 325x2, 255x10, 255x10 easy easy 

Push Press 

135x3, 185x3, 185x3, 185x3, 185x3 left wrist was bothering me, even with a wrap on. 

Skull Crusha's / Upright Rows / Rear Delt Flys 

3x10 @ 110, 130, 130 / 3x12 @ 90# / 3x12 

Backwards Sled Drag / Russian Twists off Gluteham Apparatus / Triceps Rope Push Down 

3x50 yds @ 260#, 345#, 425# / 3x30 w/ 45# plate / 3x15 @ 42# 
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2/1/18 

Warm Up 

Box Squats w/ Cambered Bar, 20" box or so

155x5, 155x5, 205x5, 245x5, 265x5, 285x5, 295x5, 315x5, 335x5 these felt good 

Dead Lift 

135x5, 225x3, 315x3 *add 130# Chains, 315x3, 405x2, 440x1, 455x1, 475x1, 490x1, 500x1 this was great, very happy. With near 630 at the top, I just need to keep working on my off the ground 

Block Pulls form mid shin 

405x8, 405x8, 405x8, 405x8 

Leg Raises 

3x15 

Ran out of time
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2/3/18

Warm Up 

Hang Cleans 

135x5, 185x3, 185x3, 225x3, 225x3, 245x2, 260x2, 275x2, 245x2, 260x2, 285x2 felt great 

Hang Clean High Pulls 

315x3, 315x3, 315x3, 315x3 

T Bar Rows / Caber Rows from a cable

3x10 up to 150# added / 3x12 up to 60# 

Single Arm Pull Downs / Paloff Press

3x12 each arm / 3x12 each side 

Yoke sprints / Sandbag farmers runs 

275x50 yds/80# per hand x 50 yds x 3 rounds 

Lots of curls 
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2/5/18 

Warm Up 

Squat against doubled red bands, 110# added at the top 

barx5, 135x5, 135x5, 185x3, 185x3, 225x3, 225x3, 225x3, 225x3, 245x3, 245x3, 245x3, 245x3 these were not as fast/'splosive as they should have been 

Belt Squats 

90x5, 180x5, 230x5, 270x5, 320x3, 360x3 

Reverse Hypers / 12" Step Ups 

3x20 @ 350# / 3x8 each leg w/ 50s, 75s, 75s

Ab Wheel / Single Leg Leg Press 

4x15 / 4x12 each leg up to 115# per leg 

Sandbag over bar for conditioning, chest height bar, Rogue sandbags (long and not all the way full, floppy) 

2x80# sandbags + 2x160# sandbags over the bar twice per round x 3 rounds 

This was fun. 
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2/6/18 

Warm Up 

Bench Press against Doubled red bands (about 80-90# total at top added) 

barx8, 135x8, 135x5, 135x5, 175x3, 185xx3, 195x3, 205x3, 185x3, 195x3, 205x3, 215x3 easy! Speed felt solid 

Hammer Strength OHP 

5x6 reps @ 90# a hand 

Incline KB Skull Crushers / Lying Leg Raises / Upright Rows

3x12 @ 35# per hand / 3x15 / 3x12 up to 115# 

Prowler Sled backwards drag x25yds -> Forward Sled drag x25yds / Med Ball Slam / Triceps Rope Push Down / Lateral Shoulder Raises with chains 

4 rounds of the sleds @ 200# added, all were done as fast as possible / 4x10 w/20# ball / 4x15 / 4x12 with long chain, maybe 25#? 
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2/8/18 

Warm Up 

Front Squat 

135x5, 135x5, 185x3, 225x3, 255x2, 275x2, 295x2, 315x1 blegh I cant get my upper body to stop rounding forward, which makes everything feel heavy AF. My legs feel strong enough to move more than 315 but I keep folding. Blegh 

Dead Lift from 2" Deficit against doubled Red Band (180# total at top) 

135x3, 135x3, 225x3, 225x3, 245x3, 245x3, 255x3, 255x3, 265x3, 265x3 easy 

BB Glute Bridge / Russian Twist on floor / Battle Ropes 

3x10 @ 225, 275, 315 / 3x40 w/ 45# plate / 3x 30 seconds as hard as possible 

ran out of time
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2/10/18 

Warm Up 

Hang Clean 

135x5, 135x3, 185x3, 185x3, 225x2, 255x2, 285x1, 285x1, 305x0x10 tried and tried and tried and it just was not there today. Lame 

Front Squat Work *working on my front rack and round upper back, trying to be a betterer front squatter) 

135x3, 135x3, 135x3, 185x2, 225x1, 275x1, 295x1, 315x0 boo felt very uncomfortable with a proper rack and my upper back just couldn't hold it. Will continue to practice. 

Landmine Single Arm Row / Face Pulls 

3x10each arm @ 115# / 3x12 up to 75# 

Pull Ups / Wide Grip Row 

5,5,5,5 / 4x10 up to 220 

BB Curls and Suitcase Carries 

A tonxa tonne / 5x50 yds each hand w// 70# KB 

Finished with some Single Arm Curl Action 
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2/12/18

Warm Up 

SSB Squat 

155x5, 155x5, 205x3, 245x3, 295x3, 335x2 *add belt 385x1, 405x1, 425x1 feeling pretty pleased with this. 

Front Squat 

*add 120# chains 135x3, 135x3, 185x3, 185x3, 205x3, 205x3, 225x3, 225x3 once again working on the front rack and since the bottom is the hardest for me the chains were a good addition. Definitely need to keep working on this. 

Reverse Hypers / DB Bulgarian Split Squat 

3x20 @ 400# / 2x8 each leg w/ 45# Dbs 

Leg press / Ab Wheel 

3x10 each leg followed by 3x10 both legs for a total of 60 reps per leg @ 2 plates, 3 plates, 4 plates per leg / 4x15 

DB Jumps / Leg Extensions 

60# DBs just jumping in place as high as possible 4x8 / 4x10 
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2/13/18 

Trying a new warm up scheme. Matt Wenning style, many reps of 3 movements with super light weight. I really liked it! *Not all reps done in 1 set. 

Warm Up -> Lat Pull down x 75 reps, Triceps Push down x75 reps, OHP w/ Band x75 reps 

Bench Press 

135x5, 185x5, 225x5, 255x5, 285x5, 285x5, 285x5, 285x5, 285x5 

Yoke OHP *Yoke weights 185 empty / Leg Raises 

185x5, 205x5, 205x5, 205x5 these were fun! / 4x15 

KB Incline Skull Crushers / Single Arm DB OHP / DB Cuban Press 

3x12 @ 35s / 3x3 each arm @ 65, 75, 85 / 3x10 @ 15s, 20s, 25s

Prowler Sled Drag / Standing Oblique Crunch w/ DB / French press (for Tris) 

3x50 yds @ 450# added / 3x12 each side w/ 70# DB / 3x15 @ 45# 
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2/15/18 

Warm Up -> Leg Curl x75 , Leg Extension x75, Cable Row x 75 

High Bar Squat (just felt like doing them again)

135x5, 225x5, 275x5, 315x5, 335x5, 365x5 pretty surprised with the easy. 

Dead lift @ 2" deficit 

135x5, 225x3, *add 120# chains, 225x3, 315x3, 405x3, 405x3, 405x3, 405x3, 405x3 these felt good 

Jumps against bands (attached to Dbs on floor, 2 oranges band criss crossing my shoulders) / Windshield Wiper leg raises / KB Swings 

4x8 / 4x10 each side / 4x25 reps @ 70# KB  
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2/17/18 

Warm Up -> Leg Extensions x75, Lat Pull Downs x75, Banded Good Mornings x75 

Power Cleans (1 shrug then 1 clean from the hang = 1 rep) 

135x2, 135x2, 185x2, 185x2, 225x2, 225x2, 225x2, 225x2, 225x2 easy easy

Close Grip High Pulls 

135x5, 185x5, 185x5, 225x5 like these

Bent Over BB Rows 

225x10, 225x10, 225x10 

Wide Grip Lat Pull Downs / Paloff Press 

3x10 / 3x12 

Hammer Strength Rows / Dead Bugs 

3x15 @ 3 plates a side / 150 reps 

Caber Curls (curls with some body english) 

110x5, 130x5, 150x5, 150x5 

Then a bunch of curl variations  
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/19/18 at 1:58pm
2/19/18 

SI Joint has felt off this weekend and today, not enough to derail me but a frustrating amount

Warm up -> Leg Extensions x75, Hamstring Curls x75, Banded Squats x75 

High Bar Speed Squats 

135x5, 135x3, 225x3, 225x3, 245x3, 245x3, 265x3, 265x3, 275x3, 275x3 these felt very quick 315x8 not too bad, most I have ever done is 12 with a belt and I think I could have squeezed out 2-3 more without a belt so that's good 

Reverse Hypers / Belt Squat (no hands) 

3x20 @ 400# / 3x8 up to 135# added 

Ab Wheel / KB Jumps 

4x15 / 4x8 @ 24 kilo KB 

Prowler Push Sprints

180# added x25 yds x8 rounds exhausting but inspired by watching bobsleigh 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/21/18 at 7:47am
2/20/18

Saw the chiro, hip and back are feelin mucho bettero 

Warm Up -> DB Incline @ 35# each x75, triceps extensions x75, Lat Pull Down x75 

Bench Press

*add 160# in chains barx5, 135x5, 135x3, 155x3, 185x3, 205x2, 225x2, 225x2, 235x2, 235x2, 245x2 *take off chains, add SlingShot 275x6, 295x6, 315x8 solid training, the 245 with chains was super hard but I enjoyed it. 

Seated DB OHP / Upright Rows 

4x6 @ 50s, 60s, 70s, 80s (only got 2 on 80s then switched to 50s to finish) / 4x12 @ 70# 

Skull Crushers / DB Side Raises / DB Rear Delt Flys / Leg Lifts 

4x8 @ 110, 130, 130, 130 / 3x10 @ 25s / 3x10 @ 25s / 4x15 

Suitcase Carries / Battle Ropes / Triceps Rope Push Down 

3x50 yds each side @ 70 pounds / 3x30 seconds alternating arms as hard as possible / 3x25 


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/22/18 at 1:21pm
2/22/18 

Warm Up -> Leg extensions x75, Hamstring Curls x75, Cable Rows x75, Band Good Mornings x75

Cambered Bar Box Squats, Box at a bit above parallel 

155x5, 205x5, 245x5, 275x5, 295x5, 315x5, 335x5, 355x5 noice 

Hex Bar Deads 

160x5, 250x3, 250x3, 340x3, 340x3, 430x2, 520x1, 570x1, 610x0 tried 6 times, got it to break the floor but that was it. 430x5, 430x5, 430x5 

Rack Pulls at Knee Height / Windshield Wipers 

315x5, 405x5, 495x5, 495x5, 495x5, 495x5 / 4x20 

Absolutely scorched 
Jeff Kaste



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