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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: 4/19/18 at 11:36am
4/19/18

Warm Up 

Squat 

135x5, 235x5, 285x3, 305x3, 335x3, 335x3, 335x3, 335x3, 335x3 feeling easier and easier 

Dead Lift @ 2" Deficit 

*add green Westside bands 135x3, 225x3, 285x3, 315x3, 315x3, 315x3, 315x3, 315x3 definitely getting stronger 

 Had plans to do Suitcase deads and did one set at 185# but during the set on my left side, something in my right SI/Glute/Hip released. it was a crunchy sound but it felt like something pulled a part. I calmly put the weight down and walked it off. No pain, but upper hip/glute felt kinda tired/sore. 

Instead, I did some standing plate twists and other core things. No pain in any of them. Went to the chiro right after as I had an appt and he is fairly sure it was just a myofascial adhesion that released. I'll keep an eye on it but so far, nothing hurts! 
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: 4/24/18 at 7:25am
Had a bit of a spook the other day when I thought NASGA died, but I am glad it's back! 

You don't know what you got til' it's gone! 

I trained 3 times since last post, cant remember a lot of it. I threw Saturday and nothing hurt so look like I am in the clear! 

Will go to throw today after work as well. I do remember yesterdays training though! 

4/23/18

Warm Up 

Squat 

135x5, 245x5, 295x3, 315x3, 345x3, 345x3, 345x3, 345x3, 345x3 getting easier 

Hang Cleans 

135x3, 135x3, 185x3, 225x3, 255x2, 275x2, 295x2, 295x2, 295x2, 295x2, 295x2 didnt catch every one of them but all were chest height 

Reverse Hypers / Lunges w/ DBs 

3x20 @ 400 / 3x10 (5 a leg) @ 50s 

Ab Wheel / Sled Sprints 

3x15 / 8 x 25yds @ 90# added to sled  
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 4/24/18 at 3:43pm
Thank god the board is still up...What would Jeff Kaste do?? I mean hes the only pro who updated their training log on a regular basis//LOL..JK
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/25/18 at 9:27am
Luke Crowley is also a pro and he posts too. 

4/25/18 

Went and thew as it was sunny and in the 70s, what a concept for spring! 

21# Braemar Stone x20 first 5-8 were just making sure positions were good and trajectory, then started getting after some. Best of 38' from a non-reverse and hit a few 39's with a reverse. Working on reversing with braemar only as I believe I am not brutally strong enough to efficiently non-reverse my braemars any more. 

Heavy Hammer x20 yah i took a lot lol best of 102' again just working on finding my right side and trying to find speed. Found the right side, didnt manage to find speed :-( 

Light Hammer x3 went 125', 124', 129' not bad. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/26/18 at 12:16pm
4/25/18 

Warm Up 

Bench Press 

135x5, 185x5, 225x5, 255x3, *add 2" foam pad, working on acceleration 275x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3 I liked these. A bit different. 

Strict OHP 

135x5, 145x5, 145x5, 145x5, 145x5 easy 

Fatbell Standing OHP / DB Skull Crushers / Ab/Hip Developer 

3x10 @ 44's / 3x15 @ 30s / 3x20 

Wood Choppers w/ band / Plate Raises with arms extended 

3x12 each side / 3x15 w/ 25# plate 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/26/18 at 12:21pm
4/26/18 

Warm Up 

Squat 

135x5, 205x5, 255x5, 305x3, 325x3, 355x3, 355x3, 355x3, 355x3, 355x3 these were all over the place. 

Dead Lift off 2" Deficit 

*add green wesit bands 135x3, 225x3, 285x3, 325x3, 325x3, 325x3, 325x3, 325x3 really loving these deficit pulls against bands. Might do a few more weeks and then try for a heavy regular pull. Or maybe I wont. Havent decided. 

Foot Slider Hamstring Curls / Banded KB Swings / Med Ball Lateral Slams 

3x8 (so hard!) / 3x12 @ 70# KB and a purple thick band / 3x10 each side w/ 20# ball 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/30/18 at 2:24pm
4/28/18 

Went up to Topsham with Murderberg and Alison Tostevin to check on Maine Games cabers and to do a little tossin. 

Caber x 6 
3x 21' 70# caber, just messin around. Turned it once because I suck at caber 
3x 18' 120# caber, no turns and may god have mercy on my soul 

16# Ostone 
Stands x6 best of 43' 
Glides x6 best of 46' nothing crazy here 

HWFD x6 best of 41' 

LWFD x7 best of 80' 

Overall a fun time had  
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/30/18 at 2:28pm
4/20/18 

Warm Up 

Squat 

135x5, 225x5, * add 40# chains 225x3 275x3, 315x3, 315x3, 315x3, 315x3, 315x3 trying to move decent weight but a little faster. 

Hang High Pulls 

225x5, 275x5, 315x3, 335x3, 335x3, 335x3, 335x3 not bad couldnt quite get the bar to nipple height, more like lower ribs. 

Reverse Hypers / DB Lunges / Suitcase Carries 

3x20 @ 400# / 3x5each leg @ 50s / 3x50yds each side @ 95# 

SSB Box Squat Jumps against Purple Bands / Ab Wheel 

3x5 @ 115# / 2x15...then on the third set I felt a twinge of pain in my lower ab on the left so I stopped. Appears I may have a mild strain. So annoying. I cant catch a break with these minor injuries. I am going to train intelligently around it and hope I can do some throwing (not hammer) by the weekend. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/01/18 at 7:13am
Originally posted by TheJeff696 TheJeff696 wrote:

4/28/18 

Went up to Topsham with Murderberg


How is the big guy?  I miss him.

Tom

Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/01/18 at 7:22am
He is good! His knee is finally beginning to feel more normal. And of course, he is stronger than ever
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: 5/02/18 at 9:10am
Excellent, and slightly frightening.

My son Duncan still wears the Silo Barbell shirt that Rob sent him.

Tom

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5/2/18 

Only had an hour

Warm Up 

Bench Press / DB Curls 

135x5, 135x5, 185x5, 225x5, 275x3, 295x3, 315x3, 275x3, 295x3, 315x3 / 5x12 @ 35# each arm 

DB Seated OHP / Cable Rows 

60sx5, 60sx5, 70sx5, 70sx5 / 4x12 @ 200# 

FacePulls / Curls / Triceps Kick Backs 

2x15 / 2x15 / 2x15 

And out!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/07/18 at 2:32pm
5/4/18

Warm Up 

Squat (wider stance, outside shoulders) 

135x5, 135x5, 225x5, *add 120# chains, 225x3, 225x3, *up to 160# chains, 225x3, 225x3, 225x3, 255x1, 275x1 not bad 

Dead Lift off 2" deficit against green westside bands 

225x3, 225x3, 275x3, 215x3, 350x2, 350x2, 350x2, 350x2, 350x2 these were hard 

Prowler Sled Sprint (or as close to that as I can) / Hanging Abs (just getting blow flow in there) / Single Leg RDLs w/ DB 

4x25yds @ 300# added / 2x10 / 4x5 each leg @ 70


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5/5/18 

Throws! 

16# Ostone 
Stands x12 best of 43' meh
Glides x12 best of 47'-48' no zing today 

HWFD x15 best of 41' all over the place, really ugly 

LWFD x20 best of 76' see above but worse 

i think the dead messed with me. 
Jeff Kaste



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5/7/18 

Warm Up 

Squat 

*add 50# chains 135x5, 225x5, 275x3, 295x3, 315x3, 315x3 *felt really shitty so I lowered weight 275x3, 285x3, 295x3 much better 

Hang Power Cleans 

135x3, 185x3, 185x3, 225x2, 225x2, 275x3, 285x2, 300x0 grrr, 275x3, 285x2, 300x1 hooray!

Reverse Hypers / DB Lunges 

3x20 @ 400 / 3x5each leg @ 55s 

Ab/Hip Developer / DB Jumps 

3x15 / 3x5 @ 70s, 80s, 90s 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/10/18 at 12:20pm
5/8/18 

Throws in some gorgeous spring weather 

20# Sheaf x12 sadly no uprights but just worked on form and speed and it felt great. Hopefully I can start being more consistent at higher heights. 

22# Hammer x8 best of 105' hey now. This felt really good, 7 of the 8 were over 100' 

16# Hammer x5 best of 129' not too shabby
Jeff Kaste



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5/9/18 

had the day off, went out to throw early 

HWFD x10 best of 41' footwork was MUCH better, but power was lacking a bit. Fine with this 

LWFD x10 best of 79' same as above, footwork sooo much better. 

WOB x10 set up the upright and hit 2 at 14', 3 in a row at 15' and then came close to 16'. Not terrible

Had lunch and a walk with the dog, then went to train 

Warm Up 

Bench Press 

*add 120# chains 135x5, 185x3, 205x3, 225x3, 245x2, 265x2, 285x1 niceeee then 225x5, 225x5 

Seated Behind the Neck OHP / Cable Rows 

70x8, 80x8, 100x8 / 3x10 up to 220 

Curls / Tricep Extensions / Face Pulls 

3x15 @ 65# / 3x15 @ 30# / 3x12 @ 65# 

Ab Stuff

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/10/18 at 12:38pm
5/10/18 

Warm Up 

SSB Box Squats 20" box 

*add 80# in chains 155x3, 205x3, 205x3, 245x3, 245x3, *Up to 120# chains 245x3, 245x3, *up to 160# chains 245x3, 245x3, 245x3 pretty happy with these. 

Dead Lift against Green thick bands 

135x3, 225x3, 275x3, 315x3, 365x2, 365x2 got kinda slow here so bumped it down 315x2, 315x2, 315x2 not bad 

Single leg BB RDLs / Paloff press 

3x5 each leg @ 135 / 3x10 each side 

Back Extensions / Suitcase Carries 

3x12 @ 45# plate in arms / 3x50 yds each side @ 70# 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/14/18 at 12:19pm
5/13/18 

Had a nice weekend off with the in-laws for mother in laws birthday and mothers day. Made it home in time to get some evening throws in which went nicely for the amount of driving I did that weekend. 

HWFD x10 best of 41'+ I fixed my feet issues and really drilled good lower body positioning. Forgot about getting some air under the weight into 2 so this was flat the whole time. Not concerned. 

LWFD x10 best of 82' feet were great, arguably better than HWFD which is rare! Finally got my legs a bit more bent and launched the last one. Most around 77'-79'. 

22# Hammer x8 best of 106' very nice. Definitely a practice best, but more than that on review of the video, there is room for more improvement. I am hoping to really bring this up this season! 
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5/14/18 

Warm Up 

SSB Squat 

*Add 80# chains barx5, 155x5, 205x5, 225x3, 245x3, 265x3, 275x3, 285x3, 295x3 surprised with how well this moved. 

Hang Cleans 

135x3, 135x3, 185x3, 185x3, 225x3, 245x3, 265x3, 265x3, 265x3, 265x3 really snappy and easy 

Reverse Hypers / Bulgarian DB Split Squats 

3x20 @ 300 / 3x5 each leg at 45's 

Plate Twists and hammer winds with plates 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/16/18 at 8:25am
5/16/18 

Warm Up 

OHP 

95x5, 115x5, 135x3, 155x3, 175x1, 185x1, 200x1 

Bench Press / DB Rows 

135x5, 185x5, 225x5, 255x3, 255x3, 255x3, 255x3 / 125x8each, 125x8each, 125x8each, 125x8each

Lat Pull Downs / DB Alternating Standing OHP / Y's, T's, W's 

3x12 / 3x5each @ 40s, 45s, 60s / 3x10 @ 10s 

MEd Ball Slams / Curls 

3x10 / 3x10 @ 45s  
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 5/16/18 at 9:35am
Are you throwing in Maryland(Fairhill)?...heading down to Md this weekend..wont be able to get to Colonial as I'm doing a highlander/strongman on saturday and Terri is throwing sunday at Spring Fling HG in Elkton Md
JUST BRING IT /

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/16/18 at 10:58am
Yup, I'll be there! 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 5/16/18 at 11:03am
Good luck...in the odd chance that strongman ends early- may drive down to catch some action
JUST BRING IT /

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/16/18 at 11:35am
Good deal. Probably going to be a washout...hooray
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 5/16/18 at 12:16pm
yup..so I hear....sunday for the wife looking better

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/21/18 at 12:56pm
5/19/18 

Colonial Highland Gathering, Fair Hill, Maryland 

PROS: Mike Zolkiewicz, Beau Fay, John Collins, Jeff Kaste, Rob Meulenberg, Dave Barron, Will Barron, Nikita Marzano, Sean Urquhart, Sam Grammer 

The week prior to the games, Maryland and the entire Mid-Atlantic had record rains so the grounds were complete dogsh*t and there was no solid footing the entire day. It rained on and off but that was less of an issue than the ground itself. We all made the best of it. 

22# Hammer- 97' 1st 
16# Stone- 48'6 2nd 
HWFD- 41'1.5 1st 
LWFD- 75'8 1st 
Caber 19', 130#- 80 degrees 5th 
Sheaf- 26' 2nd 
WOB-14' Tied 8th. PUKE 

Overall 1st, pretty happy with this despite the conditions.  

Hammer was wet so no one went far. Ground was great for hammers, but the rain not so much. I was able to put together a solid series and despite the lack luster distance, for the conditions I was pleased. 

Stone was nice. Hard to block when your block leg was skidding all over but again, managed to snap one good throw off and lost to Urq for 2nd. No a bad day to be a glider. 

Weights were surprising. Maybe the most nervous any of us were all day to get after one. HWFD my series went 34', 37'11, then grabbed a 41'+ to edge out Nikita by a half inch. She was not pleased. LWFD I just went through the motions as driving after it seemed like a bad idea. I held on to win with my first throw. 

Caber was spooky too. We all were cautious with our approaches but the soft mud made for excellent caber ground and 2 people turned the caber and many came close. I should have turned it but again, I was playing it safe instead of ending up on my ass. 

Sheaf got heavy and fast. I bent the bar and rolled my 26' over and by the time everyone else had their chances the bag accumulated more and more mud and water and I took 2nd to Nikita. She crushed 29', I did no such thing. 

WOB. Effin' WOB. 14' was a breeze and pull felt great. Then I just didnt have it. This is now 2 games in a row missing 15'. I really need to re-evaluate my WOB as 15' was at one point automatic and 16' should be as well. It's not a strength thing as much as a timing and confidence thing. 

Very happy to win as this games is one of my favorites. Despite the weather, the crowd was great and cheered loudly from the grandstands for us. We hung out after with beers, cigars, and hilarious stories. Overall a great time. 

Thanks to Rob Meulenberg for driving my ass around and being a great road trip buddy. We get to do it all again in 2 weeks when we head up to Perth! 


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/21/18 at 1:10pm
5/21/19 

Warm Up 

SSB Squats 

155x5, *add 80# chains 155x3, *up to 120# in chains 155x3, Up to 160# chains 155x3, 205x3, 245x1, 275x1, 295x1, 315x1, 340x1 Definitely the heaviest I have ever had on my back at the top in a squat ever. Pretty pleased. Lowered to 120# in chains 245x5, 245x5, 245x5 

Reverse Hypers / Goblet Squat / Hanging Leg Raises / BB Lunges 

3x20 @ 300# / 85x5, 100x5, 120x5 / 3x20 / 3x5each leg @ 90# 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/21/18 at 3:28pm
Congrats on the win!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/24/18 at 11:53am
Hey thanks, Tom!! 

5/22/18

Warm Up 

Axel Press 

(strict) 75x5, 115x5, 135x3, 135x3, 155x3, (push press) 175x3, 185x3, 205x3, 225x2, 225x2, 225x2, 165x5, 165x5, 165x5 

Lat Pull Downs / Cable Rows 

3x12 / 3x8 

Seated Behind the Neck Press / T's and Y's / Bicep Curls 

3x12 @ 80 / 3x10 @ 7.5s / 3x20 
Jeff Kaste



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