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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: 6/17/20 at 7:56am
6/16/20

Throw day! It was hammer

Did a Core-o-Tron 5000 warm up, shortened it to maybe 6" shorter than a hammer and only 35 total pounds. Did some walk and winds, 1 wind and releases on either side, and 1 3-wind on either side with just shoes on. 

Then moved to throws 

22# Hammer 
Fulls x8 best of 103'+ my 4th wind was too short and I remembered how to do it on my final 2 throws. Still very slow overall, but I felt that good long feeling again FINALLY 

16# Hammer
Fulls x6 best of 124' not great distance and it's due to a lack of what I fixed in HH. Not sure why my brain couldn't process it into movements but whatever. Will keep getting back there. 
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: 6/17/20 at 1:25pm
Walk and winds will wear you out.  The upside is that they work, and the other upside is that they look funny to outside observers.
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: 6/18/20 at 3:35pm
OH there were looks from the people walking around the track while I threw! Some applauded, some turned away in disgust. 

6/17/20

Did some "sled" pulls using my weigh tree with the weights strapped to it for some cardio. 

Did 10 total pulls up a 30 yard stretch of my road which is uphill. 

5x forward pulls @ 300#
5x backwards pulls @ 300#

good times
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: 6/18/20 at 3:40pm
6/18/20

Warm Up 

Hang Snatch High Pulls 

135x3, 135x3, 185x2, 185x2, 185x2 wish my shoulder could handle actual snatching 

Close Grip Bench, work to 1 RM (1 second down, explode up) / Banded Pull A Parts

135x8, 135x5, 185x5, 225x3, 255x2, 275x1, 295x1, 315x1, 255x4, 255x4, 255x4 / 4x25  pretty happy. Had more in the tank. Next week! 

Seal Rows, work to 1 RM (1 second down, explode Up) / DB Swings with Band around Hips 

135x5, 185x5, 185x3, 225x2, 245x1, 265x1, 285x1, 225x4, 225x4, 225x4 pleased. / 3x20 @ 70# DB 

Accessory Circuit 

Standing Twists w/ Barbell 3x10each side @ 135# 
Front Bridge w/ banded Row 3x60" switching right to left as many times as possible in 60"
EZ Bar Curls 3x10 @ 65
Banded Triceps Push Downs 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: 6/22/20 at 1:05pm
6/20/20

Warm Up 

DB Snatch High Pulls (all the way above the head but no lock out) 

70x3each, 70x3each, 100x2each, 100x2each, 100x2each 

Iso-Metric Dead Lift (pull from floor up to firm strap at just below knee for 3 seconds then down)

135x5, 225x4, 225x4, 275x4 *begin iso work* 335x4, 335x4, 335x4, 335x4 this was interesting and hard. But my strap set up worked well 

Push Press (had to go outside for this!) 

95x5, 115x5, 135x5, 155x5, 155x5, 155x5, 155x5 felt snappy, despite not doing them for a while. 

Accessories Circuit 

Later DB Shoulder Raise 3x10 @ 30s 
Side Plank w/ Banded Row 3x10each side (super hard and weird)
Back Extensions 3x10 @ 90# in hands 
Ab Wheel 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: 6/22/20 at 1:08pm
6/22/20

Golfed 18 holes yesterday and felt run down this morning. But once, I got moving, things went surprisingly well!

Warm Up 

Power Clean from floor

135x3, 135x3, 185x2, 185x2, 225x2, 255x1, 265x1, 275x1 crushed it today. Easy catch too, form is finally coming along. 

Iso-Metric Squat (push into TRX Strap attached to bar and my feet just below lockout for 3 seconds, then drop into squat) 

135x5, 135x5, 205x5, *begin Iso-work 245x4, 245x4, 245x4, 245x4 felt better than last week! 

Iso-Metric Bench (Push into TX Strap for 3 seconds, then drop) / Banded Pull A parts

135x5, 135x5, *add 60# chains/begin iso-work 155x4, 155x4, 155x4, 155x4 / 4x25

Core Circuit 

Landmine wipers 3x10 @ 45# 
Landmine Single Leg Hack Squats 3x8each leg @ 45# 
1/2 Kneeling Single Arm Paloff Overhead Press 3x10each
Supermans 3x20 
Leg Lifts 3x12 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/24/20 at 7:26am
6/23/20

Throws day. 91 degrees and humid, but I got out and got some reps in. 

OStone 16#
Fronts x5 best of 42' 
Stands x5 best of 43' LOL
Glides x5 best of 47' pretty consistent throws 

LWFD
Fulls x10 best of 77' form was much better today, but still lacking some crispness and speed.

The lack of throws per week are showing in my numbers...BUT! With no games, it doesn't matter (as much). I am going to keep getting the reps in and keep working my strength program as a priority. We'll see what happens. 
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: 6/25/20 at 1:14pm
6/25/20

Warm Up 

Hang Snatch High Pulls 

135x3, 135x3, 185x2, 185x2, 185x2 felt solid

Close Grip Bench, work to 1 RM (1 second down, explode up) / Banded Face Pulls

135x8, 135x5, 185x5, 245x3, 275x2, 295x1, 315x1, 335x0 lol just wasn't there, 265x4, 265x4, 265x4 / 4x20 

Seal Rows, work to 1 RM (1 second down, explode Up) / Single Leg Split squats with band pulling in 

135x5, 185x5, 185x3, 225x2, 245x1, 265x1, 285x1, 235x4, 235x4, 235x4 pleased. / 4x20 only right leg because it's small and weak

Accessory Circuit 

Standing Twists w/ Barbell 3x10each side @ 135# 
Front Bridge w/ banded Row 3x60" switching right to left as many times as possible in 60"
DB Curls 3x12 @ 30s, 40s, 40s
Banded Triceps Push Downs 3x20
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/28/20 at 2:51pm
6/26/20

Throwin'

HWFD
1-turns x8 best of 37' 
Fulls x8 best of 41' 

Light Hammer x12 this was gross at first, thought I was crushing throws but they were going 118'-120' and I was pissed. Took some time to visualize and found my rhythm again. Ended up hitting a 127' to end which is good for this off season but still a ways off where I was. Just gotta stay the course. 

Core-o-Tron 5000 winds LEFTY only to counterbalance my throws x5 10 winds 
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: 6/28/20 at 2:53pm
6/27/20

Warm Up 

DB Snatch High Pulls (all the way above the head but no lock out) 

70x3each, 70x3each, 100x2each, 100x2each, 100x2each stayed same as last week, went well

Iso-Metric Dead Lift (pull from floor up to firm strap at just below knee for 3 seconds then down)

135x5, 225x4, 225x4, 275x4 *begin iso work* 335x4, 335x4, 335x4, 335x4 felt like I was in a much  better position this week with these. Enjoyed the struggle. 

Push Press (had to go outside for this!) / Hexbar (75#) suitcase carries

95x5, 115x5, 135x5, 155x5, 155x5, 155x5, 155x5 / 4x30 seconds each side

Accessories Circuit 

Later DB Shoulder Raise 3x10 @ 30s 
Back Extensions 3x10 @ 90# in hands 
Ab Wheel 3x10 
DB Curls 3x25 @ 15s for tha pump
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/29/20 at 11:19am
6/29/20

Warm Up 

Power Clean from floor

135x3, 135x3, 185x2, 185x2, 225x2, 255x1, 255x1, 255x1 crushed it today. Sticking to 90%, there or there about

Iso-Metric Squat (push into TRX Strap attached to bar and my feet just below lockout for 1 second, then drop into squat)  / Banded Pull A parts

135x5, 135x5, 185x5, 225x5 *begin Iso-work 255x3, 255x3, 255x3, 255x3 still not easy lol / 4x25

Iso-Metric Bench (Push into TX Strap for 1 second, then drop) / Banded Seated Rows 

135x5, 135x5, 165x5 *add 60# chains/begin iso-work 165x3, 165x3, 165x3, 165x3 / 4x12

Core Circuit 

Landmine Single Arm Press 3x10each @ 70# 
Landmine Single Leg Hack Squats 3x12each right leg only @ 70# 
1/2 Kneeling Single Arm Paloff Overhead Press 2x10each
Supermans 2x20 
Leg Lifts 3x12 
TKEs 3x25 Right leg only 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/29/20 at 8:20pm
You always do such neat stuff. What's the thought process behind the iso stuff?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/30/20 at 8:09am
You know, I dunno lol

Rob Young gave me the program and im just finishing up the pre-peak blocks. 

If I were to wager a guess, it's forcing the body to contract and strain in compromised positions (just before lockout in bench/squat, below the knees in deads) and not tax the musculature as much with a lack of a slow eccentric (drop fast after the iso) 

Then, when fully recovered, moving through that plane is faster, and more explosive. Which translates to bigger throws especially since this would be done during the season as well (if we had games going on) prepping me for a peak in Sept or so

It is certainly interesting. I miss more volume and traditional strength work but I figured this was a good year to play with something different and see what happens. So far, hard to say how it's helping my throws as I am throwing far less than I usually would and lifting more. At this point I am usually lifting 1 maybe 2 times a week and throwing 2-3 times. 

My Oly lifting is feeling better and better though, I'll tell ya that!
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: 6/30/20 at 7:11pm
6/30/20

Been getting a lot of rain recently which is needed since we went 3.5 weeks without any. Got out to throw between showers today and it went well!

OStone 16#
Fronts x5 best of 39' meh
Stands x7 best of 43' 
Glides x8 best of 48' very pleased. Tucking the stone lower, Ulf Timmerman style, which I used to do but got lazy. Getting a FAR better and more consistent push on it. 

LWFD
1-turns x6 best of 73'
Fulls x12 best of 79'', still an unrefined throw, but distances are creeping back which is nice. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/30/20 at 8:46pm
That makes sense about the iso stuff. Too much sense in fact. I reject it. Willy nilly forever! Looks like it's complimenting your throws well.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/01/20 at 6:28am
It's too scientific for me too, but if there's one thing I am, it's lazy. And if I dont have to think about what to do, I'm gonna take that route. 

Also yes the throws looked and felt good but it could have just been a coincidence! 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/02/20 at 12:08pm
7/2/20

Warm Up 

Hang Narrow Grip Snatch High Pulls 

135x5, 135x3, 185x2, 185x2, 185x2

Front Squat using reverse SSB (1 second down, explode up) 

135x5, 135x5, 185x3, 225x3, 255x3, 275x1, 295x1, 325x1, 275x3, 275x3, 275x3 pretty happy with this since my front squat rack position has slowly gotten worse. This help that so much and I am able to exert more power. 

Incline Bench Iso-metric work (unrack, push into staps just before lockout for 3 seconds, drop and back up) / Single arm band rows

135x5, 135x5, 155x3 *begin iso work 175x3, 175x3, 175x3, 175x3 / 3x12

Accessory Circuit 

Standing Twists w/ Barbell 3x10each side @ 155#
Back squat Hindu Squats, heels on DBs 3x10 @ 155#
Front Bridge w/ banded Row 3x60" switching right to left as many times as possible in 60"
DB Zottman Curls (google it) 3x10 @ 30s
DB Skull Crushers 3x10 @ 40s
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7/3/20

2 days in a row to relax on 4th of July. Good times....

Warm Up 

DB Snatch High Pulls (all the way above the head but no lock out) 

70x3each, 90x2each, 105x1each, 105x1each, 105x1each 

Iso-Metric Dead Lift (pull from floor up to firm strap at just below knee for 1 second then down)

135x5, 225x3, 225x3, *begin iso work* 315x3, 315x3, 315x3, 315x3 was instructed to drop the weight a bit and the iso-pull to 1 second. Felt good. Feels like I could pull a decent dead soon. Or I could be completely wrong. 

Push Press (had to go outside for this!) / Hexbar Farmers Carries

135x3, 135x3, 165x3, 185x3, 185x3, 185x3, 185x3 / 3 rounds of carrying up and down the driveway for 45 seconds or so @ 235#

Accessories Circuit 

Single DB Shoulder Raise 3x10each @ 30
Side Plank rows with band 3x10each
Back Extensions 3x10 @ 90# in hands 
Ab Wheel 3x10 With band attached behind me, made it extra "fun"
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/06/20 at 11:31am
7/6/20

Warm Up 

Power Clean from floor

135x3, 135x3, 185x2, 225x2, 255x1, 255x1, 255x1 felt good

Iso-Metric Squat (push into TRX Strap attached to bar and my feet just below lockout for 1 second, then drop into squat) 

135x5, 135x5, 225x5, 225x5 *begin Iso-work 255x3, 255x3, 255x3, 255x3 same as last week

Iso-Metric Bench (Push into TX Strap for 1 second, then drop) / Banded Pull Downs

135x5, 135x5, 165x5 *add 60# chains/begin iso-work 165x3, 165x3, 165x3, 165x3 / 4x15

Core Circuit 

Landmine Single Arm Press 3x10each @ 90# 
1/2 Kneeling Single Arm Paloff Overhead Press 3x10each
Supermans 3x12 @ 10# DB in hands 
Leg Lifts 3x15
TKEs 3x30 Right leg only 
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: 7/08/20 at 6:09am
7/7/20

I usually throw, but my car was being worked on overnight and my equipment was in there. A foolish decision. But I did some Sheaf at home and other stuff

Sheaf x15 throws there were breaks in between every few throws 

Hammer winds with 10# chain + 35# in plates at the end 10 winds x4 each side

Donezo
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/20 at 12:54pm
7/9/20

Warm Up 

Hang Narrow Grip Snatch High Pulls 

135x5, 135x3, 185x2, 185x2, 185x2

Front Squat using reverse SSB (1 second down, explode up) 

135x5, 135x3, 185x3, 225x3, 275x2, 305x1, 325x1, 345x1, 285x3, 285x3, 285x3 very happy with the 345. 5# shy of my PR with a traditional front squat back when I was 295#. I probably should have gone for a PR, but I was just happy to front squat heavy again. 

Incline Bench Iso-metric work (unrack, push into straps just before lockout for 3 seconds, drop and back up) / Banded Pull A Parts

135x5, 135x5, 155x3 *begin iso work 175x3, 175x3, 175x3, 175x3 / 4x25

Accessory Circuit 

Standing Twists w/ Barbell 3x10each side @ 155#
Front Bridge w/ banded Row 3x60" switching right to left as many times as possible in 60"
Bulgarian Split squat with band pull inward + 40# DB in right arm, right leg only 3x15
DB Zottman Curls (google it) 3x10 @ 30s
DB Skull Crushers 3x10 @ 40s
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/10/20 at 8:35am
Zottman curls.

Oh yes.
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: 7/13/20 at 11:31am
7/11/20

Warm Up 

DB Snatch High Pulls (all the way above the head but no lock out) 

70x3each, 90x2each, 105x1each, 105x1each, 105x1each 

Iso-Metric Dead Lift (pull from floor up to firm strap at just below knee for 1 second then down)

135x5, 225x3, 225x3, *begin iso work* 315x3, 315x3, 315x3, 315x3 felt good. I then did one single at 405 to remember what weight felt like. 

Push Press (had to go outside for this!) 

135x3, 135x3, 165x3, 185x3, 185x3, 185x3, 185x3 

Accessories Circuit 

Single DB Shoulder Raise 3x10each @ 30
Trap Bar Suitcase Carries (75# bar) 3x30 seconds each hand
Back Extensions 3x10 @ 90# in hands 
Ab Wheel 3x10 No band because it felt easier with the band
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/13/20 at 11:34am
7/13/20

Took the off lifting to throw. My SI joint area of my right low back has been a bit angry since the front squat session. Not my usual back pain pattern, far more managable. But still hurty. Chiro on Wednesday, they "swore" they couldn't squeeze me in sooner. Bastards. 

Warm up

HWFD
1-turns x5 best of 38' 
Fulls x5 best of 41' noice 

LWFD x6 best of 78' meh. Slow slow slow

Heavy Hammer x8 best of 100' super humid out so by now my hands and body were drenched and holding onto a hammer safely was not happening. Oh well. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/16/20 at 11:49am
Took a few days off, had my chiro appointment, things are moving/feeling better. My Psoas is sore, so that was the issue all along. Nothing some trigger point work and stretching wont fix. 

7/16/20

Warm Up 

Power Clean from Floor 

135x3, 135x3, 185x2, 185x2, 225x2, 245x2, 265x1, 245x2, 265x1 felt easy 

Back Squat (3 seconds slow decent then Drop and come up fast)

135x5, 135x5, 225x5, 225x5 *begin tempo work 275x3, 275x3, 275x3, 275x3 

Bench Press (3 seconds slow decent then Drop and come up fast)

135x8, 135x5, *begin tempo work 185x5, 185x5, 185x5, 185x5

Accessory Circuit 

Landmine Single arm Press 3x10 each arm @ 70#
Single Arm Kneeling Overhead Paloff press 3x10 each arm 
Neutral Grip Pull Ups 3x8
Seated Russian Twists 3x20 @ 45# plate
Leg Lifts 3x10
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7/18/20

Only had 1 hour to train, shower, and leave to go do errands so I hauled ass and took shorter breaks than I usually do while also super setting everything. 

Narrow Grip Hang Snatch High Pulls 

135x5, 135x3, 185x2, 185x2, 185x2 

Front Squat (3 second eccentric then drop and explode up) / 45# Overhead Plate Twists / 30 Second Planks 

135x5, 135x5, *begin tempo work 185x5, 185x5, 185x5, 185x5 / 3x20 / 3 rounds 

Incline Bench (3 second eccentric then drop and explode up) / Banded pull a parts 

135x5, 135x5, *begin tempo work 155x5, 155x5, 155x5, 155x5 / 4x20 

Curl Bar Skull Crushers / Curl Bar Curls 

3x12 @ 70# / 3x12 @ 70# 

sweaty mess
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/20/20 at 12:32pm
7/20/20 

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 185x3, 235x2, 265x2, 285x1, 265x2, 285x1 felt great. Haven't done 285 in a long time. 

Dead lift (once up, 3 second eccentric decent then drop and pop up) 

225x5, 225x5, 295x3, *add 60# chains and begin tempo 295x5, 295x5, 295x5, 295x5 felt great and fast

Push Press for speed / Bent Over rows 

135x5, 135x5, 135x5, 135x5 / 4x10 @ 135

Accessory Circuit

DB Back Flys 3x15 @ 30s 
Side Planks 3x30 seconds 
Supermans 3x15 
Prone Hamstring band curls 3x20 each leg 
Ab Wheel 3x10 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/22/20 at 7:21am
7/21/20

Got out to throw, was hot but beautiful out.

Ostone 16#
Fronts x5 best of 39' meh
Stands x6 best of 42' meeehhh
Glides x7 best of 46' just an overall lack luster stone session. 

LWFD
1-turns x6 best of 71'
FUlls x8 best of 78' I know I had a few bigger throws in me, but my technique right now is not as refined as it should be. Im ok with 78'

Light hammer x8 best of 129' much better. Had a couple throws at 128'/129'. Finding my rhythm and length again. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/23/20 at 1:09pm
7/23/20

Warm Up 

Power Clean from Floor 

135x3, 135x3, 185x2, 185x2, 225x2, 245x2, 265x0 just wasnt happening dropped to 245x1, 245x2, 255x1 CNS is not firing well 

Back Squat (3 seconds slow decent then Drop and come up fast)

135x5, 135x5, 225x5, 225x5 *begin tempo work 285x3, 285x3, 285x3, 285x3 

Bench Press (3 seconds slow decent then Drop and come up fast)

135x8, 135x5, *begin tempo work 185x5, 185x5, 205x5, 205x5

Accessory Circuit 

Landmine Single arm Press 3x10 each arm @ 70#
Single Arm Kneeling Overhead Paloff press 3x10 each arm 
Neutral Grip Pull Ups 3x8
Seated Russian Twists 3x20 @ 45# plate
Leg Lifts 3x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/24/20 at 6:26pm
7/24/20

Narrow Grip Hang Snatch went outside to do them for real (still no lock out at top because shoulder)

95x3, 95x3, 135x2, 155x2, 155x2 

Front Squat (3 second eccentric then drop and explode up)  

135x5, 135x5, *begin tempo work 205x5, 205x5, 205x5, 205x5 

Incline Bench (3 second eccentric then drop and explode up) / DB Backwards Lunges @ 30s in hand

135x5, 135x5, *begin tempo work 155x5, 155x5, 155x5, 155x5 / 4x8 each leg

BB Overhead Twists 3x20
Planks 3x40 seconds
DB Skull Crushers / DB Curls 3x12 @ 40s / 3x12 @ 40s

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