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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: 6/06/22 at 12:35pm
6/6/22

Had a busy weekend of moving stuff into my new house, mowing my lawn after getting my mower started from 4 years of not being started, and found out I had/have Covid! Good times. I feel totally fine now, but maybe for 2 days last week I felt a bit run down and tired. That was about it. My wife got it and she took it a bit harder. So I have been on Uber Dad duty all weekend and unable to the throw/lift until today. Either way, everyone is doing well now and we're just moving on from our fun jaunt with COVID.

Warm Up 

Hang Snatch 

115x5, 115x5, 135x2, 165x2, 165x2, 175x2 felt ok

ME Lower Front Squat Reverse SSB Bar 

135x5, 135x3, 225x3, 225x3, 275x2, 295x2, 315x2 felt really easy. 

SSB Split Squats 

135x5each, 135x5each, 135x5each 

Incline Bench (no DE or ME just figuring out what hurts my AC joint) 

135x5, 135x5, 135x5, 185x3, 185x3, 205x3, 215x3, 225x3, 235x3 felt great! I'll just stick to incline for now. 135x20 

Pull Ups / Ab Wheel / DB Skull Crushers 

3x5 / 3x10 / 3x10 @ 40s
Jeff Kaste



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6/2/22

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 225x2, 245x2, 255x2, 275x2 felt good 

DE Lower Squats against mini bands / Landmine rows 

135x5, 135x5, 135x5, 205x2, 205x2, 205x2, 205x2, 205x2, 205x2, 205x2, 205x2 felt speedy / 3x10 @ 135#

ME Upper Bench Press / Close stance Goblet squats with heels elevated

135x5, 135x5, 185x3, 185x3 *around here my AC joint on my right shoulder started to hurt a bit so I tested it out 225x3, still hurt, threw on sling shot 225x3, 275x3, 275x3 and that's all I managed. I'll get it straightened out. / 3x15 40# DB


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/02/22 at 5:32pm
5/30/22

Some light training since I wouldn't be able to do anything again until Thursday 

Warm Up 

ME Lower Hex Bar Deads 

165x5, *add 100# chains 165x5, 255x3, 255x3, 345x2, 395x2, 425x2 felt pretty good. *remove chains 345x5, 345x5, 345x5 

DE Incline Bench 

135x5, 135x5, 165x2, 165x2, 165x2, 165x2, 165x2, 165x2, 165x2, 165x2 felt fast. 

Ghettobell swings 

3x10 @ 100# + band around hips 

That was all she wrote. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/02/22 at 5:29pm
5/28/22

Alma Highland Games, Alma, MI

PROS: Adam Sizemore, Kendall Thomas, Sean Urquhart, Jeff Kaste, Zach Riley, Luke Crowley, John Pilling, Jeremy Gillingham

20# OStone- 39'1 
HWFD- 41'5 
LWFD- 74'8
HH- 102' 
WOB- 15' 
Caber- 2:45 
25# Sheaf- 23' 

Overall: 2nd. 

Not much to say, got my HWFD figured out but I fouled 4/6 of my WFD throws so I gotta refine that or I'm screwed. Hammer was a let down, I just never hit a big delivery and that ground was perfect for a good throw. Oh well. Caber was the highlight, a big stick and only 3 guys turned it so that was nice. This games is more of a boys weekend hang with my buddies and I was so glad to see some good friends. 

No games again until August. Had some lined up but life got in the way. The 2nd half of the season will have 5 big games so it gives me a bit of time to move into my new house, refine my throws, and find a training rhythm again. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/26/22 at 7:23pm
5/25/22

Found 30 minutes to sneak out back and get some WFD training in to fix some shit

HWFD x7 best of 41'

LWFD x6 best of 79' 

Figured out a few timing and rhythm issues and will hopefully be redeeming myself this weekend. We'll see!
Jeff Kaste



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5/23/22

Warm Up 

Power Clean 

135x3, 135x2, 185x2, 185x2, 225x2, 245x1, 255x1, 265x1 not bad

Squats 

135x5 *add 100# chains 135x5, 225x3, 225x3, 275x2, 295x2, 315x2 felt heavy on my back but moved well. Just wanted to move a little weight but not burn myself out. 

Bench Press / Trap Bar Dead jumps / Banded pull a parts

135x5, 135x5, 185x3, 185x3, 225x3, 255x3, 255x3, 255x3 / 145x3, 145x3, 145x5, 145x5, 145x5 / 3x20 
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5/21/22

Fair Hill Colonial Highland Gathering, Fair Hill, Maryland 

PROS: Beau Fay, John Collins, Mike Zolkiewicz, Nathan Burchett, Jeff Kaste, Sam Grammer, Dave Barron, Rob Meulenberg 

22# Hammer- 102' 2nd 
16# OStone- 48'10 2nd 
HWFD- 37'11 2nd *PUKE*
LWFD- 75'5 3rd 
Caber- 85 degrees 3rd
Sheaf (16# lol) 30' maxed out standards tied first 
WOB- 15' tied 3rd 

Overall: 2nd. 

Not my best showing but all things considered, I'm pretty ok with it. Was 85 degrees all day but not the first time I've thrown in such weather. Furious about my HWFD and a little about LWFD. Just didn't do anything I usually do right. Sh*t happens so I wont cry about it, but just disappointing. 

Sheaf was funny. No one brought a 20, so we threw someones 16. And then, the standards were put up incorrectly so they only went to 30'. It was fun to throw the 16 again, so light! 

I was definitely in my head about my shoulder but it was absolutely fine. I just need to build a bridge and get over it. Next weekend is Alma. A good games to have a fun time and see what happens. 

Had a great time and it was awesome to throw with Rob and Dave Barron before they retire. Zolk keeps saying he'll retire but I'll believe it when I see it! 

Love me some Fair Hill!
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5/19/22

Just a shake out session to keep everything firing. 

Warm Up 

Box Squats 

135x5, 135x5, *add 100# chains 135x3, 225x3, 225x3, 225x3, 225x3 nice and fast

Ghettobell Swings / DB Shoulder 3 way raises 

4x12 @ 100# w/ band around waist / 15# DBs side, half front, front raises 3x5. 

Tricep banded work / Banded Curls / Calf Raises

3x15 / 3x15 / 3x20
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5/18/22

Had some work to do at the new house and I ended up having some time to throw, in my back yard, of my house. It was awesome! 

Warm Up 

OStone 16#
Stands x4 best of 43'
Glides x3 best of 46' 

HWFD x5 best of 41'

LWFD x4 best of 78'

Heavy Hammer x3 best of 100'

Did it games style so not many warm ups or throws. Also, my shoulder held up totally fine. Still a little sore but gonna be alright. 
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5/16/22

Early Sunday morning I woke up in the night with my shoulder dislocated. Hasn't happened since 2005 in my sleep and hasn't been dislocated at all since 2013 so it was a bit of a shock. I guess in my sleep I had my arm above my head and it just popped out or something, I have no idea. Got it back in pretty quickly and went back to bed. Woke up a bit sore, and now on Monday it's still sore but ROM is 100% and it feels stable. Gonna play it safe with Fair Hill this weekend and just do some recovery stuff for upper body. Did get some lower body stuff going and it all felt totally normal and pain free. 

Warm Up 

Hang Cleans 

135x5, 135x3, 135x3, 185x3, 185x3, 225x2, 225x2, 225x2 felt very strong and poppy. 

Hex Bar Deads (3 sec eccentric) 

165x5, 165x5, 165x5, 255x3, 255x3, 255x3, 345x3, 385x3, 405x3, 405x3, 405x3 very easy

Planks 

3x40 secs each

Rotator Cuff work

Kept it light, slow eccentrics, and only 2 sets of 10 each thing with a light band. No pain except some pinching in the anterior shoulder/pec area (which is where it's most sore). 

Gonna do some test throws wednesday and then we get after it this weekend (or we don't all things depending!)
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5/14/22

Warm up 

Hang Close Grip Snatches (was able to go outside due to it being insanely hot today)

115x5, 115x5, 135x3, 135x3, 135x3 im bad at these

Reverse SSB Front Squats (2 sec eccentric) 

135x5 135x5, 135x5, 225x3, 225x3, *begin tempo 245x5, 265x5, 285x5 easy 

Incline Bench (2 sec eccentric) / Single Arm Landmine rows 

135x5, 135x5, 135x5, 185x3, 185x3, *Begin tempo 215x5, 225x5, 225x5 / 3x8each arm @ 70# added

DB Curls / Banded Paloff Press

3x12 @ 40s / 3x10 each side
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5/12/22

Warm Up 

Power Clean from Floor 

135x3, 135x3, 185x3, 185x3, 225x2, 255x2, 275x1, 255x2, 275x1 

High Box Squats with a controlled eccentric (playing around with this to see if it helps my legs recover faster but stay somewhat strong) 

135x10, 135x5, 225x5, 275x5, 315x3, 335x3, 365x3, 385x3, 405x3 

Bench Press (3 sec eccentric) / Bulgarian Split Squats

135x8, 135x5, 135x5, 185x5, 185x3, *begin tempo 225x5, 255x5, 275x5 hard / 3x5each leg @ 30# DBs

Russian Twists / Toe Touches w/ 45# plate

2x20
2x25
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5/11/22

Warm Up

Throwssss

25# pud thrown like a shot
Fronts x5 best of 32'
16# stone stand x6 best of 43' 
Glides x8 best of 47' not bad, but form is far from good. 

HWFD
1 turn x4 best of 35'
FUlls x6 best of 41'
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5/9/22

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 225x2, 245x2, 265x2, 275x1, 275x2, 285x1 probably wouldnt have caught the 285, but it was a good high pull 

Trap Bar Deads (3 sec eccentric then drop and explode up) / Seated DB OH Press w/ 3 sec eccentric then drop and explode 

165x8, 165x5, 165x5, 255x3, 255x3, 255x3, *begin tempo 325x5, 325x5, 325x5, 325x5 / 40sx6, 40sx6, 40sx6, 40sx6

Ghettobell swings / DB Curls / Skull Crushers 

3x20 @ 100# plus thick band around waist / 3x12 @ 30s / 3x12 @ 65# 

Standing Abs against band

2x20


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5/6/22

A few throws 

Warm up

LWFD
1-turns x5 best of 72' hmmm
Fulls x8 best of 80' finally. Feeling separation again. 

Heavy Hammer x5 best of 103' no speed at all

Light hammer x4 best of 126' see above. Form felt amazing but no speed
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5/5/22

Warm Up 

Hang Snatch 

115x3, 115x3, 115x3, 135x2, 165x2. 175x2, 185x2 feelin strongish

Reverse SSB Front Squats (3 sec eccentric then drop and explode up) 

135x5, 135x5, 135x5, 185x3, 185x3, *begin tempo 225x5, 225x5, 225x5, 225x5 

Incline Bench (3 sec eccentric then drop and explode up) 

135x5, 135x5, 155x5, *begin tempo 175x5, 175x5, 175x5, 175x5 

Ran out of time after that
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5/2/22

Warm Up

Power Clean from floor 

135x5, 135x3, 185x3, 185x3, 225x2, 255x2, 255x1, 255x2, 255x1 

Squat (3 sec eccentric and then drop and explode)

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

Bench (3 sec eccentric and then drop and explode) / Banded Rows 

135x5, 135x5, 135x3, 185x3, 185x3, *begin tempo 205x5, 205x5, 205x5, 205x5 / 4x12
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5/1/22 

Warm Up with pud 

HWFD 
1-turn x5 best of 35' 
Fulls x8 best of 39' worked on my cast out of the back and cleaned up a few orbit issues. However the rest of my body wasn't cooperating so a good throw did not happen. That's fine. 

LWFD x6 best of 76' see above. 
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4/30/22

Warm up 

Low Hang Cleans (lower to shin) 

135x5, 135x3, 185x3, 225x2, 255x2, 265x1, 255x2, 265x1 i like these

Hex Bar deads (3 sec eccentric then drop and explode back up)

165x5, 165x5, 165x5, 255x3, 2553, *begin tempo 325x5, 325x5, 325x5, 325x5 

Kneeling Press / Ghettobell Swings against band around hips

95x5, 95x5, 125x5, 125x5, 135x5, 135x5 / 4x12 @ 100# + Band 

Back extensions 2x15 @ 45# plate added
Ab Wheel 2x8 with resistance band 
Single Arm DB Side raises 2x10 each
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4/28/22

Warm Up 

Hang Snatch 

115x3, 115x3, 115x3, 135x2, 155x2. 155x2, 155x2 felt ok 

Reverse SSB Front Squats (3 sec eccentric then drop and explode up) 

135x5, 135x5, 135x5, 185x3, 185x3, *begin tempo 225x5, 225x5, 225x5, 225x5 

Incline Bench (3 sec eccentric then drop and explode up) /Trap bar jumps 

135x5, 135x5, 155x5, *begin tempo 165x5, 165x5, 165x5, 165x5 / 145x3, 145x3, 145x3, 145x3, 145x3, 145x3 

Skull Crushers 3x10 @ 110#
DB Curls 3x10each @ 40s 
Plate Twists 3x10each side @ 35# plate
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4/27/22

Throwssss 

Warm up with my beloved Pud

22# hammer x8 best of 104' 

16# hammer x8 best of 127' all in all not bad. My son has been waking up in the middle of the night and then again for the day between 5-530am so im not sleeping as well as Id like. All things considered this isnt bad! 
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4/25/22

Warm up 

Power Clean from floor 

135x5, 135x3, 185x3, 185x3, 225x2, 255x2, 255x1, 255x2, 255x1 felt pretty decent

Squat (3 sec eccentric and then drop and explode)

135x5, 135x5, 135x5, 135x3, 225x3, 225x3, *begin tempo 255x3, 255x3, 275x3, 275x3 

Bench (3 sec eccentric and then drop and explode) / Ghettobell swings

135x5, 135x5, 135x3, 155x3, 155x3, *begin tempo 185x5, 185x5, 195x5, 195x5 / 4x10 @ 145# 

My son woke up from his nap so no time for core. Will do it during work. 


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4/24/22

Throwssss

HWFD 
1-turn x5 best of 36' 
2 turns x8 best of 41' most were around 39, then I remembered to try harder

LWFD x10 best of 77' I reviewed a lot of film from this session and my cast out of the back was trash and threw off my entire throw. I will be drilling a better entry because I think there is some bigger numbers in me but I'm fighting myself. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/22/22 at 10:54am
Thanks, Satch! I try to keep up with the hip, new exercises. 

I dont know if they work, but they feel like it!
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 4/22/22 at 7:06am
I often have to google some of your exercises.  Back in the day lifts were so simple, just the basics.  I’ll guess I’ll be the last man reading your workouts. Keep grinding 
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It's purely selfish, Satch! I like looking back on my logs by searching key words. 

I know one day this site will die. But I'll be here, logging away! 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 4/21/22 at 7:06am
Looking like you’re the last man standing Jeff 
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4/20/22

Throwssss

16# Stone
Fronts x5 best of 42'
Stands x5 best of 42' Lol
Glides x5 best of 44' some things were not clicking but i know the power is there. 

HWFD
1-turns x3 best of 34' just hitting positions 
Fulls x6 best of 40' worked on my trajectory out of the back and also being more patient and there was a significant positive effect. 

LWFD x5 best of 78' woo
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Joined: 8/17/10
Location: Dover, NH
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/18/22 at 4:14pm
4/18/22

Warm Up 

Power Clean from floor

135x5, 135x3, 185x3, 185x2, 225x2, 225x1, 255x1, 265x1, 275x1 not bad

Back Squat Iso push against pins for 2 seconds then drop 

135x5, 135x5, 225x5, 225x3, 225x3 *begin Iso work 245x3, 245x3, 245x3, 245x3 felt powerful-y 

Bench press iso push against pins for 2 seconds then drop 

135x5, 135x5, 185x5, 185x3, *begin iso work 205x3, 205x3, 205x3, 205x3

Core and some accessories 
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: 4/18/22 at 4:12pm
4/17

Back continues to feel better, nearly normal. No pain any more, just some general tightness across the sacrum area. Stretching and mobility is helping. 

Had about 30 minutes at home so I did:

20 total pud throw, 5 per arm, 2 styles 
10 20# sheaf tosses. Accuracy wise, lookin great! Height wise...i dunno?
8 WOB throws at 14' branch. Made last 5 in a row. 
Jeff Kaste



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