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TRAINING LOG: Jeff Kaste |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Thanks, Satch! I try to keep up with the hip, new exercises.
I dont know if they work, but they feel like it!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Larry Satchwell
Senior Member Joined: 8/30/04 Location: United States Status: Offline Points: 326 |
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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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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Larry Satchwell
Senior Member Joined: 8/30/04 Location: United States Status: Offline Points: 326 |
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Looking like you’re the last man standing Jeff
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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