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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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3/30/22
Was going to get out and throw during lunch but it just didn't work out, so I did some puds, hammer winds, and WOB at home. 25# Pud throws x40 total, 5 each arm in 3 styles (WFD, Single arm hammer, irish sling) 22# Hammer 5x8 winds. Core will be feeling it. WOB x8 each arm. Felt ok but I'm def not in good throwing shape.
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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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3/31/22
Warm up Hang Snatch 95x5, 95x5, 135x3, 145x3, 165x2, 175x2, 185x2 Incline Bench 135x8, 135x5, 175x4, 215x3, 25x3, 245x2, 265x1, 275x1, 285x1, benched legs lifted up on this one and I nearly died but thankfully, I didnt. 235x4, 235x4, 235x4 Seal Rows 135x5, 135x5, 185x5, 185x5, 225x3, 245x2, 255x1, 265x1, 275x1, 225x4, 225x4, 225x4 Ran out of time for core, a shame.
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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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4/2/22
Warm Up Low Hang Clean (lower bar to mid shin) 135x5, 135x3, 185x3, 205x3, 235x3, 235x3, 235x3 Hex Bar Deads (1 sec eccentric) 165x5, 165x5, 255x5, 255x3 *add 100# chains 255x3, 305x3, *begin tempo work 365x4, 365x4, 365x4, 365x4 Kneeling OHP (1 sec eccentric) / Ghettobell swings w/ heavy band around waist for added tension on hip 95x8, 115x5, 125x3, 145x4, 145x4, 145x4 145x5 / 4x15 @ 90# |
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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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4/3/22
Throws! Pud Warm Up HWFD 1-turns x5 best of 36' Fulls x8 best of 39' wonky LWFD x5 best of 76' close to slapping a few but still wonky 16# Hammer x5 best of 129' felt like the warm embrace of an old friend.
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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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4/4/22
Warm Up Power Cleans at 90% 135x3, 135x3, 185x3, 185x3, 225x2, 245x1, 245x1, 245x1 snappy SSB Box Squats to just above parallel (1 sec eccentric, 1 sec pause on box) 135x5, *add 100# chains 135x5, 225x3, *begin tempo 245x3, 245x3, 245x3, 245x3 felt ok, def not speed work but I did feel powerful. Bench Press (1 sec eccentric, 1 sec pause) 135x8, 135x5, *add 100# chains 135x3, 165x3, *begin tempo 185x3, 185x3, 185x3, 185x3 these felt really good. Ab Wheel 3x10 Then my son woke up and I had to get Dad'in
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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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4/5/22
Throws! Warm Up w/my old friend, the Pud 16# Stone Fronts x4 best of 39' Stands x5 best of 42' throwing it too high Glides x5 best of 46' very pleasantly surprised. HWFD x5 fulls best of 39' fixed a couple things from last session and just wanted to try it out. Heavy Hammer x5 best of 105' huzzah, at least hammers dont completely suck.
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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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4/7/22
Warm Up Hang Snatch 95x5, 95x5, 135x3, 135x3, 155x2, 155x2, 155x2 keeping things snapping Reverse SSB Front Squat (1 sec eccentric) 135x5, 135x5, 185x3, 225x3, 255x3 285x2, 315x1, 335x1, 355x1PR woo 275x3, 275x3, 275x3 surprised myself Incline Bench Isometric drop (push bar into bars for 2 sec, then drop and press) 135x5, 135x5, 155x5, *begin iso work 185x3, 185x3, 185x3, 185x3 Standing BB Twists 2x10each @ 135 Planks 2x45secs Zottman Curls 3x10 @ 30s EZ Bar Skull Crushers 3x10 @ 65, 85, 85
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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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4/9/22
Warm Up Hang Clean 135x5, 135x3, 185x3, 185x3, 185x3, 225x2, 255x2, 265x2, 275x2 felt good Deadlift (regular bar) Isometric work (pull to bars at knee height, hold for 2 seconds) 135x8, 135x5, 225x5, 225x3, 225x3, 315x3, begin Iso work* 315x3, 315x3, 315x3, 315x3 Kneeling Hex Bar OHP / Ghetto Bell swings with band around hips 75x10, 75x5, 95x5, 95x5, 125x3, 125x3, 125x3 / 100x15, 100x15, 100x15 My back flared up and it's sharp and hurty. Need to see my chiro but hes not in on weekends. Ugh. I'll just deal with it I suppose.
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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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Been dealing with some weird back pain since Saturday. My chiro did some good work on Monday but the pain is still lingering. It's not the same pain I've been managing for nearly 12 years, feels more like my SI joint area. I soldiered on yesterday and did some light work to get some blood flowing.
Warm Up Bench Press Isometric press into bars for 2 seconds then drop 135x8, 135x5, 135x5, 185x5, *begin iso work 205x3, 205x3, 205x3, 205x3 felt strong Pull Ups, wide grip 5, 5, 5, 5 DB Curls / DB Skull Crushers 3x10 each at 30s Did some Goblet squats and banded pull throughs with no pain. It's weird, doesn't hurt to lift but hurts to bend certain ways. Not terribly concerned but it's derailing a solid off/pre-season.
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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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4/15/22
After a 2nd chiro visit, im finally feeling mostly good. My QL is still guarding a bit but I am able to do many more activities, including lifting pain free! Warm Up Hang Cleans 135x5, 135x5, 185x3, 185x3, 225x3, 225x3, 225x3 felt snappy still Hex Bar Deads 165x5, 165x5, 225x3, *add 65# chains 255x3, 345x3, 345x3, 345x3, 345x3 no pain, felt strong Kneeling OHP 95x5, 95x5, 125x5, 125x5, 125x5 Ghettobell swings / Banded Pull A parts / Dead Bugs 3x20 @ 90# with band around waist / 3x20 / 3x30 Really just felt things out here, will try to get back into things with my program on Sunday or Monday.
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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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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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4/20/22
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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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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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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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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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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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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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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4/27/22
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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4/28/22
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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4/30/22
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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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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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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5/5/22
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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5/6/22
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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5/9/22
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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5/11/22
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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5/12/22
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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5/14/22
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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