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TRAINING LOG: Jeff Kaste |
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TheJeff696 
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 Posted: 2/02/22 at 2:06pm |
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2/2/2022
Warm Up Reverse Sled Drag for 6 minutes Rack Pull (1 sec Eccentric) / Hang Clean Super set 135x8, 225x5, 225x5, 315x4, 315x4, 435x5, 485x5, 515x5 felt good but heavy / 135x5, 135x3, 185x3, 185x3, 235x2, 265x2, 285x2 the 285 felt not as great as 275 last week lol Front Squat with reverse SSB (1 sec eccentric) 135x5, 135x5, 185x3, 225x3, 255x2 275x3, 295x3, 315x3, 335x3 tied my PR in FS. I was 45# heavier when I last did it, but I also didnt cheat with a reverse SSB. I say it balances out. Neutral Grip Pull Ups (2 sec eccentric) BWx3, BWx3, BWx2, BWx1, +20#x3, +40#x3, +50#x3, +60#x3 woo 1/2 Kneeling Stability Lift 3x10each Front Plank 3x60" 1/2 Kneeling Stability Chop 3x10each |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/03/22 at 4:08pm |
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2/3/2022
Had to do a back to back training sesh. I was feeling it from yesterday so I didnt expect much Warm Up Hang Snatch 95x5, 95x5, 95x4, 115x3, 135x2, 145x4, 165x4, 175x4 not bad RDLs (1 sec eccentric) 135x5, 185x5, 225x5, 225x3, 275x3, 315x3, 335x3, 365x3, 385x3 PR? Maybe? The form wasn't great but I wanted to push myself for this block. Incline Bench (1 sec eccentric) 135x5, 135x5, 135x5, 185x4, 205x3, 225x3, 245x3, 265x3, 275x1 was supposed to be 3 but with no spotter I didnt want to risk it. Lame. Core Medley Crunches w/30# DB 3x25 Toe Touches w/30# DB 3x25 Supermans 3x20
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/06/22 at 2:57pm |
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2/6/22
New Block! Warm Up Power Cleans from Floor 135x5, 135x3, 185x3, 225x2, 255x1, 265x1, 275x1 filmed myself and realized I wasn't full extending before the final pull. Dummy. These felt much better! Bench Press (3 sec eccentric, 60" rest periods) 135x8, 135x5, 185x5, *begin tempo/rest 225x5, 235x5, 245x5, 255x5, 265x5 *got 4, did the final one after a 15 sec break) BRUTAL Wide Grip Pull Ups (3 sec eccentric) max reps 5, 5, 4 I is weak Narrow Grip Bent over BB Rows / Single Arm DB Flys / Banded Pull A Parts (all res 2 sec eccentric) 15x8, 135x6, 185x8, 205x8, 225x8 / 3x8each @ 15# / 3x15 Didnt have time for core as my son was with me and he demanded a bottle and challenged me to a duel.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Larry Satchwell
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Joined: 8/30/04 Location: United States Status: Offline Points: 326 |
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Posted: 2/07/22 at 6:55am |
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Family first!
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TheJeff696
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Posted: 2/07/22 at 12:55pm |
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You know it, Satch!
PS: I lost the duel 2/7/2022 Warm Up Hang Snatch (2 sec eccentric lowering) 95x5, 95x5, 115x4, 145x4, 145x4, 145x4 easy peasy Reverse SSB Front Split Squats (1 sec eccentric) 85x5each, 85x4each, 105x5each, 125x5each, 135x5each, 145x5each, 155x5each feeling stronger in these than in the past but still weak overall Single Leg RDLs (no eccentric tempo) 85x5each, 105x5each, 125x5each, 135x5each, 145x5each Hamstring Bridges (4 sec pause at top of each rep) / Ghettobell Swings 3x8 / 3x12 @ 90# Ab Wheel / Weight Plate Hammer Winds 2x10 / 2x10 each side @ 25# plate
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/09/22 at 1:39pm |
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2/9/2022
Warm Up Hang Cleans 135x3, 135x3, 185x3, 185x3, 225x2, 245x2, 255x2, 265x2, 275x2 best these have felt in a while Incline Bench (3 sec eccentric) 135x8, 135x5, 155x5, *begin tempo 175x5, 185x5, 195x5, 205x5, 215x5 honestly wasn't terrible. Buildinggggg Dead lift (regular ass barbell!) 2" deficit, 3 sec eccentric 135x8, 135x5, 135x5, 225x3, 225x3, 225x3, *begin tempo 295x5, 315x5, 335x5, 335x5 not letting my ego get in the way Wide Grip Rows / Banded Side throws / Banded Standing Crunches 3x10 2 sec eccentric / 3x10each side / 3x20
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/12/22 at 6:39pm |
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2/12/2022
Warm Up Power Snatch from floor 95x5, 95x5, 115x4, 135x3, 155x2, 175x3, 135x3, 135x3 felt really good today Back Squat (1 sec eccentric) 135x5, 135x5, 135x5, 225x5, 225x4, 275x5, 295x5, 315x5, 325x5, 335x5 felt a bit heavy today Seal Rows (1 sec eccentric) 135x5, 185x5, 185x3, 205x5, 215x5, 225x5, 235x5, 245x5 noice Dead Bug Single Arm DB Floor Press (2 sec eccentric) / Back Extensions / 1/2 Kneeling Single arm DB OHP 3x8each @ 60, 70, 70 / 2x10 @ 45# added / 2x10each @ 40# DB
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/14/22 at 1:32pm |
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2/14/2022
Warm Up Power Cleans from Floor 135x5, 135x3, 185x3, 225x2, 245x1, 265x1, 275x1 275x1 not bad Bench Press (3 sec eccentric, 60" rest periods) 135x8, 135x5, 185x5, *begin tempo/rest 235x5, 245x5, 255x5, 265x5, 275x5 *got 4, did the final one after a 15 sec break) happy with the progress Wide Grip Pull Ups (3 sec eccentric) max reps 7, 5, 5, 4 Narrow Grip Bent over BB Rows / Single Arm DB Flys / Banded Pull A Parts (all res 2 sec eccentric) 135x8, 135x6, 195x8, 215x8, 235x8 / 3x8each @ 15# / 3x15 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/15/22 at 11:26am |
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2/15/2022
Warm Up Hang Snatch (2 sec eccentric lowering) 95x5, 95x5, 125x4, 145x4, 155x4, 155x4 Reverse SSB Front Split Squats (1 sec eccentric) 115x5each, 135x5each, 155x5each, 165x5each, 175x5each much stronger this week than last. Single Leg RDLs (no eccentric tempo) 105x5each, 125x5each, 145x5each, 155x5each, 165x5each TRX Hamstring Curls (2 sec eccentric) / Ghettobell Swings 3x12 / 3x12 @ 115# 1/2 Kneeling Stability lift 2x10each Front Plank 2x60" 1/2 Kneeling Stability Chop 2x10each
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/17/22 at 2:08pm |
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2/17/2022 Warm Up Hang Cleans 135x3, 135x3, 185x3, 185x3, 225x3, 245x2, 265x2, 275x2, 275x2 Incline Bench (3 sec eccentric) 135x8, 135x5, 165x5, *begin tempo 195x5, 205x5, 215x5, 225x5, 235x5 very pleased Dead lift (regular ass barbell!) 2" deficit, 3 sec eccentric 135x8, 135x5, 135x5, 225x3, 225x3, 275x3, *begin tempo 315x5, 335x5, 355x5, 365x5 feeling better Wide Grip Rows / Russian Twist w/45# plate / Leg Lifts 3x10 2 sec eccentric / 3x30 / 3x10
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TomLawrence
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Posted: 2/18/22 at 3:01pm |
If these are what I think they are, I always told myself that there was hammer carryover on these if you turn your opposite foot when you rotate. I think I was right. Tom
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Aim high. Stay hungry.
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TheJeff696
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Posted: 2/19/22 at 4:07pm |
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They're just landmine sweeps or "Bigfoot tree shakes" haha but yeah I think there is a good carry over! They are exhausting though.
2/19/2022 Warm Up Power Snatch from floor 95x5, 95x5, 125x3, 145x3, 165x2, 185x3 (2 were good, 1 was...not), 155x3, 155x3 Back Squat (1 sec eccentric) 135x5, 135x5, 135x5, 225x5, 225x3, 255x3, 285x5, 305x5, 325x5, 335x5, 345x5 felt heavy Seal Rows (1 sec eccentric) 135x5, 185x5, 185x3, 215x5, 225x5, 235x5, 245x5, 245x5 noice Dead Bug Single Arm DB Floor Press (2 sec eccentric) / Back Extensions / 1/2 Kneeling Single arm DB OHP 3x8each @ 70, 80, 80 / 2x10 @ 45#/70# added / 2x10each @ 45# DB |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/21/22 at 2:16pm |
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2/21/2022
Warm Up Power Cleans from Floor 135x5, 135x3, 185x3, 225x2, 255x1, 275x1, 275x1 275x1 Bench Press (3 sec eccentric, 60" rest periods) 135x8, 135x5, 185x5, *begin tempo/rest 245x5, 255x5, 265x5, 275x5, 285x3 then x2 *did the final two after a 15 sec break) definitely feeling bench be stronger. Wide Grip Pull Ups (3 sec eccentric) max reps 7, 6, 5, 4 Narrow Grip Bent over BB Rows / Single Arm DB Flys / Banded Pull A Parts (all res 2 sec eccentric) 135x8, 135x6, 185x8, 225x8, 235x8, 235x8 / 3x8each @ 15# / 3x15 Back Extensions 2x20 @ BW 1/2 Kneeling Overhead Paloff Press 2x10each
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/22/22 at 11:31am |
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2/22/2022
Warm Up Hang Snatch 95x5, 95x5, 125x4, 135x3, 155x4, 155x4, 155x4 Reverse SSB Front Split Squats (1 sec eccentric) 125x5each, 145x5each, 165x5each, 175x5each, 185x5each very happy Single Leg RDLs (no eccentric tempo) 115x5each, 135x5each, 155x5each, 165x5each, 175x5each TRX Hamstring Curls (2 sec eccentric) / Ghettobell Swings 3x12 / 3x12 @ 115# 1/2 Kneeling Stability lift 2x10each Front Plank 2x60" 1/2 Kneeling Stability Chop 2x10each |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/25/22 at 7:54am |
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2/25/22
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/26/22 at 7:15pm |
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2/26/2022
Warm Up Power Snatch from floor 95x5, 95x5, 135x3, 155x3, 165x1, 185x3, 155x3, 155x3 Back Squat (1 sec eccentric) 135x5, 135x5, 135x5, 225x5, 225x3, 265x3, 295x5, 315x5, 335x5, 345x5, 355x5 def had more which is encouraging Seal Rows (1 sec eccentric) 135x5, 185x5, 185x3, 205x5, 225x5, 235x5, 245x5, 255x5 Single Arm DB Bench (2 sec eccentric) / Modified Nordic Curls / Standing Banded Ab Crunch 3x8each @ 80, 80, 80 / 3x10 / 3x25 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 3/01/22 at 1:37pm |
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3/1/22
New block, new me Warm Up Power Cleans from floor (working up to 90%) 135x5, 135x3, 185x3, 185x2, 225x2, 255x2, 255x2, 255x2 felt really nice! Bench Press (1 sec eccentric, 3 sec pause 1" above chest) 135x8, 135x5, 185x5, 225x5, *begin tempo work 245x4, 255x4, 265x4, 275x4 this got hard RDLs (1 sec eccentric, 3 sec pause at bottom) 135x8, 135x5, 225x5, 225x5, *begin tempo 275x4, 295x4, 315x4 love these Landmine Press Kneeling 2x10 @ 45, 70 1/2 Kneeling Paloff Press w/ band 2x10each side Back Extensions 2x20 Weighted Toe Touches 2x15 @ 45# plate
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 3/03/22 at 12:18pm |
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3/3/22
Warm Up Hang Cleans 135x5, 135x3, 185x3, 185x3, 225x3, 255x3, 265x3, 275x3 didnt feel splosive today Squat (1 sec eccentric) 135x5, 135x5, 135x5, 225x5, 225x3, 275x3, 305x4, 325x4, 345x4, 365x4 most I've squatted for more than a single or to a box in 3-4 years I think Seal Rows (1 sec eccentric) 135x5, 135x5, 185x5, 185x3, 225x4, 235x4, 245x4, 255x4 Plate Shoulder Raise 3x12 @ 25# Planks 2x60" DB Curls 3x10 @ 30s, 30s, 40s Skull Crushers 3x10 @ 65, 65, 65
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 3/06/22 at 8:05am |
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3/5/22
Warm Up Hang Snatch 95x5, 95x5, 135x3, 135x3, 155x3, 165x3, 175x3 Incline Bench (1 sec eccentric, 3 sec pause 1" above the chest) 135x5, 135x5, 155x5, 155x3, *begin tempo 195x4, 205x4, 215x4, 225x4 felt great! Trap Bar deads High Handle(1 sec eccentric, 3 sec pause 1" above the floor) 165x5, 165x5, 255x3, 255x3, 255x3, *begin tempo 345x5, 375x5, 405x5, 435x5 best this has felt in a while. Russian Twist w/45# plate 3x10 each side Kneeling DB OHP 3x10 @ 45s Back Extensions 3x10 @ 45# added Ab Wheel 3x10
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 3/07/22 at 6:25pm |
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3/7/22 Warm Up Power Cleans from floor (working up to 90%) 135x5, 135x3, 185x3, 185x2, 225x2, 255x2, 255x2, 255x2 Stuck with the same weight as last week Bench Press (1 sec eccentric, 3 sec pause 1" above chest) 135x8, 135x5, 185x5, 225x5, *begin tempo work 255x4, 265x4, 275x4, 285x3 did the final rep 20 seconds later. Probably could have gotten it with a spotter. But I didnt wanna die. Wide Grip RDLs (1 sec eccentric, 3 sec pause at bottom) 135x8, 135x5, 225x5, 225x5, *begin tempo 275x4, 295x4, 315x4, 275x4 *Tweaked my either lat or Teres Minor on 315, bar got away from my body. Stupid. Dropped weight for the final set. Landmine Press Kneeling 2x10 @ 45, 70 1/2 Kneeling Paloff Press w/ band 2x10each side Back Extensions 2x20 Weighted Toe Touches 2x15 @ 45# plate It's 10 hours later and my lat/Teres Minor feels ok. It's sore but it's not limiting me. I'll be smart this week and it should be healed up by this weekend.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 3/09/22 at 2:04pm |
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3/9/22
Lat/Teres Minor feels great, a bit sore, but overall good. I'll be sure to be careful and keep blow flow going in. Got out to THROW!! Ground was mostly melted out but the ground under the grass was frozen solid except in select spots. So I did wat I could. Pud Warm up. 20# Puds x20 reps HWFD 1 turns x5 Fulls x5 measured best one @ 40' LWFD x5 best of 79' WOB x5 Couldnt have been a better kick off! Wob felt not great haha but it'll get better.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
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Posted: 3/10/22 at 3:06am |
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That's a heck of a first practice. Now, for the love of Satan, do not hurt yourself.
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TheJeff696
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Posted: 3/10/22 at 5:59pm |
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That's like asking an Eagle not to fly, it's gonna happen!
3/10/22 Warm Up Hang Cleans 135x5, 135x3, 185x3, 225x3, 255x3, 265x3, 275x3 kept it the same as last week Squats (1 sec eccentric) 135x5, 135x5, 135x5, 225x3, 225x3, 275x3, 315x4, 335x4, 355x4, 375x4 best I've done in years. *Supposed to do Seal rows but trying to be safe with the Lat/Teres Minor (which feels great!) Incline Bench (1 sec eccentric, 3 sec pause 1" about chest) 135x5, 135x5, 165x5, *begin tempo 205x4, 215x4, 225x4, 235x4 not bad at all Plate Raises 2x10 @ 45# plate Planks 2x60" DB Curls 3x10 @ 40s Skull Crushers 3x10 @ 70
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 3/14/22 at 12:25pm |
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3/12/22 Warm Up Hang Snatch 95x5, 95x5, 125x3, 145x3, 165x3, 175x3, 175x3 Incline Bench (1 sec eccentric, 3 sec pause 1" above the chest) 135x5, 135x5, 155x5, 155x3, *begin tempo 205x4, 215x4, 225x4, 235x4 Trap Bar deads High Handle(1 sec eccentric, 3 sec pause 1" above the floor) 165x5, 165x5, 255x3, 255x3, 255x3, *begin tempo 355x5, 385x5, 415x5, 445x5 Really liking where I'm at with this Russian Twist w/45# plate 3x10 each side Kneeling DB OHP 3x10 @ 45s Back Extensions 3x10 @ 45# added Ab Wheel 3x10
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 3/14/22 at 12:29pm |
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3/14/22
Leaving for Florida tomorrow afternoon so I am trying to squeeze in as much training as I can. Combined a couple days today Warm Up Hang Clean 135x5, 135x3, 185x3, 185x3, 225x3, 245x3, 245x3, 245x3 kept it lighter Squat (1 sec eccentric) 135x5, 135x5, 225x5, 225x3, 275x3, 315x3, 315x3, 345x3, 385x3 was going to keep it light but I talked to Rob Young and he told me to quit being a Hoser! 4 wasn't happening safely with my final set but I'm thrilled to get 3 reps on that! Bench Press (1 sec eccentric, 3 sec pause 1" above chest) 135x8, 135x5, 185x5, 185x3, 225x3, 255x4, 265x4, 275x4, 285x4 hell yes Ab Wheel 3x10 1/2 Kneeling Single arm Paloff Press 3x10 each side DB Curls 3x12 @ 40s Skull Crushers 3x12 @ 65#
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 3/23/22 at 2:04pm |
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3/23/22
Florida trip was good, did some BW stuff when I was bored but just to keep blood flowin into the joints/get a pump. My son got sick on the day we left so I havent been sleeping well, but I attempted to get some training in today. Warm Up Power Cleans from floor 135x5, 135x3, 185x3, 225x2, 245x1, 255x1, 275x1, 275x1, 275x1 Squat (1 sec down, 3 sec pause, explode up) 135x5, *add 100# chains 135x5, 225x3, 225x3, *Begin tempo 245x4, 255x4, 265x4, 265x4 Warmed up for bench press with chains but then my wife needed me as my son was very upset/feverish. He'll be ok, but I called it there for the day. I'll finish it tomorrow.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 3/24/22 at 5:24pm |
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3/24/22
Son still having a tough time with his fever but as I type this, it's essentially gone. However, I did have to split my workout today. Warm up Hang Snatch 95x5, 95x5, 125x4, 145x3, 155x2, 165x2, 175x2 Incline Bench 135x8, 135x5, 165x5, 185x4, 205x3, 235x2, 255x1, 265x1, 275x1, 225x4, 225x4, 225x4 felt pretty good. I think 285-295 is in the cards Leg Lifts 3x12 Landmine Sweepers @ 50# 3x10each Had to wrap it up here. Came back around 6ish hours later Warm Up Seal Rows 135x5, 135x5, 135x5, 185x4, 205x3, 225x2, 245x1, 255x1, 275x1, 225x4, 225x4, 225x4 Tricep Skull Crushers 4x15 @65 BB Curls 4x12 @ 65
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 3/29/22 at 10:41am |
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3/26/22
Warm Up Low Hang Clean (lower bar to mid shin) 135x5, 135x3, 185x3, 205x3, 225x3, 225x3, 225x3 Hex Bar Deads (1 sec eccentric, 3 second pause at the bottom at full tension) 165x5, 165x5, 255x5, 255x3 *add 100# chains 255x3, 305x3, *begin tempo work 345x4, 345x4, 345x4, 345x4 really liked how these felt. Kneeling OHP (1 sec eccentric) 95x8, 115x5, 125x3, 135x5, 135x5, 135x5 135x5 Core work
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 3/29/22 at 10:44am |
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3/27/22
Got a moment to go out and do some throws. Went poorly lol Pud warm up x20ish throws each side Ostone 16# Fronts x5 best of 39' Stands x8 best of 41' I'm feeling a bit slow/not explosive. Common for me this early on. LWFD x10 best of 75' less than impressive. Still nice to throw!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Posted: 3/29/22 at 10:47am |
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3/28/22
Warm Up Power Cleans from floor 135x5, 135x3, 185x3, 225x2, 245x1, 255x1, 275x1, 275x1, 275x1 stayed the same as last week. Squat (1 sec down, 3 sec pause, explode up) 135x5, *add 100# chains 135x5, 225x3, 225x3, *Begin tempo 255x4, 265x4, 265x4, 275x4 feeling fairly quick Bench Press (1 sec down, 3 sec pause, explode up) 135x8, 135x5, *add 100# chains 135x5, 155x3, 185x3, *begin tempo 205x4, 205x4, 205x4, 205x4 felt strong. Core work
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696 wrote: