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TRAINING LOG: 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: 3/29/17 at 7:58am
Only in my dreams did I hope to have 5 people reading this *wipes tears away* thank you, ye loyal readers 

3/28/17

Pressed for time today, hate that but, life

Warm Up 

Clean to Strict Press (1 clean then presses) 

95x5, 95x5, 95x5, 135x3, 135x3, 135x3, 155x3, 155x3, 170x3, 170x3, 185x3, 185x3 noice 

Muscle Snatch 

135x5, 135x5 

Bench Press / Chin Ups 

135x8, 185x5, 185x5, 225x5, 275x5, 285x4, 295x3, 305x2, 315x1, 275x5, 285x4, 295x3, 305x2, 315x1 / 5,5,5,5,5

Triceps Push Down Finisher 

5x20 lowering the weight each time with 10 seconds break. Pump city
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 3/29/17 at 8:14am
Hey jeff,when do you open your season? What games you doing so far? Good luck in 2017!
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES
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I open up at Fair Hill in May and I have a streak of 5 during the first half of the season: Fair Hill, Alma, Perth-Andover, Rhode Island, and Chicago. Then a bit of a break with Glasgow Lands in July.

Then Detroit, Fergus (pretty sure), Maine and then Calgary, (Maybe, not confirmed) Estes Park, and hopefully Loon. 

So another busy season!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 3/29/17 at 10:56am
Cool...good luck
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES
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Thanks! 

3/30/17

Warm Up 

Dead Lift @ 2" Deficit 

135x5, 135x5, 225x3, 225x3, 225x3, 315x3, 315x3, 405x3 *add 40# chains 405x2, *up to 80# chains 405x2, *up to 120# chains 405x2, 405x2, 405x2, 405x2, 405x2 felt pretty good and fast off floor. *remove chains and deficit 405x3, 405x3, 405x3 all for speed 

High Box Squat 24" box / Lateral Bench Jumps 

135x10, 225x5, 275x5, 315x5, 315x5, 315x5 / 6,6,6,6 

Pendlay Rows / Face Pulls 

135x5, 185x5, 225x5, 245x5, 275x5, 275x5 / 10,10,10,10,10 

Ab Wheel / Roman Chair Glute Raises 

4x10 / 4x12 @ holding 45# plate 
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4/2/17

Warm Up 

Squat 

135x5, 135x5, 135x5, 225x5, 225x5 *add 80# chains 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3 *remove chains 225x10 not bad here. Really working on acceleration out of hole. I felt good! 

SSB Banded Box Squat jumps (a la KO video that everyone on FB saw) 

6x5 @ 115 and orange minis. Loved these! Always nice to do something different for 'splosiveness than the same old. 

Snatch High Pulls from Box 

95x5, 95x5, 135x5, 135x5, 135x3, 185x3, 185x3, 185x3, 225x3, 225x3 Hang Cleans to finish 225x10 

Fatbell Jumps / Leg Extensions 

4x10 @ 44s / 4x12 

Ab Wheel and leg extension finisher for ultimate pain!
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4/4/17

Warm Up 

1 Hang Clean to OHP variation (Strict and PP) 

Strict 95x5, 95x5, 95x5, 135x5, 135x3, 135x3, 165x3, 185x2, 195x2, 195x1, PP 205x5, 225x5 

BB bent Over Pendlay Rows / Ab Wheel

225x5, 225x5, 275x5, 275x5, 275x5, 275x5 / 4x10 

Bench Press 

135x8, 185x5, 185x5, 225x3, 225x3, 225x3, 225x3, 225x3 doing these for speed. Felt fast. 225x16, 185x11, 185x7, 185x7, 185x5 all with 1 minute rest. The pump!

BB Curls 

60x5, 70x5, 80x5, 90x5, 100x5, 110x5, 50x20 

And done. 


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4/7/17

Warm Up 

Dead Lifts from 2" Deficit 

135x5, 135x5, 225x5, 225x3, 225x3, 315x3, 315x3, 405x3, 435x3, 455x3, 455x3, 455x3, 455x3, 455x3 *remove deficit 495x1, 495x1 felt good 

Front Squat / Ab Wheel 

135x5, 135x5, 185x3, 185x3, 225x3, 245x3, 275x2, 225x5 I am bad at these lately. But they did not hurt. / 4x10 

Wide Grip Cable Rows / BB Glute Bridge 

3x15 / 3x15 @365


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4/9/17

Really warm weather and I decided to try and throw. Field was a soggy mess but I found a dry enough area to do some season opening work. 

22# Braemar x 8 best of 36' 
16# Stands x10 best of 42' 

HWFD x8 best of 39' 

22# Hammer x 10 best of 92' 

Theme of today was just hitting positions if possible. Stones felt pretty good considering I just worked left elbow open and right side push. No need to glide yet. My stand is bad enough 

Weight was definitely off rhythm and timing. Strength seems ok. 

Hammer was bad timing. Did some 1 winds and hit 80' which is bad for people like Damien Fisher but for ole jeff, I dont think I have ever done a 1 wind that far. Just need to get comfy with the positions again. 


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4/10/17

Warm Up 

Squat w/Buffalo Bar 

135x5, 135x5, 185x5, 225x5, 225x5, 275x3, 275x3, 315x3 *belt 315x3, 365x2, 385x1, 315x3, 365x2, 385x1 meh. Didn't feel great. 

High Bar Oly Squats 

225x8, 225x8, 225x8 I need to get back to these more frequently. 

Hex Bar Dead jumps / RDLs from 2" box (so I could go full ROM) 

215x5, 215x5, 215x5, 215x5 / 315x5, 315x5, 315x5, 315x5 

Side Squats + Lateral Jumps + Broad Jumps / Ab Wheel 

135x10, 135x10, 135x10 / 5 per side x3 rounds / 3 in a row x 3 rounds / 3x15
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4/11/17

Warm Up 

Hang Clean + Push Press (every PP had it's own HC) 

95x5, 95x5, 135x3, 135x3, 185x2, 185x2, 185x2, 205x2, 225x2, 225x2, 235x1, 245x1, 255x1, 265x0 so close! 225x5 Almost had the 265 as my left arm was on it's way up but right arm would have been a grinder and didn't wanna compromise it since it's my surgically repaired one. Breathing was the hardest part. 

BB Bent over Pendlay Rows / Geseck Plate Twists w/ 45# Plate

225x5, 225x5, 275x5, 275x5, 295x5, 295x5 / 2x20 

Bench Press / Banded Pull Aparts 

135x8, 185x5, 185x5, 225x5, 225x5, 275x3, 295x2, 315x2, 315x2, 315x2, 315x2, 315x2, 225x15 / 4x15 

BB Curls / Triceps Extension 

4x12 up to 105# / 3x25 
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4/13/17

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 225x2, 225x2, 245x1, 275x1, 285x1, 295x1, 295x1, 305x0 womp. cleans were slow feeling. 275x2, 275x2, 275x2 

Dead Lift on 2" deficit against thick green Rogue bands (120# total at top) 

135x5, 135x3, 225x3, 225x3, 225x3, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2 these felt great. Focused on speed and smoothness. Once I pull from the floor again I hope that is flies up. 

Front Squat / Ab Wheel 

135x5, 135x5, 185x5, 185x5, 185x5, 225x2, 255x1, 275x1, 295x1, 185x5, 185x5 just wanted to work these again. 295 felt better than 275 did last week. / 4x10 

Cable Rows / Depth Jumps (start on 12" box - down - up to 24" box)

4x10 / 3x5, slow transition. Is reflective of my throws as well. 


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4/15/17

Went up to the Topsham fairgrounds with Alison Tostevin and Rob Murderberg to investigate cabers, do some field measurements and do a little throwing. 

Throwing was kept to a minimum, by the time we got to it, none of us really had a lot of energy. 

16# OStone 
Stands x10 best of 42'-43' 
Step Back Drill x3 best of 41' HA

LWFD x8 best of 73' speed was abysmal 

HWFD x3 best of 38' 

That was it. But, it was a great time hanging with them and I cant wait for the season to start! 
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4/17/17

Warm Up 

Box Squat 20" Box (my biggest sticking point in full squats is about this height)

135x5, 135x5, 185x5, 185x5, 225x5 this really jacked up my quads in a good way. I may keep doing these as a pseudo warm up. 

Squat 

225x2, 245x2, 285x2, 315x2, 345x2, 375x2, 405x2 all reps felt great except 405. Easily more mental than anything else. 

Oly High Bar Squats 

225x5, 245x5, 275x5, 295x5, 315x5 not bad since I haven't done high bar heavier in a while. 

RDL from 2" Box / Ab Wheel

335x5, 335x5, 335x5, 335x5 / 1x7...felt one of my upper abs get a little hurty here so I stopped. Might have gone too far too quickly. Nothing serious but I wont be able to throw hammer this week :-( 

Bulgarian Split Squats 

65x5, 65x5, 65x5 not as much pain during right leg work, progress! 

KB Swings 

24kg x30, 30, 30 this was a good finish.  
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4/18/17

Got some throws in today, much needed reps 

HWFD stand throws, line drills, and Hammer releases to warm up 

HWFD x15 best of 41'. The first 7 or so were lower speed/intensity, just getting my feet down, all going around 34'-36'. Turned it up a bit and was mostly around 38'-39' with the best being the 41'. Definitely need to get my timing and speed back. 

LWFD x12 best of 76'. The lack of speed and timing was more emphasized here. Not concerned though. I've never been able to jump into throws and be near PRs or anything. 

One Wind and Delivery w/ LWFD x 5 

25m Hill Sprints x8 to finish. 
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4/19/17

Warm Up 

Axel Push Press (25# bar) 

115x5, 115x3, 165x2, 165x2, 185x2, 205x2, 225x2, 245x1, 265x1 so hard to take a breath...

Hammer Strength Rows 

180x8, 270x8, 360x8, 450x8, 360x8, 360x8 

Bench Press 

135x8, 185x5, 185x5, 225x5, 275x8, 275x7, 275x6, 275x5  the plan was 4x8 at 275. My endurance had other plans. 

Fat bell Curls / Triceps Extensions 

lots x tons / 3x25 there was pump
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4/20/17

Warm Up 

2 Hang High Pulls + 1 Clean =1 rep 

135x1, 135x1, 185x1, 185x1, 185x1, 225x1, 225x1, 225x1, 225x1, 225x1 easy stuff, just trying to reverse directions quickly. 

Dead Lift off 2" Deficit 

135x5, 225x3, 225x3, 315x3, *add 120# of chains 315x3, 405x2 *add Belt 405x2, 405x2, 405x2, 405x2 *remove belt, deficit, kept chains 315x5, 315x5, 315x5 these felt great all around. Moving quickly too

Pause Front Squats 3 seconds 

135x5, 135x5, 185x3, 185x3, 185x3, 185x3, 185x3 light, but felt good 

Tons of body tempering and some planks. Ab feeling good but didn't wanna jump on the wheel again until maybe next week!

Throws this weekend!
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4/22/17

A wet cold day but got some hammer work in

Heavy Hammer 
1-winds x 5
Fulls x12 no measure on any of them. So slick on the handle, but managed to find a good groove. Don't think I hit anything good but it felt good which is a start! 

Light Hammer x6 again, no measure. Definitely falling away from my throws but overall, not bad. 

4/23/17

More throws! 

22# Braemar x12 best of 38' all non-reverse. Using my legs more, what a concept! Also focusing on using my left arm to open at the front. I forget it's there sometimes. 

16# Ostone 
Stands x6 best of 44' 
Step Back Drill x6 best of 44' 
Glide x4 best of 46'+ all non-reverse. Finally getting the feel of this back. Speed will come with more throws. 

HWFD x7 best of 40' falling away from it 

LWFD x8 best of 77' falling away again. Also had one hang in my strap and jostled my shoulder a bit. It's fine, but it got in my head a bit, blegh. 
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4/24/17

Warm Up 

Box Squat 

135x5, 135x5, 185x5, 185x5, 185x5, 225x5

Squat 

225x3, *add 120# of chains 225x3, 225x3, 225x3, 225x3, 225x3 these felt great and fast-ish 

Oly Squat High Bar 

275x2, 275x2, 275x2, 275x2, 275x2, 275x2, 275x2, 275x2 

RDLs from 2" Deficit 

365x5, 365x5, 365x5, 365x5 

KB Jumps w/ 70# KB 

8,8,8 

And that was it. Holding off on any direct Ab work yet. Ab feels great and throws/lifts did not hurt it at all. 
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4/25/17

Poopy weather today...poopy tomorrow. Hopefully throwing again soon

Warm Up 

Hang Clean to PP (every rep included a hang clean) 

135x3, 135x3, 135x3, 185x3, 185x3, 205x3, 205x3, 215x3 all very easy and snappy, which was the goal 

BB Bent Over Rows 

235x8, 235x8, 235x8, 235x8 

Bench Press 

135x8, 185x5, 185x5, 225x5, 225x5, 275x5, 285x5, 295x5, 295x5 *add SlingShot 295x5, 295x5, 295x5 *remove SS 225x12 triceps gassed. 

Cable Weighted Ab Crunch Things / Triceps Extensions / Rope Cable Tower Curls 

3x20 / 3x20 / 3x15 
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4/27/17

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 185x3, 225x2, 225x2, 255x2, 275x2, 295x0 for 3 attempts...then I remembered how to athlete and 295x1, 295x1, 295x1 it's hard to do stuff

Dead Lift *against doubled over red bands, ~160# at the top added /Ab Wheel

135x5, 225x3, 225x3, 315x3, 315x3, 315x3, 315x3, 315x3 these felt amazing. Deficits are working! / 3x10 Ab feels great!

Front Squat 

135x3, 135x3, 185x3, 225x3, 255x3, 275x3, 295x3 gettin back up there

Wide Grip Cable Rows / Rear Delt Flys 

3x12 / 3x12 
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4/29/17 

Down at the In-Laws for the weekend, but escaped for an hour to throw some Light hammer. 

16# Hammer x15 didn't bring the measuring tape but I felt pretty good. Speed wasn't quite there but length felt good as did rhythm. Hoping to translate this to heavy hammer more this season. 
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5/1/17

Transitioning to In-Season lifting schedule. Probably 2 days a week (3 in bad weather) of lifting and 2-3 of throwing 

Warm Up 

Box Squat 

135x5, 135x5, 185x5, 185x5, 225x3

Squat 

225x3, 275x3, 315x3, 335x3, 335x3, 335x3 *these sets felt like a billion pounds so I didn't go up as planned. Some days suck. This was one. 

Oly Squat High Bar Pause Squats *3 seconds each 

225x3, 245x3, 255x3, 275x3, 275x3 these were much better 

Bench Press 

135x8, 185x5, 185x5, 225x5 *add 40# chains 225x3, 225x3, 225x3, 225x3, 225x3 not bad. Focusing on speed. 

Belt Squat/RDL Combo (while wearing belt squat, do RDLs) Belt Squat weight was 90#+Thick Grey Band 

135x6, 225x6, 225x6, 225x6 holy hell this roasted my hams/glutes. I think it's a fun addition. 

Cable Row 

4x8 up to THE WHOLE STACK! I'd be a big deal in middle school 

Triceps Pump stuff / Ab Wheel

bunch of reps / 4x10 
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5/2/17

Went to do some throwing today. We have had a lot of rain recently with really no true end in sight. So focus was form rather than distance...and not falling on my ass. 

HWFD x10 best of 39' which was fine with me since I was not going all out 

LWFD x8 best of 76' see above

Heavy Hammer x12 best of 98' this one I could get after (thanks blades!) and I finally started feeling some good length in my winds. Still not hitting a grand delivery but this close to 100' this early in the season is good for me. I know that I need a bunch of practices before the speed kicks in. 

Overall pretty happy with practice. Form is feeling better. Speed is the ingredient that I need to add more of...like salt or bacon. 
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5/4/17

I usually lift today but it is the last sunny day for maybe a week so I decided to throw

16# Stone 
Braemar x15 best of 44' just working on positions  and timing. 
Step Back Drill x6 best of 43'+ 
Glides x5 best of 47' not bad. None were with a reverse. While this is still a shit number, it's coming along. I know that putting in the technique work now will result in bigger numbers later. 

HWFD x8 best of 40' ugly at first, but not bad. 

16# Hammer x10 best of 121'. Form felt great, delivery was missed on most. Encouraging. 
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: 5/08/17 at 2:51pm
5/8/17

Warm Up 

Squats 

135x5, 135x5 *add box 135x3, 135x3, 135x3, 225x3, 225x3 *remove box 225x3, 225x3, 225x3, 275x3, 275x3, 315x1, 315x1, 315x2 these felt terrible, everything felt heavy. Dropped down and worked on speed *add box 225x3, 225x3, 225x3, 225x3, 225x3 *remove box 225x3, 225x3, 225x3 these actually felt fast. 

Bench Press 

135x5, 185x5, 185x5 225x5, 225x3, 275x2, 295x2, 315x2, 325x2, 335x2 most I've benched in a while. Not too hard. 

Belt Squat RDLs (225 bar weight, 180# belt squat weight) / Hex Bar Dead Jumps 

4x5 / 4x5 @ 165# 

Cable Standing Crunches / Fatbell Skull Crushers 

4x10 / 4x15 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/10/17 at 7:41am
5/9/17

Chilly evening to throw but the ground was significantly drier so that was nice! 

21# Braemar x12 best of 38'+ most around 36'-37' but then did 2 with a reverse and hit the 38'+. Biggest thing here is remembering to open and guide with left shoulder. I often forget to "slap the giant" . 

LWFD x10 best of 82' this was a nice surprise. Most throws were in the 75'-77' range because of a floaty left foot. But I did manage to get it down twice and went over 80' on both. So there lies my focus, damn you left foot!

Heavy Hammer x10 best of 100' pretty sure I've never thrown 100' in May before...At least not in practice. Which is great news! Just keep on building. 
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: 5/10/17 at 7:50am
Slap the giant?
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: 5/10/17 at 9:18am

The second and third pics are what "slap the giant" refers to. Using your left arm to open your chest and then drive your right side through. The full expression is that with your left arm (or right arm for lefties) you slap the giant in front of you and then elbow the dwarf behind you. It's not PC but dammit, it works!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/10/17 at 10:04am
Very useful cue to help me keep my chest up.  Thanks Jeff!

Tom


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