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TRAINING LOG: Jeff Kaste

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    Posted: 5/16/22 at 12:04pm
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!)
Jeff Kaste



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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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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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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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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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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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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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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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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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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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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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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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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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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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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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Joined: 8/17/10
Location: Dover, NH
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Points: 4536
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/31/22 at 2:49pm
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. 
Jeff Kaste



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