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TRAINING LOG: Jeff Kaste

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TheJeff696 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/19/21 at 7:17am
As I took my first throw I felt like such a hypocrite! 

"Andy will either love this or point out that I'm a two-faced liar!"

Hence the only 5 throws hahaha
Jeff Kaste



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Your hypocrisy makes me happy.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/25/21 at 6:57pm
10/25/21 

The bulletproofing has commenced. I told my wife to shoot my knees and shoulders and the lead bounced right off. I am ready

Doing a test week to see where I am at. Nothing that will hurt myself, just gauging my 3RM in a few of my lifts.

Warm Up 

Squat 3RM 

135x8, 135x5, 185x5, 185x3, 225x3, 255x3, 275x3, 295x3, 315x3, 335x3 felt solid. Could have easily gone more but didn't want to grind. 

Bench 3RM 

135x8, 135x5, 185x5, 185x3, 215x3, 235x3, 255x3, 275x3 and called it there. Nice and easy.

Bike Sprints / Banded Lat Pull Downs 

4x30 seconds / 4x15 

And Done!
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: 10/28/21 at 1:54pm
10/27/21

Hang Snatch/Hang Clean 3RM (Both snatches and cleans were not full caught. Snatches were to arms length overhead but then immediately dropped down to prevent shoulder carnage. Hang Cleans are high pulls but I rotate my elbows under as much as I can.)

Warm Up

Hang Snatch 

bar x10, 95x5, 95x5, 125x3, 145x3, 155x3 that was all I had 

Hang Clean 

135x5, 135x3, 185x3, 215x3, 235x3, 245x3, 255x3 ugh im weak

Did some Body building stuff with DBs after to make myself feel strong, which I'm not. Oh well. 
Jeff Kaste



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10/28/21

Warm Up 

Hex Bar Dead 3RM 

165x5, 165x5, 165x5, 250x5, 250x3, 345x3, 395x3, 425x3 called it here, def could have done 445 but didnt want to grind. 345x5, 345x5, 345x5, 345x5, 250x15 

BB Hip Thrusts / Ghettobell Swings 

3x15 @ 225 / 3x15 @ 90# 

And done until next week where I begin Meso 1 of the Rob Young "get strong and throw far more gooder" plan
Jeff Kaste



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10/31/21

OFFICIAL beginning to my offseason training! Woo! This block isnt anything super crazy but more of a prep block for the one that takes place after which is brutal

Warm Up 

Incline DB 3RM, 3 second eccentric tempo (will be switching to BB for next 3 weeks due to unrulily 'build your own DBs') 

45sx8, 45sx5, 60sx3, 70sx3, 80sx3, 90sx3, 90sx3 called it at 90s because my wrists started to collapse. Strength was good for more if it was a solid state DB. Oh well. 

Inverted Row, 3 sec eccentric tempo / Empty Trap bar (75#) z press

4x10 / 4x10 

T-Bar Row / Push Ups / Band Pull Aparts, all with 3 second eccentric tempo

4x8 @ 90, 115, 140, 140 / 3x10 / 3x10 the eccentrics are BRUTAL 

Side Lying DB Powell Raises 3x10 @ 15#
1/2 Kneeling Paloff Press 3x10 each side 
Ab Wheel 3x10

The tempos and short rest periods are brutal!
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: 11/01/21 at 9:08am
11/1/21

Warm Up 

OH Squats (5 sec eccentric, 5 sec concentric)

barx5, barx5 brutal 

Hang Cleans (no catch...all my cleans will be no catch from here on out. But I will rotate elbows under to determine if it would have been able to be caught)


135x5, 135x5, 185x5, 205x5, 205x5, 205x5, 205x5 just working on good technique

Track Circuit (aka garage circuit) 50' each way

Bear Crawl Forward
Bear Crawl Backward
Lunge F
Lunge B
Suitcase carry w/ 56# R hand Forward
Suitcase carry Backward
Suitcase carry w/ 56# L hand Forward
Suitcase carry Backward
Banded Side step F
Banded Side step B
Banded Marches F
Banded Marches B
Bear Crawl F
Bear Crawl B

2 Rounds. 

Bike Sprints (10 sec on, 60 off) 

6 rounds turning the difficulty way up 

15 minutes cool down biking. 

Sweaty
Jeff Kaste



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11/4/21

Warm Up

Rack Pulls (just below knee) 

135x8, 225x5, 315x5, 365x5, 285x5, 415x5 felt pretty solid 

DB Split Squats (3 sec eccentric) 60 sec rest 

4x10 each leg @ 40s

Landmine Wipers 2 sec eccentric / DB Step Up (mid shin box) 2 sec eccentric / Hamstring Banded Curls 3 sec eccentric 

3x10each side @ 45# / 3x10 each leg @ 40s / 3x10 

3 Way Hip Circuit 3x10 
Med Ball Side Wall toss with band (still no med ball) 3x10 each side 
1/2 Kneeling stability chop 3x10 each side
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/08/21 at 3:31pm
11/7/21

Warm Up 

OH Squat (5 sec down, 5 sec up) 

barx5, barx5 so hard

Split Squat jumps (pause at the bottom) 

4x5 each leg 

Circuit of Pain, x2 rounds through 

Single Leg Bulgarian Split Squat Iso hold x30 seconds each
Psoas March x10each 
Deadbugs x10each
Xband Sscarecrows x10
Sissy Squats x10
Standing Hip Abduction x10 each
Front Bridge x60 sec
Rear Shoulder Bridge x30 sec each
Wall Sit x60 sec 

Brutal

Bike Sprints (30 on, 60 off)

6 rounds, resistance at 43 on a Bowflex Bike

10 minutes of light cycling to finish 
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11/8/21

Warm Up 

Incline Bench 3RM (3 sec eccentric) 

135x8, 135x5, 185x5, 185x3 *begin tempo 215x3, 225x3, 235x3 started to move slowly. Decided to call it here and not be a hero today. 

Inverse Rows (3 sec eccentric) 

3x15 with 30 seconds rest between. Absolutely brutal

T-Bar Row / Push Ups / Banded Pull Aparts (3 sec eccentric on all) 

4x8 @ 115, 140, 150, 160 / 3x10 / 3x10 

Side Lying DB Powell Raises 3x10 @ 15#
1/2 Kneeling Paloff Press 3x12 each side 
TRX Plank Abs 3x15
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/13/21 at 8:13pm
11/9/21

Warm Up 

OH Squats (5 sec eccentric, 5 sec concentric)

barx5, barx5 

Hang Cleans

135x5, 135x5, 185x5, 205x5, 225x5, 235x5, 235x5 still feels heavy, gross

Track Circuit (aka garage circuit) 50' each way

Bear Crawl Forward
Bear Crawl Backward
Lunge F
Lunge B
Suitcase carry w/ 56# R hand Forward
Suitcase carry Backward
Suitcase carry w/ 56# L hand Forward
Suitcase carry Backward
Banded Side step F
Banded Side step B
Banded Marches F
Banded Marches B
Bear Crawl F
Bear Crawl B

3 Rounds this time. Bear Crawls are like bear marches, in a bear plank, if you will

Bike Sprints (10 sec on, 30 off because I was running out of time) 

8 rounds turning the difficulty way up 

7 minutes cool down biking. 
Jeff Kaste



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11/11/21

Warm Up

Rack Pulls (just below knee) 

135x8, 225x5, 315x5, 385x5, 415x5, 435x5 betterish

DB Split Squats (3 sec eccentric) 30 sec rest / Landmine Wipers 2 sec eccentric

3x15 each leg @ 40s omg, I saw death.... / 3x10each side @ 55#

DB Step Up (mid shin box) 2 sec eccentric / Hamstring Banded Curls 3 sec eccentric 

3x10 each leg @ 50s / 3x10 

3 Way Hip Circuit 3x10 
Med Ball Side Wall toss with band (still no med ball) 3x12 each side 
1/2 Kneeling stability chop 3x12 each side
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11/13/21

Warm Up 

OH Squat (5 sec down, 5 sec up) 

barx5, barx5 getting easier

Split Squat jumps (pause at the bottom) 

4x5 each leg 

Circuit of Pain, x3 rounds through 

Single Leg Bulgarian Split Squat Iso hold x30 seconds each
Psoas March x10each 
Deadbugs x10each
Xband Sscarecrows x10
Sissy Squats x10
Standing Hip Abduction x10 each
Front Bridge x60 sec
Rear Shoulder Bridge x30 sec each
Wall Sit x60 sec 

Rough....

Didn't feel like bike sprints.

BB Thrusters / Ghetto Bell Swings 

4x8@ 75, 95, 95 / 4x10 @ 80# cardio....
Jeff Kaste



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11/15/21

Warm Up 

Incline Bench 3RM (3 sec eccentric) 

135x8, 135x5, 185x3, 185x3 *begin tempo 225x3, 235x3, 245x3 still not exploding but it's getting there. 185x6, 185x7, 185x8

Inverse Rows (3 sec eccentric) 

5x5 with 90 seconds rest between. Added 45# plate to my chest

T-Bar Row / Push Ups / Banded Pull Aparts (3 sec eccentric on all) 

4x8 @ 135, 135, 135, 135 (did them all without a handle this time which was harder) / 3x10 / 3x10 

Side Lying DB Powell Raises 3x10 @ 15#
1/2 Kneeling Paloff Press 3x14 each side 
Ab Wheel 3x10 
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11/16/21

Warm Up 

OH Squats (5 sec eccentric, 5 sec concentric)

barx5, barx5 

Hang Cleans

135x5, 135x5, 185x3, 185x3 225x5, 225x5, 235x5, 245x5 feeling better 

Track Circuit (aka garage circuit) 25' each way (lol it was never 50, just measured)

Bear Crawl Forward
Bear Crawl Backward
Lunge F
Lunge B
Suitcase carry w/ 56# R hand Forward
Suitcase carry Backward
Suitcase carry w/ 56# L hand Forward
Suitcase carry Backward
Banded Side step F
Banded Side step B
Banded Marches F
Banded Marches B
Bear Crawl F
Bear Crawl B

x3 Rounds, sweaty disaster

Bike Sprints (10 sec on, 30 off because I was running out of time) 

10 rounds turning the difficulty way up 

5 minutes cool down biking. 
Jeff Kaste



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11/18/21

Warm Up

Rack Pulls (just below knee) 

135x8, 225x5, 225x5, 315x5, 405x5, 435x5, 455x5 hard

DB Split Squats (3 sec eccentric) 30 sec rest / Landmine Wipers 2 sec eccentric

5x5 each leg @ 60s, 70s, 80s, 85s, 90s very hard/ 3x10each side @ 60#

SSB Step Up (mid shin box) 2 sec eccentric / Hamstring Banded Curls 3 sec eccentric 

3x10 each leg @ 135 / 3x10 

3 Way Hip Circuit 3x10 
Med Ball Side Wall toss with band (still no med ball) 3x14 each side 
1/2 Kneeling stability chop 3x14 each side
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/22/21 at 2:37pm
11/20/21

Warm Up 

OH Squat (5 sec down, 5 sec up) 

barx5, barx5 getting easier

Split Squat jumps (pause at the bottom) 

4x5 each leg 

Circuit of Pain, x3 rounds through 

Single Leg Bulgarian Split Squat Iso hold x30 seconds each
Psoas March x10each 
Deadbugs x10each
Xband Sscarecrows x10
Sissy Squats x10
Standing Hip Abduction x10 each
Front Bridge x60 sec
Rear Shoulder Bridge x30 sec each
Wall Sit x60 sec 

Rough....again

Didn't feel like bike sprints.

Did 10 ghettobell swings against a band with 30 seconds rest 10x10. Roasted, 
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11/22/21

Warm Up 

Incline Bench 3RM (3 sec eccentric) 

135x8, 135x5, 185x3, 185x3 *begin tempo 225x3, 245x3, 255x2 ugh. Safety first.  185x10, 185x10, 185x8

Inverse Rows (3 sec eccentric) 

4x10 with 60 seconds rest between. 

T-Bar Row / Push Ups / Banded Pull Aparts (3 sec eccentric on all) 

4x8 @ 135, 160, 170, 180 / 3x10 / 3x10 

Ran out of time and steam. 
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11/23/21

Warm Up 

OH Squats (5 sec eccentric, 5 sec concentric)

barx5, barx5 

Hang Cleans 

135x5, 135x5, 185x5, 225x5, 245x5, 245x5, 255x5 probably went a bit too hard. 

Track Circuit (aka garage circuit) 50' each way

Bear Crawl Forward
Bear Crawl Backward
Lunge F
Lunge B
Suitcase carry w/ 56# R hand Forward
Suitcase carry Backward
Suitcase carry w/ 56# L hand Forward
Suitcase carry Backward
Banded Side step F
Banded Side step B
Banded Marches F
Banded Marches B
Bear Crawl F
Bear Crawl B

2 Rounds. 

Bike Sprints (10 sec on, 30 off) 

10 rounds turning the difficulty way up 

My elbow/forearm has been screaming recently. Tennis elbow pretty sure. Not positive why it has occurred but I am going to finish the block with the least amount of grip related activities I can do. Then, I'll do some forearm rehab/time off from most things other than SSB squats and like, glute bridges. It sucks, but I cant be injured this early in the off season. 

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Took a few days off because Liam (my son) got me sick. The first of many sickness that delightful son of mine will bring home from daycare. Fortunately, it was just a cold. After 3 days of water, Mucinex, and honey/whiskey, I am feeling much better. 

11/27/21

Decided to change some bits of my training for the final day of this block to avoid over using my forearm. The tennis elbow is rough, but I ordered some rubber bands and other tools to help combat it and rehab. 

Warm Up 

BB Glute Thrust (replacing rack pulls)

135x10, 135x10, 225x8, 225x8, 275x5, 295x5, 315x5 felt good! 

SSB Split squats rather than DBs (3 second eccentric, 60 sec rest) 

95x10each, 115x10each, 115x10each, 125x10each rough

SSB Step Up (2 sec eccentric) / Prone Hamstring curls against bands (3 sec eccentric) / Leg Lifts 

3x10each @ 125, 125, 145 / 3x10 / 3x12 

Banded 1/2 Kneeling Chops 2x12 each side 
Side Bridge Leg Lift and hold 2x4each side with a 10 second hold each rep
Jeff Kaste



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11/29/21

New Block who dis?

Warm Up 

Power Clean from floor (focus is technique)

135x4, 135x3, 185x3, 205x4, 215x3, 215x3 felt ok but I haven't caught cleans in a while. I did catch these and really worked on not jumping my legs out on the catch. 

Incline Bench 3RM (3 sec eccentric) 

135x5, 135x5, 185x3, 205x3, 225x3, 235x3, 245x3 felt ok, gonna blast by 255 next week though.

Bent Over Rows (rep scheme 2,3,5,10) 3 sec eccentric 

205, 175, 145 for sets. BRUTAL 

Trap Bar Incline Press / Single Arm Banded Row (both 3 sec eccentric) 

3x15 @ 75, 95, 115 / 3x10 

Paloff Press in a lunge 3x10 each side
Ab Wheel 3x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/21 at 8:15am
11/30/21 

Warm Up 

Rack Pull (from at the knee cap) 2 sec eccentric / Hang Cleans 

135x10, 225x8, 315x5, 315x5, 435x5, 455x5, 485x5 felt good / 135x5, 135x3, 185x3, 215x4, 225x4, 235x4 

Reverse SSB Front Squat 3RM (3 Sec eccentric) 

135x5, 135x5, 185x3, 185x3, *begin tempo 225x3, 245x3, 265x3, 285x3, 295x3 wanted 305 but my upper back was rounding, even with the SSB reversed. Really gotta work on that shit. Overall, though, pleased. 

Hex Bar Deads (2,3,5,10 rep scheme) 3 sec eccentric, (15" rest between set blocks, 90" rest between actual sets) 

3 sets @ 325, 305, 275 absolutely brutal. Grip, traps, hammies, and breathing all taxed to the max. Loved it. 

Lay on floor x10

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/02/21 at 1:18pm
12/2/21

Very sore from Tuesday still. 

Warm Up 

Power Snatch from floor (no catch) 

95x5, 95x5, 115x5, 115x5, 125x5 not bad 

BB Seal Rows 3RM (3 sec eccentric) 

135x5, 135x5, 185x5, 205x3, 215x3, 225x3, 235x3 got some work to do. 

Bench Press (2,3,5,10 rep scheme) 3 sec eccentric 

135x8, 135x5, 185x5, begin rep scheme/tempo 205 (did NOT get all 10 on the final push. Got 7. Took a break and did the final 3) 165, 135 so much pump

Chest Supported High DB Row 3 sec eccentric / Alternating DB OHP 3 sec eccentric 

3x12 @ 70s / 3x10each @ 40s 

Did something during these to something near my upper ribs, under my right chest. It's sharp and hurty but not when I breathe so that's weird. Hopefully it's ok but I'll keep an eye on it. My guess is either a rib fracture/displacement, intercostal pull, or serratus anterior pull. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/02/21 at 6:39pm
I like that you're doing things I understand now. Loving the random hurty things too. I get them all the time. We have so much in common.
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Everything hurts! Getting old sucks
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12/4/21

Rib-thing no longer hurts. Not sure what it was but im just gonna pretend I'm fine and move on. 

Warm Up 

Rack Pull (below knee) 2 sec eccentric / Hang snatch (no real catch) 

135x8, 225x5, 225x5, 315x5, *begin tempo 405x5, 465x5, 485x5 hard / 115x3, 115x4, 125x4, 125x4, 125x4 easy 

Hex Bar Deadlift 3RM (3 sec eccentric) 

165x5, 255x5, 255x5, 345x3, *begin tempo 405x3, 435x3, 455x3 really hard. But, honestly, not unhappy. 

Squat death (2,3,5,10 rep scheme. 15 sec rest between, 90 sec rest after each cluster set) 3 sec eccentric 

135x5, 225x5, 225x3, *begin tempo/rep scheme 275, 225, 195 and my legs no longer work. 
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: 12/06/21 at 2:31pm
12/6/21 

Warm Up 

Power Clean from floor (focus is technique)

135x4, 135x3, 185x3, 205x2, 225x3, 225x3, 225x3 I was run down this morning. Babies not sleeping through the night will do that. These felt of shite

Incline Bench 3RM (3 sec eccentric) 

135x8, 135x5, 185x3, 205x3, 225x3, 235x3, 245x3 see above, sad but there was no sense in pushing beyond 245 today

Bent Over Rows (rep scheme 2,3,5,10) 3 sec eccentric 

205, 175, 155, 135 for sets. Abysmal!

Trap Bar Incline Press / Single Arm Banded Row (both 3 sec eccentric) 

3x15 @ 85, 105, 115 / 3x10 

Ran out of time for core. Will do some during work. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote will barron Quote  Post ReplyReply Direct Link To This Post Posted: 12/07/21 at 2:41pm
curious about the 3 second eccentric tempo. Whats the idea behind it? Just more time under tension? Has that been effective for you? Or just torture?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/08/21 at 1:57pm
My understanding is that controlling the decent and exploding up builds explosivity and muscle as the eccentric part of the lift is what breaks down the tissue. Similarly, one could argue that doing slow eccentrics and explosive concentrics mimics a throw as throwing you go slow to fast. 

But that is more of a stretch. 

I think it helps me get stronger, faster. I like it on my joints better too, so I'm not bouncing reps. 

But also, yes. It is pure torture!! 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/08/21 at 2:00pm
12/8/21

Warm Up 

Rack Pull (from at the knee cap) 2 sec eccentric / Hang Cleans 

135x10, 225x8, 315x5, 315x5, 435x5, 465x5, 495x5 I wish I were stronger / 135x5, 135x3, 185x3, 225x4, 235x4, 245x4 

Reverse SSB Front Squat 3RM (3 Sec eccentric) 

135x5, 135x5, 185x3, 185x3, *begin tempo 225x3, 255x3, 285x3, 305x3  this was hard, but I am glad to be back over 300. 

Hex Bar Deads (2,3,5,10 rep scheme) 3 sec eccentric, (15" rest between set blocks, 90" rest between actual sets) 

4 sets @ 345, 305, 275, 255 dear god, the pain

Sweating in pain x10

Jeff Kaste



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