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TRAINING LOG: Jeff Kaste |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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ok on a serious note do you think barbell or trap bar deads are more importnat for highland games or does it matter?
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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2nded. and 3rded. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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You're both very welcome! It helps me out to post every day and then I can go back and look at old stuff. I guess I could do that on paper too, but, I don't. lol
As for trap vs straight BB deads, I honestly do not know! I personally believe that BB deads will build more muscle on your posterior chain which is key for throwing. But, you can build lots of power from trap bar deads without taxing your CNS by going heavy or light. I use them now for explosive purposes, either doing jumps with the trap bar or lighter deads with a power shrug at the top. All I know, is Vierra did loads of trap bar and he is the best thrower in history (arguably, of course). So I guess it's whatever fits your body type/purpose/plan! I like em both.
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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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2/18/17
Warm Up Humpcats 95x5, 95x5, 135x5, 135x5, 185x3, 185x3, 185x3, 185x3 just going for 'splosion Hang Cleans 185x3, 185x3, 225x2, 245x2, 275x2, 295x2, 295x2 gettin better. Seated OHP 95x8, 95x8, 135x8, 135x8, 135x8 my pressing sucks DB Seated OHP / Face Pulls 60sx8, 60sx8, 60sx8 / 3x12 Bench press 135x8, 135x8, 185x12, 185x12, 185x12, 185x12 pump sesh BB Preacher Curls / Triceps Extensions 3x15 @ 75 / 3x20 The swole was strong with me 2/19/17 Warm Up Squat 135x8, 135x5, 225x5, 225x5, 275x5, 295x5, 315x5, 335x5, 355x5 these weren't bad but weren't great. Front Squat (just seeing how they felt, usually bother my back) 225x2, 275x2, 315x1 meh, I held up Hex Bar Dead Jumps / Steel plate loaded atlas stone (new toy!) to chest 215x5, 235x5, 235x5, 235x5, 235x5 / 140#x3, 140x3, 140x3, 140x3, 140x3 Belt Squat 5x10 up to 180# added BB Bulgarian Split Squat 50x5each, 50x5each, 50x5each I am weak one legged. Zercher Yoke Carries 5 x30 yds at 275. Such core!
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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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2/21/17
Warm Up Push Press 95x8, 95x5, 135x3, 135x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3 lots of volume but all for speed. Wide Grip Lat Pull Downs 4x15 @ 160 Bench Press 135x8, 135x5, 185x5, 225x5, 225x5, 275x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3 *add Slingshot 315x5, 315x5, 315x5 remove SS 225x16 295's felt really easy. Finally getting my bench back a bit. BB Curls / BB Skull Crushers / Pec Dec Rear Delt Flys 4x10 @ 105 / 4x10 @ 105 / 3x12 @ 130 the puuummmpppp Going to try and reduce exercise number per training session and focus more on volume. But I do love a solid pump soooooo we'll see. Also makes my elbows and shoulder smile
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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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2/23/17
Warm Up Dead Lift from 4" Deficit *wanted to really work speed off floor 135x5, 135x5, 225x3, 225x3, 315x3, 315x3, *add 80# in chains 315x3, 315x3, 315x3, 315x3, 315x3 *remove deficit and chains 315x3x3 for speedz felt great Front Squat Waves 135x3, 135x3, 185x3, 225x3, 275x3, 185x3, 225x3, 275x3 Cable Rows / KB Jumps + Box Jump / BB Glute Bridge 4x10 / 4 sets of 5 jumps w/ 55# KB then 1 33" box jump / 4x10 @ 365 3 sets of 10 each side Walk and winds with a 25# bumper 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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2/24/17
Warm Up Hang Snatch High Pulls 95x5, 95x5, 135x5, 135x5, 185x3, 185x3, 225x3, 225x3, 245x3, 245x3 Hang Cleans 245x3, 255x3, 265x3, 275x3, 275x3 easy Hang Snatch High Pulls for Volume 105x10, 105x10, 105x10 Seated Military Press 95x8, 95x8, 135x8, 155x8, 155x5 Fatbell Seated OHP / Band Pull Aparts 44sx8, 53sx8, 60sx8, 72sx8 / 80 reps BB Curls / Triceps Rope Extensions 4x12 / 4x20 So much pump 2/27/17 Warm Up Squat 135x5, 135x5, 225x5, 225x5, 285x5, 305x5, 325x5, 345x5, 365x5 this was harder feeling than it should have been. Cambered Bar Box Squats 165x5, 180x5, 180x5, 180x5 these were hard after the regular squats Hex Bar Deads + Power shrug at top each rep 345x5, 345x5, 345x5, 345x5, 345x5 Bulgarian Split Squats / Back Extensions 4x6 each leg @ 60# / 4x8 @ 60#s added Lots of tissue work. Went to my first powerlifting meet ever yesterday to watch Rob Murderberg wreck some folks. Inspiring to see the many different body types, ages, techniques, etc out there crushing weights. Might be something I wanna try at some point in my life. For now, just fun to watch!
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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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2/28/17
Warm Up Push Press 95x5, 95x5, 135x5, 135x3, 185x2, 205x2, 225x2, 255x2, 255x2, 255x2, 255x2, 225x5 these were pretty hard. In that 90% range. Lat Pull Downs 4x12 Bench Press / Band Pull A Parts 135x8, 135x5, *add doubled red minis 135x3, 185x3, 205x3, 205x3, 205x3, 205x3, 205x3, 205x3. 2-5x3, *remove bands 225x18 / 4x15 Cable Curls / Triceps Rope Push Downs / Pec Dec Rear Delt Flys 4x20 / 4x20 / 3x12 huge pump Definitely annoyed my biceps tendinitis (proximal) tonight in my left shoulder. Will try flossing it and getting that area to calm down. Might skip pressing on Friday/Saturday. Probs a good idea
Edited by TheJeff696 - 3/01/17 at 8:51am |
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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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3/2/17
Warm Up Dead Lift 135x5, 135x5, 225x5, 225x3, 315x3, 315x3, 405x2, 455x2 *add Belt 495x2, 495x2, 495x2, 495x2, 495x2 first set was rough but they got better as I continued. 405x13 I think this either ties a rep PR or is a rep PR? Not sure Squats 135x5, 135x5, 185x3, 225x3, 255x3, 275x3, 295x3 works some different hand positions to find better back tightness and may have found one that feels good! These were easy BB Glute Bridge w/ Red band around knees / BB Single leg RDLs 275x15, 275x15, 275x15 / 95x5each, 95x5each, 95x5 each Weighted Straight leg sit ups Smashing things in my glute. It got arousing
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Aim high. Stay hungry.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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3/4/17
Warm up Hang Snatch Grip High Pulls 95x5, 95x5, 135x5, 135x5, 185x5, 185x5, 185x5 Hang Clean 185x3, 185x3, 225x3, 245x2, 245x2, 275x1, 275x1, 295x0 book the pop was not there. Thank deadlifts! Snatch High pulls for reps 125x10, 125x10, 125x10 Fat bell rhomboid rows / rear delt pec dec flys / prowler push sprints 4x8 @ 65s with 5 second pause at top each rep / 4 x12 / 4x30 yds @90 pounds added |
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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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3/5/17
Warm up Squats 135x5, 135x5, 135x3, 225x3, 225x3, 225x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3 thought about why these felt like shit and then played with a wider Stance and bar path. It felt really good. Worked up to 315x1 with it. Could really feel my gluteus being used. Going to keep using this. Cambered bar box squat 155x3, 155x3, 205x3, 205x3, 225x3, 225x3, 225x3, 245x3 Hex bar dead jumps / 24" box jump 5x5 @ 250 / 5 sets of 3 Bulgarian Split Squats 85x5 each, 85x5each, 85x5each, 85x5each |
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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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3/7/17
Warm Up OHP Work Log 115x5, 115x3, 155x3 log didnt feel good. Moved to BB 135x5, 135x3, 155x2, 185x1 just wanted to mess around with different grip and such and give my OHP a bit of a break. Back to PP next week. Fat Bell BO Rows w/ 5 second pause squeezing rhomboids at top 5x5 @ 81#s Bench (went close grip due to biceps tendon still being angry) 135x8, 135x5, 185x5, 225x5, 245x5, 265x4, 275x3, 255x5, 275x4, 285x3 easy Pull Ups / Skulls Crushers / Rear Delt Flys 5x5 / 3x12 / 3x12 Triceps Extensions / Cable Curls 3x20 / 3x10
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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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3/9/17
Warm Up Dead lifts w/ 2" deficit 135x5, 135x5, *add doubled mini orange bands 135x3, 225x3, 225x3, 315x3, 365x3, 405x3, 405x3, 405x3 not bad, bands added around 80 total pounds at top. Block Pulls 4" block 315x5, 365x5, 405x5, 405x5 these felt great today. Might do more of them. SSB Squat workin on that new form 155x5, 155x5, 205x5, 245x5, 245x5, 245x5, 245x5 not bad. i'm terrible with SSB. Fat Bell BO Rows w/ 5 second Pause / BB Walking Lunge / Seated box jumps to 30" box 4x5 @ 70s / 4x10 @ 95# I am terrible at single leg movements. So I am doing them more / 4x3 easy peasy Then all the smashing. Back is finally straightening out a bit and posture improving.
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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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3/11/17
Warm Up Snatch Hang High Pulls 95x5, 95x5, 135x3, 155x3, 185x3, 205x3, 225x3, 245x3 Hang Clean 245x3, 245x3, 275x1, 295x1, 305x1 there we go, 275x3, 275x3 Tried some Standing OHP, hurt the biceps tendonitis too much. Switched to Hammer Strength Hammer Strength Seated OHP worked up to 5 at 115 per arm. Then 3x10 at 90 per arm Low Cable Standing Rows 3x20 with lighter weights. Fatbell Skull Crushers / Rear Delt Flys on Pec Dec 4x12 @ 44# / 4x12 Laying off biceps stuff for now. Feels great this morning so hopefully some PP on Tuesday will be good. |
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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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3/13/17
Warm Up Squat 135x5, 135x5, 225x5, 225x5, 275x5, 295x3, 315x3 *add belt 335x1, 365x1, 385x1 easy 285x8, 285x8, 285x8 finally finding a groove in my squat! the new wider(ish) stance and low bar position has really helped. I will be building my strength in this new position. Hopefully I will be up in new number territory soon. Hex Bar Deads 250x5, 345x5, 435x2, 435x2, 435x2, 435x2, 435x2 noice Bulgarian Split Squats / Russian Twists 95x5each, 95x5each, 95x5each, 95x5each / 45# plate 3x35 Belt Squat w/ 30 second pause and glute squeeze 3x5 w/ 90# and thick grey band added |
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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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3/16/17
A few days of shoveling thanks to Blizzard GoF**Kyourself, but I am back in action today. I think the shoveling got to me, as well as too much ambition. Warm Up Dead Lift 135x5, 225x5, 225x3, 315x3, 315x3, 315x3, 405x2, 405x1, 455x1, 495x1, 545x0 woomp. Didn't even budge it. I am strong enough to pick it up, but today was not the day. Block Pulls off 4" Blocks (put bar at mid shin) 405x5, 405x5, 455x5, 455x5, 495x5 this made me feel a little better. Front Squats 135x5, 135x5, *add 2 sec pause 185x2, 185x2, 205x2, 225x2, 225x2 *remove pause, 225x3, 225x3, 135x10, 135x10 Ever since I started activity bracing with my core, a-la Jon Hereth, my front squats have suffered. It exposes my weak core. Something I need to keep working on. BB Glute Bridge with red band around knees / Reverse Hypers / Ab Wheel 315x10, 315x10, 315x10 / 3x12 / 3x12 Hip Stretches and smashes Odd side note: I have been eating well but not holding back on snacks and treats. Also not holding back on protein/sweet potatoes. But my BW has dropped to a new low as an adult. I was 283 the other morning and sitting around 285. I haven't been this low since fresh/soph year of HS. I have been taking 5-6 walks a week with my new dog which I believe is what is doing it but I did not expect walking to have such an effect. Just an interesting side note.
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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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3/17/17
Warm up Hang Clean high pull + hang clean = 1 rep 135x 3, 135x3, 185x3, 185x3, 225x2, 225x2 *switch to just hang clean 225x2, 245x1, 275x1, 295x1, 310x0 boo not bad since I deadlifted yesterday! Push Press 135x3, 135x3, 185x3, 185x3, 225x3, 225x3, 225x3 Bench press (narrower grip than normal but not quite "close grip") 135x8, 135x5, 185x5, 185x5, 225x5, 225x5, 275x3, 275x3, 295x3, 305x3, 315x3 all pretty easy 225x17 Fat bell row / DB seated Arnold Press 104x8, 123x8, 123x8 / 50sx8, 60sx8, 60sx8 Fat bell skull crushers / DB curls 44sx12, 44sx12, 44sx12 / 40sx12, 50sx12, 50sx10 |
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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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3/20/17
Taking the weekend off was amazing. Back was a little on the sore side this weekend so I was ready to get after it today in squats. Warm Up Squats 135x5, 135x5, 225x5, 225x5, *add 80# chains 225x3, 225x3, 225x3, *bump to 120# chains 225x3, 225x3 *remove chains 295x8, 295x8, 295x8 ugh, I need this but, ugh. Speed Deads from 2" Deficit *All sets against doubled red bands 185x3, 185x3, 185x3, 185x3, 185x3 just keeping it light and fast. Bulgarian Split squats Ended up just doing a few sets and reps at 95# because my right leg reallllly started hurting doing these. Pain in the quad, glute, and back on decent. Oddly enough, though, everything felt good once I racked it, like better than before. Thinking a nerve is getting pinched a bit. So I stopped. Everything else felt good. Ab Wheel 3x12 3 KB Jumps + 3 Broad Jumps 5 rounds. trying to add splosiveness back into my routine. Rolling and such then burn out on leg extensions. I could barely walk after.
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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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3/23/17
Lowered the overall volume today. I felt it was needed Warm Up 4" Deficit Deads 135x5, 135x5, 135x5, 225x6, 225x6, 316x6, 315x6, 315x6, 315x6 then removed deficit and added Fat Gripz to see how heavy I could go! 315x1, 320x1, 325x1, 330x1 not bad. 335 slipped out. Pause Squats, 3 second pause 135x5, 135x5, 185x3, 185x3, 225x3, 225x3, 225x3 my right quad had a shooting pain going through it which made these hard. Not sure what it is, but it's random. Plyo Circuit 3 box jumps on 33" box + 3 broad jump med ball throws w/ 20# med ball + Ab wheel x10 4 rounds total with no breaks Did a few hip extensions but then called it and decided to PVC roll out and stretch instead.
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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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3/24/17
Warm up Hang Snatch High Pulls 95x5, 95x5, 135x3, 135x3, 135x3, 185x2, 205x2, 225x2, 245x2, 275x2 not bad, got these to nip height with no knee re-bend. Hang cleans 225x3, 245x2, 275x2, 295x2, 295x1, 275x4 most I've ever done, went for 5 but missed twice. Clean and Press (1 clean then X number of presses, strict) 135x5, 135x5, 155x5, 155x5, 170x4 boo Wide grip cable row / rear delt flys / Ab wheel 3x10 / 3x10 / 3x10 Biceps finisher...then some Mexican food and a whiskey |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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This is how I imagine training will be in heaven. Weightlifting movements - seems like you work mostly from the hang. Reasons? I have my suspicions but want to hear your input.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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WELLLLL, it's mostly because I'm really bad from the floor LOL. Saying my clean technique is poor is a vast understatement. I have discussed it with others who think from the hang applies more to throwing but I think just doing powers applies more to throwing regardless of if it starts from the floor or hang or blocks etc. Sometimes I switch it up and do them but once I get to 275 or so, I start breaking down in form and rather than spend the time to practice and fix it, I give up and go to hang. Real inspirational, I know but yeah. You, on the other hand, have some velvety-smooth cleans my man. Quite jealous!
3/27/17 Warm Up Squat w/ Buffalo Bar 135x5, 135x5, 135x5, 225x5, 225x5, 275x3, 315x3, 365x3, 365x3, 365x3, 365x3, 365x3 not bad. Once I found my groove these went well. then did 315x5, 315x5, 315x5, 315x5 with 1 minute break, then 90 seconds, then 2 minutes #cardio. Dead Lift against doubled Red Bands (100# total at top) 135x3, 225x3, 225x3, 225x3, 225x3, 225x3 speedy-esque Seated Box jumps onto 30" box / Bulgarian Split Squat w/ 40# vest / Tempo Russian Twists w/ 20# med ball 4x5 / 3x8 / 3x35 Quad Extension / Roman Chair back Extensions (focus on glutes) 3x10 then a burn out / 4x15 w/ 30 second hold at top.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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I agree with you on the work from the hang and the value of the "power" variation of olympic lifts. I think its all about generating max explosive bar speed in a short period of time from the hang and dropping much to catch something defeats the purpose in a way because you really want to move the bar as far as possible with that explosion as opposed to a short distance where you then just work your body around it to catch it and make the lift.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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This for me hits the nail on the head. Now, that being said, of course guys who are doing full cleans and snatches are producing loads of explosive bar speed. However, you're right that one could potentially catch a clean and stand with it by only pulling the bar to say, belly button height, maybe somewhere between belly button and nipple. You still have to go full hip extension, upper back extension, etc to get there, but I like the transition of pulling the bar to nipple or above height and catching in power. Either way, if olympic lifts groove with your throws training (they are not necessary) I'd say stick with powers. *Unless you're practicing fulls for other strength ventures like our man Justin. I say all of this with zero academic evidence/research to back it up. But since it's really just the 3 of us reading it, I don't feel too bad!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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AlDargie
Postaholic Joined: 7/27/06 Location: York, Maine Status: Offline Points: 1784 |
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4
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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ALL of this is GOLD! Same with what Charles said as well I enjoy the fulls as well which is why I do them...BUT an something I have to go back and commit to as well for throws - There is a big difference (for me at least, sample size n=1) in pulling for MAX SPEED versus how I may pull on a heavier lift for COMPLETION. Sounds weird to say that you wouldn't go for max speed with let's say max lifts, but I think that comes down to my inexperience in technique. But I've used the OpenBarbell V2.0 (tendo unit) and when training powers with light weight focusing on speed, it seems to be extremely different than my pulls with near max weights. Intent is huge and my focus needs to shift back to speed for more transfer.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Makes perfect sense to me about the speed. When I throw, my best throws come when I don't think about going super fast. I think about going smooth. I know I can move faster, but it doesn't always equal a better result because I break down in form.
I dig it man. I want a tendo thingy
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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BrainSmasher
Postaholic Joined: 4/01/07 Location: United States Status: Offline Points: 1516 |
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I read this too so we're up to 5... I have zero helpful input on the clean discussion but I will continue to lurk... lurking... still lurking
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Luke Crowley
Everything. All the time. |
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