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TRAINING LOG: Jeff Kaste |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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Hey jeff,when do you open your season? What games you doing so far? Good luck in 2017!
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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Cool...good luck
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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.
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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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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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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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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.
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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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Slap the giant?
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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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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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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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Very useful cue to help me keep my chest up. Thanks Jeff!
Tom |
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Aim high. Stay hungry.
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