TRAINING LOG: Jeff Kaste

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Posted: 6/12/17 at 3:18pm

youre lwfd series was enfuego!...enjoyed seeing the 83-10 bomb as well as the others...hope to see ya at Maine(think the MRS wants to throw their)

JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES

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Posted: 6/12/17 at 3:56pm

Thanks, Dan! I'll definitely see you at Maine assuming all goes well for you! Thanks!

Jeff Kaste

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

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Posted: 6/14/17 at 7:47am

6/13/17

Only had time for a quick sesh tonight as it was hot as bawls

LWFD x12 best of 79'-80' was working on the cues Sam gave me last weekend and I could feel them working well. Happy with this because I wasn't getting after these throws at 100%.

Heavy Hammer x8 best of 98' nice and easy.

Jeff Kaste

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

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Posted: 6/15/17 at 12:07pm

6/14/17

Only had 30 minutes so I did a quick clean sesh

Hang Power Cleans

135x5, 135x3, 135x3, 185x2, 185x2, 85x2, 225x2, 245x1, 275x1, 275x2, 295x1, 295x1, 310x0x3 boo

Muscle Snatch

135x5, 135x5, 135x5

And out!

Jeff Kaste

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

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Posted: 6/15/17 at 12:08pm

6/15/17

Throws

OStone 16#

Braemar x5 best of 43'

Glides x 6 best of 48' not bad

HWFD x4 best of 42' woo

HH x7 best of 101'

Everything feels solid.

Jeff Kaste

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

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Posted: 6/19/17 at 1:06pm

6/17/17

US Open Championships Chicago Scots Highland Games, Itasca, IL

PROS: Andy Vincent, Spencer Tyler, Chuck Kasson, Luke Crowley, Jeff Kaste, Sean Urquhart, Braidy Miller, Damien Fischer, Dan Tennison AND Eddie Brown (Amateur as it was an Open)

16# OStone - 45'10

HWFD- 43'8.5

LWFD- 78'+

Heavy Hammer- 99'9

Caber- No Turn

Sheaf- 27'

WOB-15'6

Overall 8th. Very tough crowd here and while I'm not particularly pleased with my overall finish, I had some good marks on the day. I believe I was 3 points out of 4th place as it was that tight between places 8-4 all day.

Stone was a good rock and I missed an opportunity to hit a big throw. No one went particularly huge, winning throw was 53' but still, I should have gone 48'+ with this.

Weights were solid but messing up in LWFD hurt my overall for sure. HWFD was great and I tied for 2nd with Luke but ended up getting 3rd place points as Luke had a better 2nd throw. LWFD I was just too damn slow and couldn't connect. A great LWFD too, so I wasted that opportunity there.

Hammer felt really good. I guess I never had the speed necessary for a 100'+ throw but I improved on each throw and my timing and technique was solid. Speed tho, c'mon speed.

Caber was bad for me. We started with one of the biggest sticks I've ever picked and no one turned it (Andy came the closest at around a 65-70 degrees) so we switched to a lighter stick that was still a challenge for most. I had 2 good tries at it (we didn't restart the comp, so only 2 tries) and I think with 10 more tries I could have turned it. And that's the problem.

Sheaf was good! On all of my throws, accuracy was right down the pipe. Height became an issue at 30 where I think I was slowing down and bending my arms and all sorts of dumb shit BUT accuracy was good. I will get back to 30'+ again this year. I know it.

WOB may have been the most disappointing of the day. I missed 14' first attempt which I never do and then missed 15'6 (we did 18" jumps for fun) on 2 attempts because I was choppy and had a short pull and all kinds of awful. This also cost me a few points. No excuses, it was just a bad WOB day for me.

The criticism of myself being said, I had a total blast and always love throwing in Chicago. This was my 5th year at the Chicago games and it keeps drawing me back with how much fun it is. Jeff Armstrong and Jason Clevenger put on a great games and the crowd was big all day long. Larry Satchwell keeps everyone entertainedon the mic as well.

I get a good break now until Glasgow Lands in Mid July, then another run of games in August. Gotta get a few bits of me feeling healthy again and address some technical issues in my throws. Excited for the rest of the season after a good start!

Jeff Kaste

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

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Posted: 6/19/17 at 9:19pm

Great to see you again Jeff. I recorded a lot of the throws. I'll post them on YouTube when I get home, (still in IL visiting family) after editing them. I'll send you a PM when they are up if you want to see them, Watch

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Posted: 6/20/17 at 7:53am

Hi Larry,

That would be great! Lord knows I need to review!! Thank you very much.

Jeff Kaste

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

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Posted: 6/21/17 at 7:33am

6/19/17

Warm Up

Squat

135x5, 135x5, 225x5, 225x5, 275x2, 315x2, 365x1, 315x8

Hatfield Squats

335x5, 335x5, 335x5

Bench

135x8, 185x5, 185x5, 225x5, 245x5, 275x5, 295x5, 225x15

Glute Bridge w/ Band around Knees / Ab Wheel

275x15, 275x15, 275x15 / 3x10

That was it. Just moving around. Feeling some weight. Sorta tweaked my hip/glute/SI Joint area at Rhode Island games and pushed through it. Nothing severe but annoying. Going to keep doing some glute work to fire them again. Really only bothers me during HWFD but luckily a belt alleviates that.

Jeff Kaste

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

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Posted: 6/21/17 at 7:35am

6/20/17

Didn't wanna do much but it was nice out so I did some light hammer

1-Winds x5 best of 109' just feeling delivery

Fulls x10 best of 126' not bad. Didn't really go for broke on any because I wanted to work on finishing up and over my left shoulder instead of pulling away from it. Definitely need to drill that motion into my head and movement patterns. Overall a successful evening.

Jeff Kaste

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

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Posted: 6/22/17 at 11:51am

6/22/17

Warm Up

Reverse Hypers (to get my hips moving)

3x10

Hang Cleans

135x5, 135x5, 185x3, 185x3, 185x3, 225x3, 225x3, 225x3, 225x3 kept it light and snappy

Dead Lift

135x5, 225x3, 225x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3 fast and fast

Belt Squat Marches / Rows w/ Pause / Triceps Rope Pull Down

3x60 / 3x12 / 3x25

Loads of mobility for my hip who is acting funky. Feels a lot better now. Weekend off for a wedding in Atlanta (puke inducing heat awaits) and then back at it Monday.

Jeff Kaste

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

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Posted: 6/26/17 at 1:58pm

6/26/17

Had a wedding in Atlanta all weekend and a nice break was just what I needed. Got to do some BB'ing at the hotel gym on Saturday as well to get a good sweat going before boozing up. Solid time.

Throws today, lifts tomorrow due to gorgeous weather!

OStone 16#

Stands x12 best of 46' booooom

Glides x10 best of 49' just kept missing it but really happy here!

Sheaf x20 throws. After a gracious breakdown video of my sheaf from Chicago by Larry Satchwell, I am making the effort to fix my sheaf. Focus was keeping my right arm straight through the backswing and staying on my left foot. Worked well, whadda ya know!? Going to continue to practice this as sheaf is one of my worst events (I have many)

16# Hammer x12 best of 127' fiddled with foot positions but in the end my traditional foot position worked best. Either way this was a good day. Also did a few 1 winds and hit 115' which is cool, but another indication I am doing something wrong in my fulls. lol

Jeff Kaste

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

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Posted: 6/27/17 at 11:47am

Don't be so hard on yourself! 👍💪

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Posted: 6/29/17 at 11:51am

Haha thanks, Larry! I have to be or else I'd be fatter and lazier than I currently am.

Forgot to log things, whoops!

6/27/17

Warm Up

Squat

135x5, 135x5, 225x5, *add 80# of chains 225x3, 225x3, 2245x3, 245x3, 275x3 easy stuff

Pause Squats 3 seconds

185x3, 185x3, 185x3, 185x3

Bench Press

135x8, 135x5, *add doubled mini orange bands (around 60# added total at top) 185x5, 185x5, 225x2, 225x2, 225x2, 225x2, 225x2, 225x2 *remove bands 225x16

KB Swings / TRX Squat Jumps

70#kb x 3x20 / 3x5

Cable Rows

70 reps

Jeff Kaste

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

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Posted: 6/29/17 at 11:54am

6/28/17

Throws w/ Al Dargie!

HWFD x10 best of 41'+ felt ok, not great

LWFD x8 best of 80' not bad but then started to rush

Heavy Hammer x8 best of 101' figured out a few things and last 4 were all over 100'

Sheaf x15 Al took some video and we discovered that I was not using my legs, WHAT A SHOCK. Literally every sport I've ever participated in I have been accused of not using my legs. So I practiced that and whadda ya know, things worked better!

Jeff Kaste

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

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Posted: 6/29/17 at 11:56am

6/29/17

Warm Up

Hang Cleans

135x5, 135x3, 185x3, 185x3, 225x2, 245x1, 275x1, 275x1, 295x0 just didnt have it today.

Deadlift

135x5, 225x3, 225x3, 315x3, 315x3, 405x2, 405x2, 405x2 easy

Skull Crushers

4x15 up to 85#

Reverse Hypers / Ab Wheel

3x15 / 3x10

Smashin'

Jeff Kaste

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

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Posted: 7/04/17 at 6:11pm

FYI Jeff, Chicago video is up on my YouTube channel. No caber. https://youtu.be/tkvORjFfnrc
Later,
Satch

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Posted: 7/04/17 at 11:16pm

Great videos Larry! Watched the all tonite @work. Good stuff

JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES

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Posted: 7/06/17 at 11:49am

Larry, thank you for the videos! These having some great angles for me to look at and I have already begun making adjustments!

Lots of catching up to do. Was at the in laws in Rhode Island all weekend so I took some implements with me.

7/2/17

OStone 16# in a shot circle!

stands x8 best of 44'

Glides x10 best of 48' not bad

Light Hammer x10 best of 126' pretty happy

Jeff Kaste

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

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Posted: 7/06/17 at 11:51am

7/3/17

16# Ostone again from a shot ring

Stands x8 best of 45'

Glides x10 best of 49' small improvements

LWFD x12 best of 84' whoa! many throws were fouled over the "trig" (line in grass) but I was really getting after the delivery and getting my hips around. Very happy.

Jeff Kaste

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

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Posted: 7/06/17 at 11:53am

7/5/17

Home again for moar throws

HWFD x10 best of 44' boom. Hips getting around nicely.

LWFD x8 best of 82' not as much speed but better control

Heavy Hammer x10 best of 103' yussss. Figured out that getting my arms straight as fast as I can on the right on the third wind was what I had been missing.

Light Hammer x6 best of 131' the arm thing worked again!

One of the best practices ever. Just need to keep working on those movement patterns and positions.

Jeff Kaste

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

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Posted: 7/06/17 at 12:03pm

7/6/17

Warm Up

Squat

135x5, 135x5, 225x5, 225x3, 275x3, 295x3, 315x3, 315x3, 315x8

Hatfield Squats

335x5, 385x5, 385x5

Bench Press

135x8, 135x5, 185x5, 185x5, 225x3, 245x3, 265x3, 285x3, *add SS 315x3, 315x3, 315x3

TRX Squat Jumps / TRX Inverted Row / Ab Wheel

3x8 / 3x10 / 3x10

Jeff Kaste

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

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Posted: 7/06/17 at 2:21pm

Awesome throws man! I like that cue for hammers. Going to give it a shot and ultimately steal it

Luke Crowley
Everything. All the time.

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Posted: 7/06/17 at 3:06pm

Luke it was like, magic. It all came together in my mind and I visualized it!

I hope it works for you dude. You'll be 115/140 before you know it!

Jeff Kaste

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

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Posted: 7/10/17 at 12:33pm

7/9/17

Absolutely GORGEOUS day out, so I threw

21# Braemar x 16 all nonreverse. Best of 39'+ which is my best with this stone and best ever with no reverse. Really getting the feel of the block and left arm down. Pretty positive 40-41 is around the corner

16# Ostone

Glides x14 best of 48' much worse here. Kept ripping off to the left on delivery and the grass was long so getting my foot under me was no bueno. Ugly ugly ugly.

22# Hammer x10 best of 102' not bad here! Started to lose steam as it was hot out and no clouds.

Jeff Kaste

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

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Posted: 7/10/17 at 12:36pm

7/10/17

Warm Up

Hang Cleans

135x3, 135x3, 185x3, 185x3, 225x2, 225x2, 245x2, 245x2, 265x2, 265x2

Box Squat w/ SSB Against doubled red bands ~100# total at top

barx8, 155x3, 155x3, 155x3, 175x3, 175x3, 175x3, 195x3, 195x3 easy

Deficit Dead Lift against Double red bands ~180# at top

135x3, 135x3, 225x2, 225x2, 225x2, 225x2, 225x2 speedy

Push Ups / Fatbell Rows / Ab Wheel

3x15 / 3x6,8,10 / 3x10

BICEPS !

Jeff Kaste

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

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Posted: 7/13/17 at 11:53am

7/11/17

Throws in epic humidity

HWFD x10 best of 42' feet were lazy and not getting down

LWFD x12 best of 80' kept ending up in a weird finish where feet were good but due to losing tension, I had no separation. Fixed it and hit 4 throws at 80' in a row

WOB x8 pulls not throwing at anything but just getting some timing and leg drive practice. Felt good

Jeff Kaste

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Posted: 7/13/17 at 11:56am

7/13/17

Body Tempering

Fatbell Clean and Press

27sx8, 35sx8, 44sx8, 44sx8, 44sx8

Cable Triceps Extensions / Curls

2x20 / 2x20

BB OHP

70x8, 70x8, 70x8

Belt Squat

4x8 @ 1 added plate

Prowler Runs

25yds x6 rounds

The some rolling. Just wanted to get the blood flowing. Wanted to throw but torrential downpours gave me a wet middle finger. Glasgow Lands this weekend!

Jeff Kaste

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

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Posted: 7/17/17 at 1:09pm

7/15/17

Glasgow Lands Highland Games, Florence, Massachusetts

PROS: Mike Zolkiewicz, Jeremy Gillingham, Jeff Kaste, Beau Fay, Rob Meulenberg, Sir David Barron, Esq.

22# Braemar- 38'1 3rd

16# Ostone- 49'5 4th

HWFD- 42'4 1st

LWFD- 79'4 1st

Light Hammer- 131'5 1st PR

Caber- 20', 110# 12:00 4th

WOB-15' T-3rd

Sheaf (Extra Event non-scored)- 26'6

Overall- 2nd

A beautiful day for throwing, only a tad on the humid side. Hosted Gilly all weekend so naturally we napped and ate and threw when applicable. Zolk is the Pro AD for this games and he took good care of everything and for that (despite him never coming on NASGA anymore) I thank him!

Stones were pretty solid. Stuck with no reverse throws on braemar, the first time I've ever done this. Went up a foot each throw, which means I should have taken more warm ups. I definitely think 40' is in me somewhere. Ostone was upsetting because while 49' is good, 51 would have taken the lead so I choked here. It's a stone I've thrown far before but just didn't have it that day.

Weights were good but inconsistent. Hit 42' on my second throw, then wasted the third and extras by either fouling or finding myself out of orbit. Same with LWFD, 79' was on the 2nd throw but then I just kept doing things wrong. I need to find my consistency again.

Hammer was great. I dont know why we dont do HH, I think due to time but I wish we had because I was feeling it. My opener was 127' then the rest were at or over 130'. We used my whippy handled hammer but still I just felt on. Was hoping for a bit more in the 133-135' region but wasn't happening. Hoping I can continue this into HH at Detroit and both hammers at Fergus.

Caber was a good stick and I turned it first try for a 12 which was a surprise! Then proceeded to not turn it again due to late pulls which landed me 4th. Ugh

WOB warming up felt great, felt 16' all day. Then I went under the bar and shit everywhere. Sigh. It's all timing issues. And not using legs. Moar Practice.

Overall this was a great time. I only took 2nd over Gilly by half a point and couldn't catch Zolk as he took 2nd in everything I took first in. 3 Week of training between now and Detroit first week in August so I have some things to work on.

Thanks so much to Al Wilder and Mike Z (again) for putting Glasgow Lands athletics together! It's a phenomenal games and a beautiful venue!

Jeff Kaste

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

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