TRAINING LOG: Jeff Kaste

Throws in 1000% humidity 

Heavy Hammer x15 lots of winds trying to get the length back into my HH. Best of 102'. Piecing it all together. 

Light Hammer x3 best of 125' lol gloves were soaked and I was speed-less 

WOB x10 worked on a cue that I never do when under the bar because I like to suck. It appears to be working but I need to bring my height standard with me sometime to actually see. 

Throwz 

16# Ostone 

Stands x10 best of 44' 

Glides x14 best of 47'-48' poop everything felt slow 

HWFD x12 best of 42' most were worse, I was not getting my left down and pulling with left shoulder. 

LWFD x15 best of 78' see above 

Not a great session. A reminder that I need to be actively hitting positions and they wont magically hit themselves. 

Warm Up 

SSB Box Squat (20" box) 

155x5, 155x3, 205x3, 205x3, 245x3, 245x3 *add 40# chains 245x3, 245x3, *up to 80# chains added 245x3, 245x3, 245x3, 245x3, 245x3 tough but not bad 

SSB Box Jumps (squat to box, jump up) 

85x5, 85x5, 85x5 

Bench 

135x8, 135x5, 185x5, 185x5, 225x5, 255x2, 275x2, 295x2, 315x2, 315x2, 315x2 easy! 225x8, 225x8, 225x15 

Suitcase Deads (done congruently with bench) 

150x5each, 150x5each, 150x5each, 150x5each, 150x5each 

Cable Rows 

3x12 

Triceps PUMP 

3x20 

Moar Throws, weathers been so nice! 

Ostone 16# 

Stands x15 best of 45' 

Glides x15 best of 48' played with some mental cues to get my left to open up. Finally started working, but wasn't able to really get after any. 

Heavy Hammer x12 best of 103' NOT AGAIN! Cant be mad, 103' is my PR so I'm right there 

WOB x12 pulls fixed a few timing issues. 

Helped Alison Tostevin out up at the Maine Games field organizing and cleaning up some cabers. Al Dargie and Nick McPhee were there too and fun times were had. No throwing done but got the itch when I got home. 

LWFD x15 best of 83' not bad but footwork was all over the place. Just gotta, tighten it up 

Heavy Hammer x12 best of 103' blast! 103' again. But again, this is a good throw for me so I cant be too unhappy. 

Warm Up 

SSB Box Squat against double mini red bands (100# total added at top, 60# total added on box)

155x3, 155x3, 205x3, 205x3, 225x3, 225x3, 225x3, 225x3 

SSB Banded Box Jumps 

85x3, 85x3, 85x3 

Axel Bar Push Press / Suitcase deads 

75x8(strict), 75x8(strict), 115x4 (2 strict, 2 PP) 115x3 (pp), 165x3, 165x3, 165x3, 165x3, 165x3 / 150x5 each, 150x5 each, 150x5 each, 150x5 each 

TRX Jumps / KB Swings 

3x10 / 3x15 @ 70# 

Triceps Extensions 

loadsxtons 

Warm Up 

Sled Drag @ 90# for 10 minutes 

Fatbell Clean and Press 

44sx8, 44sx8, 44sx8, 44sx8 

Belt Squat 

4x10 up to 140# added 

Prowler Push 

6x 30 yds at 90# added 

And out! Good blow flow sesh then had a chiro appt for the first time in almost a year and a half. 

Warm up 

SSB Box Squat 

*No box* 155x5, 155x5, 155x5, *add box* 155x3, 205x3, 245x3 *add 80# chains* 245x3, 245x3, 245x3, 245x3, 245x3 *remove box and chains* 245x1, 265x1, 295x1, 315x1 all super easy 

Bench Press / Suitcase Deads 

135x8, 185x5, 225x5, 275x3, 275x3, 275x3, 275x3, 275x3 / 135x5each, 155x5each, 175x5each, 175x5each 

TRX Jump Squats 

5x8, 3 sets of 8 were with 20# of ankle weights 

Biceps/Triceps 

repsxlots+no rest=PUMP

Wanted to fix height event stuff. Found a nice field with a few trees. Tree branches good for WOB only, still looking for a good sheafing tree. Did this in a field. 

Sheaf x10 changed up my wind-up a bit and I am dialed in. Not sure on height, feels/looks high but video replay shows such slowness! Either way, maybe...maybe....I'll get 30' at Fergus. 

WOB x10 @ 14'4 branch. Cleared 8 of 10. Left 2 in front. Fixed my timing and they were flying over.

then went into the gym for some training 

Sled drag @ 90# added for 10 minutes

Clean and Press 

135x2, 135x2, 135x2, 155x2, 155x2, 155x2 

Belt Squat 

140# added, 3x8 

Fatbell Curl and press 

25sx10, 25sx10, 25sx10 

Prowler Pushes  

Warm Up 

Power Cleans 

(1 rep=1 from Floor + 1 from hang) 135x2, 135x2, 135x2, 185x2, 185x2, 225x2, 245x1, 260x1, 275x1, 285x0 (change to only hang cleans) 285x1, 285x1, 285x1, 285x1

Front Squat 

135x5, 135x3, 185x2, 185x2, 225x2, 225x2, 275x2, 275x2, 275x2, 275x2, 275x2 these were the easiest 275 has felt in YEARS. I think it's directly related to my new chiro who is helping my upper back a lot. Also the box squats! 

Hammer Strength Vertical Bench Press (didnt feel like lying down) / Cable Rows 

5x5 @ 150# added per arm / 4x10 @ 180 

Triceps extensions 

3x20 

As for the pushing, If I dont actively push the weight out to the right and let the high point drift further left, it drags me out of the box. Pushing it right keeps me dead center. Sometimes I forget this and try to get after it thinking the box is 5'6 wide instead of 4'6 lol

....Unless you were being sarcastic. In either case, the pie was legit and the Fergus stone is the worst!

Maine Highland Games, Topsham, Maine 

PROS: Beau Fay, Nate Burchett, Jeremy Gillingham, Mike Zolkewicz, Jeff Kaste, Sean Urquhart, Rob Meulenberg, Sir David Barron, Esq., Matt Doherty 

22# Braemar- 38'1 *Non-scored for overall*

16# Ostone- 47'5.5

HWFD- 42'2

LWFD- 77'

Heavy Hammer- 104'5 PR

Light Hammer- 126'11 *Non-scored for overall*

Caber 18', 135#- 80 

Sheaf- 27'

WOB- 15'

Overall: 2nd 

Maine games have traditionally been my kick off to the final stretch of games for the season and my first chance at all 9 events for next year. It was a great field and weather was awesome. I had a really consistent games but definitely left some big throws off the results due to fouling which is unfortunate. 

Stones were solid. Definitely missed a big push with the Ostone, probably had a 48'-49' in there with that stone and I wasn't able to put it together. 

Weights. Oh weights. They are my babies and I have been screwing them up left and right. HWFD opening throw was 43'8 but a pretty decent sized foul out the left. Was able to gather myself for a solid 42' but that would have given me first place points on that event. LWFD was even more frustrating. First throw was 77' then next 2 fouls. 2nd throw was easily 79'-80' and third throw we measured to 83'3 which would have given me first again but instead I settled for 4th. These points would have given me the overall win too, BOOOO. Drifting way too far on these events is something I have 2 weeks to really fix. Ugh

Hammers were really awesome. Heavy Hammer was my best series ever. 104'5, 104'2, 103'6. Didn't even deliver the 3rd throw because it was moving faster than I was used to. I didn't know what to do with it! Excited with a PR here since it's easily been 3 years or so since I've hit a PR. I think there are a few more feet there. For LH we moved the trig so the landing are was a little uphill and I also wasn't as into the event since it was non-scoring. Still, pleased with 127' Was hoping for a bit closer to 130'. 

Caber we had a really long and light stick at first that everyone turned easily so we moved onto the shorter heavier stick. Almost no taper, made for a fun stick. I had one last really great pull that fifered so I was awarded with degrees only. Only 3 people turned it and I know I am capable of turns but no dice today. 

Sheaf was almost a disaster. Missed first 2 at 24' but was able to get it over on 3rd. Hitting 27' first attempt was huge in my overall finish. Had 3 solid pulls at 30 but no dice. I will get back there!! Doherty no heighted here which confirmed my 2nd place position. I cant say I beat Doherty, but more he beat himself. 

WOB was ok actually. I figured out some stuff with my technique and I think I can start taking better and cleaner shots at 16'. Going to keep practicing this. 

Overall, very happy with how today went. Had those weight throws counted, it would have been one of my better games ever. But fouls are fouls and they are in the past. I know the big pops are there. Going to work on my technique and keep the speed up. 

Thanks Alison for an awesome time! Onto the Rob Young Invitational for Throwers who like Party in Calgary Labor Day weekend.