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TRAINING LOG: Jeff Kaste

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Post Options Post Options   Thanks (0) Thanks(0)   Quote DStewart Quote  Post ReplyReply Direct Link To This Post Posted: 10/09/17 at 6:27pm
Jeff, Back Squat 3 x per week my man. Nothing elese matters when it comes to horse power. The sled the belt the single leg the leg press front squat ssb ....just avoiding the BS. Some heavy yoke runs would be the only substitute.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/11/17 at 7:15am
I appreciate the advice! I will be doing BS with a BB later in the off season but not 3x a week, my back wouldn't be good with that. 

10/10/17

Warm Up 

Bench Press / Banded Face Pulls 

135x8, 135x8, 185x8, 185x8, 225x8, 225x8, 225x8 / 30, 30, 30 these were harder then they should have been but bench always comes back quickly. Will add a 4th working set next week. 

OHP Strict 

65x8,  95x8, 115x8, 115x8 

Skull Crushers / Machine Rear Delt Flys 

3x12 @ 65 / 3x12  

Reverse Sled Drag @ 160# added / Barbell Russian Twists a la KO

3x50 yds / 3x20 

Triceps Extensions 

3x20 

Trying to ease into this off season a bit more than going full boar. I am stupid sore already after using minimal weight for everything, so I think it was a good idea to ease into it.  
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: 10/12/17 at 1:27pm
10/12/17

Warm Up 

Front Squat *worked on my depth and not bottoming out/bouncing

135x5, 135x5, 185x5, 185x5, 185x5, 185x5 weight wise, it was really easy despite the tremendous soreness. Will add 10 pounds a week for a few weeks of 5's 

Dead Lift 

135x8, 225x8, 275x8, 315x8, 365x8, 365x8 all double overhand. Probably more difficult than I was expecting but not bad. 

BB Glute Bridge w/ medium band doubled around knees / Ab Wheel 

225x15, 225x15, 225x15 / 3x10 

Farmers Walk / Sled Drag 

50yds x 135 each hand/180# addedx50yds. Done for 3 rounds. Did a fourth round of sled drags. Grip was roasted by then. 
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: 10/13/17 at 8:00am
10/13/17 

Got up at 4:45am because I will be busy later. Ugh, I dont know how people do this

Hang Snatch High Pulls 

135x5, 135x5, 135x5, 185x5, 185x5, 185x5, 185x5 going to up this slowly but it wasn't as easy as I thought. 

Hammer Strength Row/Wide Grip Lat Pull Downs 

4x10 @ 135 per hand / 4x15 at around 130 

BB Preacher Curls / Cable Face Pulls 

3x10 / 3x10 

Cable Curls 

3x15 
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: 10/16/17 at 1:11pm
10/16/17 

Warm Up 

SSB Squats 

155x8, 185x8, 205x8, 245x8, 245x8, 245x8, 245x8 easier than last week and more volume. Progress 

Reverse Hypers 

3x10 @ 400# 

Belt Squat /Ab Wheel 

180# added, 4 sets of 12 / 3x10 

Prowler March 

135# added

4 rounds of 75 yards unbroken (except for turning it around) there was much heavy breathing. 
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: 10/18/17 at 7:55am
10/17/17

Not terrible sore today, very weird. Prowler pushing probably helped a lot. Will continue those. 

Warm Up 

Bench Press / Banded Pull A parts 

135x8, 135x8, 185x8, 205x8, 235x8, 235x8, 235x8, 235x8 easier than last week. Still tougher than they should be *tears* / 4x20 w/ green band 

Standing Strict Press 

75x8, 95x8, 115x8, 125x8 triceps getting roasty 

Skull Crushers / Rear Delt Flys 

3x12 @ 75# / 3x12 tri's on the verge of flames 

Backwards sled pull / Barbell Russian Twists / Triceps extensions 

4x50 yds @ 180# added / 4x20 reps (10 a side) / 4x20 reps all done no breaks (except walking to the next exercise) 

Triceps fully on fire and roasted beyond recognition. 


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: 10/19/17 at 12:04pm
10/19/17 

Warm Up 

Front Squats 

135x5, 155x5, 185x5, 205x5, 205x5, 205x5, 205x5 just working on depth, positioning. Felt good 

Dead Lift 

135x8, 225x8, 225x8, 315x8, 385x8, 385x8, 385x8, 385x8 these were harder than anticipated. 

BB Glute Bridge w/ green band around knees / Ab Wheel 

3x15 @ 275 / 3x10 

Trap Bar Farmers Walk / Backwards Sled Drag / Forward Sled Drag 

250x50 yds / 135x50 yds / 135x50 yds x 4 rounds only break was walking a lap in the gym after each round. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 10/21/17 at 3:02am
What kind of giant complex are you working out in that you have millions of yards to pull/push/carry crap??? Or like me do you have to pace back and forth like a mental patient?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/21/17 at 8:51am
Hahaha it's back and forth! It's about 35 yards of turf but since I cant go all the way (they store stuff at one end and the other has a table near it), I round it down to 25 yds per trip

And then I march back and forth, like a hamster-maniac. Never ending...back and forth...for all eternity 

Still beats running though! 
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: 10/21/17 at 9:09am
10/20/17

Had the day off so I slammed some Back and Bis with my brother. Was nice to have a training partner for a change 

Warm Up 

Hang Snatch High Pulls 

95x5, 135x5, 135x5, 185x5, 195x5, 195x5, 195x5 

T-Bar Rows 

4x12 @ 115#, nothing heavy just working on back contracting for posture strength purposes 

Lat Pull Downs 

4x12 @ 140# 

Fat Grip DB Rows 

85sx8, 85sx8, 85sx8 

Preacher Curls/DB Curls 

3x12 @ 75#/3x10 @ 35's 

Cable Curls 

3x20 annnnnd my arms are roasted
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/23/17 at 12:59pm
10/22/17 

It was gorgeous out so I did some throwing! 

HWFD x10 best of 43' 

LWFD x8 best of 81' 

HH x10 best of 101' 

LH x5 best of 126' 

Wow, pretty surprised! Not bad for a month of no throws. 
Jeff Kaste



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10/23/17

Warm Up 

SSB Squat 

155x5, 155x5, 205x5, 225x5, 245x5, 265x8, 265x8, 265x8, 265x8 feeling stronger. 20 pound jumps have been good thus far. Maybe one more week of it? We'll see. 

Reverse Hypers 

3x12 @ 400

Belt Squat / Ab Wheel 

4x12 @ 200# added / 3x10 

Prowler Marching 

4 rounds of 75 yds @ 160# added 

This was death 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/25/17 at 7:29am
10/24/17

Warm Up 

*all benches were taken so I did OHP first. All bros on said benches (6 benches!!) had their cell phones out and selfies were being taken. Kill me 

Standing Strict Press 

Barx8, 75x8, 105x8, 135x8, 135x8 these were harder than they should have been 

Bench Press

135x8, 185x5, 225x5, 245x8, 245x8, 245x8, 245x8 these were brutal on the triceps 

Skull Crushers / Rear Delt Flys 

3x12 @ 85 / 3x15 

Backwards Sled Drag / BB Standing Russian Twists / Triceps Extensions 

230# x 75yds / 20 reps / 20 reps x 4 rounds with no resting other than getting water after each round. Brutal.   
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/26/17 at 11:33am
10/26/17

Warm Up 

Front Squats 

135x5, 175x5, 205x5, 225x5 *stopped here because of some sharp stabby pain under my left shoulder blade. Not sure what it is, but it wasn't worth pushing through IMO 

Dead Lift 

135x8, 225x5, 225x5, 315x5, 365x5, 395x8, 395x8, 395x8, 395x8 these felt way easier than last week. Only went up 10# because it's a marathon not a sprint. Also, no weird shoulder blade-y pain. 

BB Hip Thrusters w/ Band Around knees / AB Wheel 

3x12 @ 185 *these are way harder than just bridging off the ground! / 3x10 

Farmers Walk (individual handles) / Belt Squat (to make up for missed Front squats) 

165 per hand x50 yds / 15 reps @ 140# added x 3 rounds total. Ran out of time. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/27/17 at 7:05am
10/27/17

Early morning lift because I hate myself apparently? 

Warm Up 

Hang Snatch High Pulls 

95x5, 95x5, 135x5, 155x5, 185x5, 195x5, 195x5, 195x5 was planning on doing 205 today but wanted to do them properly so I kept it under 

Hammer Strength Row / Wide Grip Lat Pull Down 

4x10 up to 135 a hand / 4x12 @ 140 

Supinated Grip Cable Rows 

3x12 @ 160 

BB Preacher Curls / Sled Rows / Cable Curls 

3x10 @ 75 / 3x50 yds @ 90# / 3x10 

Curl finisherrrrr
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10/30/17 

Warm Up 

SSB Squats 

155x5, 205x5, 225x5, 255x5, 285x8, 285x8, 285x8, 285x8 first working set was tough, but they got better. Legs felt strong, upper back could be better

Reverse Hypers 

3x12 @ 400# 

Belt Squat / Ab Wheel 

4x12 @ 220# added / 4x10 holy leg pump

Prowler Marches 

4 rounds of 50 yds w/ 180# added ran out of time/breath
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/02/17 at 10:59am
11/1/17

Got out and threw today as I only worked a half day. 

16# Ostone 
Stands x7 best of 42' 
Glides x6 best of 46' about what I expected. Everything felt fine but was just going through the motions. 

Heavy Hammer 
1 winds x2 best of 82' then it broke 

Light Hammer 
Fulls x7 best of 123' meh Was nice to get outside!
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: 11/02/17 at 11:02am
11/1/17

Warm Up 

Bench Press 

135x8, 155x5, 185x5, 235x5, 255x8, 255x8, 255x8, 255x8 these were pretty easy 

Strict OHP 

75x8, 105x8, 135x8, 135x8 harder than it should have been. Im so terrible at OHP 

Skull Crushers / Reverse Delt Flys 

3x12 @ 95# / 3x12 

Backwards Sled Drag / BB Russian twist / Triceps Rope Push Down 

4x50 yds at 230# / 4x20 / 4x20 
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11/2/17

Warm Up 

Front Squat w/ SSB (choke city!) 

155x5, 175x5, 205x5, 225x3, 245x3 kept it easy because of the upper back issues but it felt much better with this setup so I'll continue to use SSB for essentially everything. 

Dead Lift 

135x5, 225x5, 225x5, 315x5, 365x5, 405x8, 405x8, 405x8, 405x8 roasted. Switching to 5's next week. Felt good tho! 

Belt Squat / Glute Cable Pull Throughs 

3x15 @ 115# / 3x15 

Farmers Walk w/ Trap Bar / Sled Drag / Dead Bugs 

4x50 yds @ 270# / 4x50 yds @ 180# added / 4x40 reps 

I am done 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote AlDargie Quote  Post ReplyReply Direct Link To This Post Posted: 11/05/17 at 4:33pm
What's a dead bug?  My drill instructor used to punish us with what he called dying cockroach (had us lay on our backs with arms and legs in the air seemingly forever)
Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/05/17 at 4:41pm
Close Al! You do that with your head off the ground as well and you move you arms in legs opposite of each other (right arm left leg, etc) up and down and it crushes your core. Good Stability work, which it what I need more of!
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11/3/17 

Warm Up 

Hang Snatch High Pulls 

95x5, 95x5, 135x5, 135x5, 155x5, 185x5, 205x5, 205x5, 205x5 these are getting easier 

Close Grip Banded Pull Downs (green band) / T-Bar Rows 

4x12 / 4x10 love the banded pull downs for crushing mid back. I can do a hold at the end as well for added pain 

Wide Grip Lat pull downs / Russian Twists 

4x12 @ 160 / 120 reps w/ 25# plate 

BB Curls / Sandbag Carry (double underhand at chest height) / DB Curls 

4x12 @ 85# / 4x50yds @ 80# bag / 4x10 w/ 35# Dbs 

Cable Curls 

3x20 
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11/6/17 

Warm Up 

SSB Squat 

155x5, 155x5, 205x5, 245x5, 275x5, 295x8, 295x8, 295x8, 295x8 these were hard. Hardest part was keeping bar over mid foot as I began to round. Moar Upper back/ core work. Legs felt good! 

Reverse Hypers 

3x12 @ 400# 

Belt Squats / Ab Wheel 

4x12 @ 230# added / 4x10 these are getting a lot easier 

Prowler Death Marches 

4 rounds of 50 yds @ 180# added 
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11/8/17 

Warm Up 

Bench Press 

135x5, 135x5, 185x5, 185x5, 235x5, 265x8, 265x8, 265x8, 265x8 

Makeshift Viking Press (bar is 20# in hand empty) #'s are each hand

35x8, 55x8, 55x8, 75x8, 75x8 loved these. No leg bend and no shoulder pain. Going to keep using these 

Skull Crushers / Rear Delt Flys 

3x12 @ 100# / 3x12 

Backwards Sled Drag / 45# Plate Hammer Winds / Triceps Rope Push Down 

4x50 yds at 230# / 4x10 (each direction) / 4x25 

 


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11/9/17 

Warm Up 

Front Squat w/ SSB 

155x5, 155x5, 205x5, 245x3, 245x3, 245x3, 245x3 easy 

Dead Lift 

135x5, 225x5, 225x5, 315x5, 385x3, 425x5, 425x5, 425x5, 425x5, 425x5 these were really easy. 

Belt Squat / Cable Glute Pull Throughs 

3x15 @ 150# added / 3x12 

Farmers Carries @ 100# each while dragging sled w/ 135#

4 rounds of 50 yds
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11/10/17 

Warm Up 

Hang Snatch High Pulls 

95x5, 95x5, 135x5, 185x5, 215x5, 215x5, 215x5 

Bent Over BB Rows 

215x8, 215x8, 215x8, 215x8 

Close Grip Banded Pull Downs / Cable Rows 

4x10 @ Green Band / 4x10 @ 180 

Wide Grip Pull Downs / Russian Twist w/ 25# Plate 

3x12 @ 160 / 3x50 

BB Curls / Double Under Arm Sandbag Carry @ chest height / DB Concentration Curls 

3x12 @ 85# / 3x50 yds @ 80# bag / 3x12 @ 25# dbs 


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11/13/17

Warm Up 

SSB Squat 

155x5, 155x5, 205x5, 245x5, 285x5, 305x8, 305x8, 305x8, 305x8 these were great and a lot easier than last week. Maybe I am getting stronger? 

Reverse Hypers 

3x12 @ 400# 

Belt Squat / Ab Wheel 

4x12 @ 240# added / 4x10 ab wheel is feeling so much easier/stronger 

Prowler Marches / Seated Leg Extension 

4x50yds @ 180# added / 3x15 @ light weight baby
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11/14/17

Warm Up 

Bench Press

135x8, 135x5, 185x5, 225x5, 255x5, 275x8, 275x8, 275x5, x2, x1 (took 20 second breaks), 275x5, x3 pretty upset here. Just was not able to get all the reps in one go. My breaks were no longer than 20 seconds but with no spotter, it's a compromise I had to make. 

Makeshift Viking Press 

45x8 each, 55x8 each, 70x8 each, 75x8 each these are brutal but great 

Skull Crushers / Reverse Delt Flys 

3x12 @ 105# / 3x12 @ 130 

Backwards Sled Drag / Dead Bugs / Triceps Rope Extensions 

4 rounds @ 255# x50yds / 160 total reps / 3x12 up to 60# then 3x20 at 30, 25, 20# 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/16/17 at 11:24am
11/16/17

Warm Up 

Front Squat w/ SSB 

155x5, 155x5, 205x5, 245x3, 255x3, 255x3, 255x3 

Dead Lift 

135x5, 225x5, 315x5, 315x5, 405x3, 435x5, 435x5, 435x5, 435x5, 435x5 easy. Broke out the belt and worse it loose to get used to it again. 

Belt Squat / DB Vert Pull 

3x15 @ 160# added / 3x10 @ 80s maybe too light but haven't isolated hammies in forever 

Trap Bar Carry / Yoke Carry 

250 x 50yds/185 (empty) x50yds, 300x50 yds/275x50 yds, 300x50yds/365x50 yds, 300x50yds/365x50 yds 

In between all assistance exercises I did 25-30 seconds of ab work, random stability stuff I saw videos of that I dont feel like explaining. lol
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/20/17 at 11:55am
11/18/17

Warm Up 

Hang Snatch High Pulls 

95x5, 95x5, 135x5, 185x5, 205x5, 225x3, 225x3, 225x3, 225x3 nothing crazy here 

BB Bent over rows 

225x8, 245x8, 245x8, 245x8 

Band Close Grip Pull Downs / Cable Rows 

3x10 / 3x10 

Wide Grip Lat Pull Downs / Another Form of Cable Row 

3x12 / 3x12 

BB Curls / Ab Wheel / DB Curl 

3x12 @ 95# / 3x10 / 3x10 @ 30 

Cable Curls 

3x20 
Jeff Kaste



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