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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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11/28/18
Warm Up SSB Box Squats 18" against blue bands 135x3, 135x3, 185x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3 only 30 secodns rest between sets Dead Lift against blue bands 135x5, 135x3, 225x3, 225x3, 315x3, 325x4*accidental set, miscounted plates lol 345x4, 375x4, 375x4, 405x4 not bad. Deficit RDLs / Curls 295x6, 295x6, 295x6, 295x6 / 7 sets of 20 @ 55# Russian Plate Twists @ 45# / Banded Hamstring Curls 3x50 / 3x20
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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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11/30/18
Warm Up Front Squats 135x3, 135x3, 185x3, 205x3, 235x3, 275x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3 pretty happy with this volume although my left wrist took a beating. My front rack is garbage. SSB Pause Squats roughly 2-3 second pause 275x3, 295x3, 315x3 *remove pause 225x15 whew dead TKEs / Planks 2x25 / 2x1 minute
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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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12/3/18
Warm Up Moar squats...Only 2 more weeks of 3 squats a week. Thank god. Front Squats 135x3, 153, 185x3, 185x3, 215x3, 255x3, 285x3, 315x3, 315x2 *then re-racked as the bar nearly fell off. Took 30 seconds then finished with 315x1. SSB Squats 295x8, 315x8, 335x5 then my everything died. Managed to do 225x16 after Bulgarian Split Squats / Ab Wheel / DB Curls (curlvember will never die!) 4x5 @ 40s each leg / 4x10 / 4x12 @ 30s each
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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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12/5/18
Warm Up Bench Press 135x5, 135x5, 185x5, 185x5 225x5, 255x5, 285x5, 285x5, 285x5, 285x5, 285x5 very pleased. BB Pendlay Rows / Skull Crushers 225x5, 265x5, 265x5, 265x5, 265x5, 265x5, 265x5 / 4x12 @ 90# Banded Lat Pull Downs / Sling Shot Push Ups / Leg Raises 3x20 / 3x 25, 20, 20 / 3x15 BB Curls 4x8 @ 90#
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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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12/6/18
Warm Up SSB Box Squats 18" against bands (red and blue bands) 135x3, 135x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3 done with 30-40 seconds break between each Dead Lift against blue bands 135x5, 225x5, 225x3, 315x3, 315x3, 365x3, 395x3, 395x3, 425x3 really pleased. 425 felt easier than 405 last week. Will add more volume soon, just working on dead lifting a stiff bar more betterer Deficit RDLs standing on 25's / Suitcase Deads 315x6, 315x6, 315x6, 315x6 / 165x5each side, 165x5each side, 165x5each side, 165x5each side (wanted to up the weight but I was using all of my weights for this lol)
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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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12/8/18
Warm Up Front Squats 135x3, 135x3, 135x3 185x3, 185x3, 215x3, 255x3, 285x3, 315x2, 315x1 (blegh! Was supposed tobe sets of 3 but no dice. Dropped down for punishment reps) 275x5, 275x5, 275x5 Shoulder Circuit Z Press / Upright Rows / TKEs(to break it up) / DB Side Raises / DB Seated OHP 75x8, 85x8, 95x8, 95x8 / 75x8, 85x8, 95x8, 95x8 / 4x25 each leg / 4x12 @ 15s / 30sx15, 30sx12, 40sx10, 40sx10
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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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12/10/18
Warm Up SSB Squats 135x8, 135x5, 225x5, 225x5, 275x5, 315x5, 335x5, 355x1*I was getting out of position so used hands for last 4 reps Hatfield Style 355x4. More Hatfields 375x5, 375x5 upset here, I was hoping to hit all 355s without resorting to Hatfields. Blegh. This SSB I have is much harder than the EFTS one, or I am weaker. Either or. SSB Box Squats 20" box 275x8, 295x8, 315x8 AB Wheel / Static Suitcase Holds 3x10 / 3x20 seconds @ 115# each side
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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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12/12/18
Warm Up Bench Press 135x5, 135x5, 185x5, 185x5, 225x5, 265x5, 295x5, 295x5, 295x5, 295x5, 295x5 (all of these sets were done as clusters because I couldnt get all in one. It went 3-2, 4-1, 4-1, 3-2, 4-1) Added slingshot 295x5, 295x5, 295x5 roasted Pendlay Rows / Skull Crushers 225x5, 245x5, 275x5, 275x5, 275x5, 275x5, 275x5, 275x5 / 90#x12, 100x12, 105x10, 105x10 Seal Rows with 5 second hold each rep / Push Up s 4x8 @ 45s / 15, 12, 12, 10 triceps caved
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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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12/13/18
Warm Up Dead Lift against blue bands 135x3, 135x3, 135x3, 135x3, 225x3, 225x3, 315x3, 365x3, 385x3, 415x3, 415x3, 445x1, 365x5 445 felt so heavy. Took video and my mid-back caved. I was also moving the weight not fast. SOO I have some work to do. RDLs / Curls 315x6, 315x6, 315x6, 315x6 / 70x15, 70x15, 90x12, 90x12 Suitcase Deads / Moar Curls / Planks 135x5 each side, 165x5 each side, 185x5 each side, 185x5 on left side then something tweaked in my right side so I shut it down. Doesn't feel serious, just annoying / 100x10, 100x10, 100x10, 100x10 / 3 sets of 30 seconds
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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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12/16/18
Warm Up Front Squat 135x3, 135x3, 135x3, 185x3, 185x3, 225x3, 245x1, 265x1, 285x1, 305x1, 325x0 sigh. Just didnt have it today and became enraged/depressed. Punishment sets ensued. Squat 225x5, 275x3, 315x3, 345x3, 365x1, 315x8, 275x12, 225x20 nearly puked but I deserved it for being a weak piece of shit. High Box Squats 23ish" 225x8, 275x8, 315x8 Ab Wheel 4x10 Changing things up after this and re-evaluating my life. Lol jk I'm not that dramatic...or are I...
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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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12/17/18
Warm Up Bench Press 135x5, 135x5, 185x5, 185x5, 235x5, 265x5, (used clusters for working sets, only 20 second rest pause) 295x3+2, 295x3+2, 295x3+2, 295x3+2, 295x3+2 add Sling Shot 295x4, 295x6, 295x6 Pendlay Rows / Skull Crushers 225x5, 275x5, 275x5, 275x5, 275x5, 275x5 / 4x10 @ 85, 110, 110, 110 Seated Band Resistance Rows / Banded Tricep Push Downs / DB Seated Curls 3x10 w/ 4 second pause on each rep / 3x35 / 3x15 @ 30s
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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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12/20/18
Warm Up Hang Cleans 135x3, 135x3, 135x3, 185x3, 185x3, 225x5, 235x5, 245x5, 255x5 still got some pop Dead Lift against medium bands 225x3, 225x3, 225x3, 315x3, 315x3, 365x2, 385x2, 405x2, 425x2, 455x2 really happy here. Didnt feel like max effort, and did more than last week in weight and reps. *removed bands 365x5, 365x6, 365x8 RDLs / Banded Leg Swings / Leg Lifts with 3 second negative 315x5, 335x5, 335x5, 335x5 / 4x12 each leg / 4x12 Banded Hammy Curls 1 set of 50 Dead
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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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12/22/18
Warm Up Bench Press / Single Arm DB Rows 135x8, 135x10, 185x10, 185x10, 225x10, 225x10, 225x10, 225x10, 225x10 nice to get some reps done / 70#x10 each arm, 70#x10 each arm, 70#x10 each arm, 70#x10 each arm, 70#x10 each arm Banded Wide Grip Pull Downs / DB Skull Crushers / Leg Lifts with 3 second decent 4x20 / 4x15 @ 30s / 4x12 Banded Tricep Push Downs / BB Curls 3xfailure / 6x15 @ 70#
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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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12/23/18
Warm Up Back Squat 135x5, 135x5, 225x5, 225x5, 275x5, 315x5, 315x5, 315x5, 315x5, 315x5 easy! Pause Squats 2 Mississippi holds 275x5, 275x5, 275x5, 275x5 Moar Squats for reps 225x12, 225x12, 225x12 wow. Ab Wheel 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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12/25/18
Benchmas Warm Up Bench Press 135x5, 135x5, 185x5, 185x5, 225x5, 255x2, 275x2, 295x2, 315x2 harder than I expected, but 2 was the goal. *add slingshot 315x5, 315x6, 315x5 *remove Slingshot 225x12 Pendlay Rows / Skull Crushers 135x8, 225x5, 275x5, 275x5, 275x5, 275x5 / 85x12, 85x12, 85x12, 85x12 DB Curls / Heavy Banded Pull Downs 3x15 @ 30s / 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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12/27/18
Warm Up Hang Cleans 135x5, 135x3, 185x3, 185x3, 225x3, 225x3, 255x3, 255x3, 255x3, 255x3 felt pretty good Dead Lift, no bands! 225x3, 225x3, 315x3, 315x3, 365x3, 405x3, 435x1, 465x1, 495x1, 365x8, 365x8, 365x8 pretty pumped. 495 is all the weights I have and the most I've done on a stiff bar in 4 years or so. Banded SSB Box Squats 16" box/ RDLs / Leg Lifts 3x5 @135+Blue bands doing a 5 second decent / 3x8 @ 275 / 3x10 with 3 second decent Absolutely toast.
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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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12/29/18
Warm Up Speed Bench against Doubled mini bands / DB Rows (reps are each arm) 135x3, 135x3, 135x3, 155x3, 155x3, 155x3, 155x3, 175x3, 175x3, 175x3, 175x3 moved pretty well. / 70x10, 80x10, 90x10, 100x10, 100x10, 100x10. 100x10 Banded Pull Downs / Banded Triceps work 4x15 / 4x25 Banded Rows / Curls 4x15 / 3x10 @ 75 More Curls 110x8, 110x8, 110x8, 110x8 then lots of back down reps |
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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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12/31/18
Warm Up Squats 135x5, 135x5, 225x5, 265x5, 295x5, 335x5, 335x5, 335x5, 335x5, 335x5 these started kind of hard and then I settled into it. Pause Squats 2 Mississippis 285x5, 285x5, 285x5, 285x5 More Squats 225x12, 225x12, 225x12 Ab Wheel 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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1/2/19
Wasnt going to lift today but I had the time and enough coffee Warm Up Bench Press 135x8, 135x5, 185x5, 185x5, 225x5, 235x7, 265x5, 295x3, 315x1 all easy 285x3, 285x3, 285x3, 285x3, 285x3 Pendlay Rows / DB Skull Crushers 225x5, 255x5, 285x5, 285x5, 285x5, 285x5 / 15sx15, 30sx12, 40sx12, 40sx12, 40sx12, 40sx12 Seated Banded Rows / Banded Triceps Extensions / DB Curls 4x15 / 4x30 / 4x10 @ 45s
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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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1/3/19
Warm Up Hang Cleans 135x3, 135x3, 135x3, 185x3, 185x3, 225x3, 225x3, 255x2, 265x1, 275x1, 275x1 missed 275 a couple times but was more technique related. Getting back up there. Front Squats 185x3, 185x3, 225x3, 225x3, 255x2, 255x2, 255x2, 255x2, 255x2 stupid easy Dead Lift against Blue bands 225x3, 225x3, 225x3, 315x3, 315x3, 365x3, 405x3, 405x3, 405x3, 405x3, 405x3 working on that tight upper back RDLs / Leg Lifts 335x5, 335x5, 335x5, 335x5 / 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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1/5/19
Warm Up Speed Bench Against doubled Bands / Single Arm Band Rows 135x3, 135x3, 135x3, 155x3, 175x3, 175x3, 175x3, 175x3, 185x3, 185x3, 185x3, 185x3 felt very good / 4x15 each arm Kneeling Landmine Press (both hands at once) / Landmine Single Arm Row 3x12 @ 90# / 3x10 each arm @ 90# Alternating DB Bench Press w/ no legs / BB Curls 70sx10, 70sx10, 70sx10, 70sx10 / 75x15, 75x15, 95x12, 95x12, 95x12, 95x12
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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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1/6/19
Death by Squats Warm Up Squat 135x5, 135x5, 135x5, 225x5, 275x5, 315x5, 355x5, 355x5, 355x5, 355x5, 355x5 went much better than I anticipated Pause Squats *2 Mississippis 295x3, 295x3, 295x3, 295x3, 295x3, 295x3 Moar Squats 225x12, 225x12, 225x12 Banded TKEs / Ab Wheel 3x15 each / 3x10 Barely made it back up stairs
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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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1/8/19
Warm Up Bench Press 135x5, 135x5, 185x5, 185x5, 225x5, 225x5, 265x5, 285x4, 295x3, 305x2, 285x4, 295x3, 305x2 so so easy. Very pleased. *Add Slingshot 305x6, 305x6, 305x6 Pendlay Rows / DB Single Arm Seated OHP / Leg lifts 225x5, 255x5, 285x5, 285x5, 285x5, 285x5 / 30x12, 40x10, 50x8, 60x6, 60x6, 60x6 much harder when only doing 1 arm! / 4x12 Heavy Band Tricep Push Downs / Banded Pull A parts / Concentration Curls 4x20+ (until failure on last 2 sets) / 4x15 / 6x8+ using 30 and 40# DBs. Epic pumpage
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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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1/10/19
Warm Up Hang Cleans (2 high pulls + 1 clean =1 rep) 135x3, 135x3, 185x2, 185x1, 225x1, 235x1, 245x1, 255x1, 255x1, 255x1, 255x1 these went well. Box Squat 20" box w/ SSB against blue bands 135x5, 135x5, 225x2, 225x2, 255x2, 275x2, 275x2, 275x2, 275x2, 275x2, 275x2 very nice Dead Lift against blue bands 225x3, 225x3, 315x3, 315x3, 365x2 switch to EMOM for 20 minutes @ 415 still w/ bands. Ended with 15 singles (guess my reps were not as fast as I hoped) and on my final single i went 415x3. I like these but it was MUCH harder than I thought. Single Leg RDLs / Banded Hamstring curls / Russian Twists with a 35# PLATE 3X6 each leg @ 60# / 3x20 / 3x50
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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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1/12/19
Warm Up Squat 135x5, 135x5, 225x5, 225x5, 295x5 *EMOM @ 325. Ended with 15 singles in 20 minutes and on last set I did 5 for a total of 20 reps. Easy, really like this! Warm up Upper Body Bench Press / DB Row 135x8, 135x5, 185x5, 185x5, 225x12, 225x12, 225x12, 225x12 a lot easier than ever before, super encouraging / 80#x12each arm x 4 rounds Banded Lat Pull Downs / Banded Tricep Push Downs / DB Curls 4x15 / 4x15 / 6x12 at varying DB weights |
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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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Went to visit my parents who moved to Florida last summer. Was there for a week and did a lot of eating and drinking. Managed to get a short workout in using their shitty housing association gym. It was arguably worse than a hotel gym. Pretty much just did a bunch of reps on DBs and the shitty machine they had.
1/19/19 Back at it. Not the best first training sesh back. Warm Up Squat 135x5, 135x5, 135x5, 225x5, 225x5, 275x5, 315x6, 345x4, 365x1 *started getting an old shooting pain in my glute near the glute/ham connection. Only hurts at the very top of the rep when pushing hips through. Super painful, usually my warm up makes it so this doesnt happen but I couldnt get it to go away, which sucks since all the reps felt very easy! Switched to Box Squats @ 22", a little above parallel. These don't hurt the hip so I made it work. 275x3, 275x3, 305x3, 305x3, 305x3, 305x3, 305x3, 305x3, 305x3, 305x3 Squats again for reps 225x12, 225x12, 225x12 didnt hurt, probably too light for the pain to manifest. AB Wheel / Banded TKEs 3x10 / 3x20 each leg
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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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1/21/19
Yesterday I snow blowed and shoveled multiple times. It was awful. Good cardio. Warm Up Bench Press 135x5 135x5, 135x5, 185x5, 185x5, 225x5, 255x3, 295x3, *switched to rest pause sets. 315 4 sets of 3. Each rep had a 20 second rest pause after. I like this for when I dont have a spotter...which is always. Bench 5 second Eccentric 265x3, 265x3, 265x3, 265x3 Pendlay Rows / DB Skull Crushers / DB Walking in place Oblique work 225x5, 225x5, 275x5, 275x5, 275x5, 275x5 / 40sx12, 40sx12, 40sx12, 40sx20 / 4x20 seconds each side @ 80# in hand Banded Seated Rows / Banded Tricep Extensions / DB Curls 4x15 / 4x20-30 *failure / 4x12 @ 40s and then 45s
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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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1/22/19
Snuck in a quick Cleans training Hang Power Cleans 135x5, 135x5, 185x3, 185x3, 185x3, 225x3, 225x3, 255x2, 25x1, 265x1, 275x1, 275x1, 285x1, 285x1 power still isnt where it needs to be. Gotta be ramping this up more. 1 high pull + 1 clean=1 @ 225 x5
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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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1/24/19
Warm Up Hang High Pulls against a light band 135x5, 135x5, 135x5, 135x5, 135x5 these were interesting. I need to add them in more for a different feel on my cleans and clean pulls Front Squat 135x3, 135x3, 185x3, 225x3, 255x3, 275x3, 295x3, 315x3 pretty pleased with how this went/felt. Dead Lift against medium band *wrapped around bar and feet. Usually use 2 bands one on either end. Not sure what adds more tension...* 225x3, 225x3, 315x3, 315x3, 365x3, 405x2, 435x2, 465x2 last set was a bit slow but I got it. Deficit Deads still with Band 365x3, 365x3, 365x3 Hip Thrusters / Banded Hammy Curls / Leg Lifts 295x10, 315x10, 315x10, 315x10 / 4x20 / 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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1/26/19
Warm Up Bench against doubled red bands / DB Rows 135x5, 135x3, 165x3, 165x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3 felt pretty fast! / 100x10each, 100x10each, 100x10 right arm then felt something in low back twinge doing left arm. This morning, it feels fine but called it on iso-work yesterday to avoid more painz Seated (no back) OHP / Row/pulldown hybrid against band 75x10, 95x8, 115x6, 125x5, 125x5, 95x10 / 4x20 so bad at OHP.... Chest Supported DB Rows / Banded Tricep Push Down / BB Curls 3x12 @ 45s / 4x20-30 / 5x10 ranging from 65#-105# |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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