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TRAINING LOG: 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: 1/28/19 at 3:27pm
1/28/19

Warm Up 

Squat 

135x5, 135x5 *add medium Blue bands, 135x5, 225x3, 225x3, 275x3, 275x3, 315x2, 315x2, 315x2, 315x2, 315x2 these were way harder than anticipated. Not sure how much the bands added, dont really care, but it was more than I thought lol. 

5 Second Decent (eccentric) Squats / DB Jumps with 45s in each hand 

295x3, 295x3, 295x3, 295x3, 295x3 / 5x5 

Moar Squats for reps 

245x12, 245x12, 245x12 

Ab Wheel 

3x10
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1/29/19

Power Clean Tuesday! 

Low Hang Cleans (start from standing, lower to below knees, power clean) 

135x5, 135x5, 185x3, 185x3, 225x3, 225x3, 245x2, 245x2, 255x2, 265x2, 275x1 (missed the second) 

Regular power cleans

225x10 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/31/19 at 12:10pm
1/30/19

Warm Up 

Bench Press 

135x8, 135x5, 185x5, 185x5, 225x3, 225x3, 275x3, 275x3, 305x2 *2 was too easy, moved to 3 reps, 305x3, 305x3, 305x3, 305x3 pretty happy with this. 

Close Grip Bench 

225x8, 235x8, 245x8

Pendlay Rows / Skull Crushers / Leg Lifts 

245x5, 285x5, 285x5, 285x5, 285x5 / 85x10, 95x10, 105x10, 115x10 / 4x10 

Banded Pull A parts / Banded Tricep Push Down / Seated DB Curls 

4x15 / 4x20 / 30sx10, 40sx10, 45sx10, 45sx10, 30sx10, 30sx10 
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1/31/19 

Warm Up 

Speed SSB Squat Against Medium Blue Bands 

135x3, 135x3, 135x3, 185x3, 185x3, 205x2, 205x2, 205x2, 205x2, 205x2, 205x2, 205x2, 205x2 w/30 second breaks between sets 

Speed Deadlift against heavy green band (standing on band) 

135x5, 135x3, 185x3, 185x3, 225x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3 w/ 30 second breaks between sets. Exhausting! 

Deficit RDLs (2" deficit) 

3x10 @ 275 

Done! 
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2/2/19 

Warm Up

30 minute walk at an incline on treadmill 

Back and bicep day of awesomeness 

Back Circuit 

Banded Lat Pull downs / T-Bar Rows / Banded Face Pulls 

6x20 / 6x10 up to 115# / 6x15 

Curls circuit 

BB Curls / Single Arm DB Concentration Curl / Band Curls 

6x10 / 6x8 each arm / 6x20 
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2/4/19 

Warm Up 

Box Squat 22" 

135x5, 135x5, 225x5, 225x5, 275x5, 325x3, 325x3, 355x3, 365x1, this height is so difficult for me, as it's right where my sticking point is. Bumped the height up for more work 

Box Squat 24" 

325x5, 355x5, 375x5, 375x5, 375x5, 375x10 this height was easy. Would have done more weight but i used my other plates as the box. I need more weights 

Tempo Eccentric Squats (no box) 5 seconds down, then regular up

225x3, 2253, 255x3, 285x3, 315x3, 315x3, 315x3 these felt a lot easier. Going to keep doing them. 

Single Leg Bulgarian Split Squat, BW only / Ab Wheel 

4x12each leg / 4x10 

Broad Jumps up hill 

5 consecutive jumps x8 rounds. Need to remember to do more stuff like this. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/06/19 at 7:12am
2/5/19

Warm Up 

Power Clean Tuesday. May be the final one as I thinks it foolish to keep trying to squeeze cleans in on a day i should be resting. Oh well

Hang Power Cleans 

135x5, 135x5, 135x3, 185x3, 185x3, 225x3, 225x3, 245x3, 265x3, 265x3, 265x3, 265x3 not too shabby. 

Hang High Pulls + Hang Power Shrugs 

315x3+3, 315x3+3, 315x3+3, 315x3+3
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2/6/19 

Warm up 

Bench Press 

135x5, 135x5, 185x5, 185x5, *add 4 second eccentric to all reps* 225x3, 225x3, 245x3, 265x3, 275x3, 285x3, 265x3, 275x3, 285x3 pleased with this. *no more slow eccentric, add Sling Shot* 315x3, 345x3, 365x2. Not bad. 

T-Bar Rows using nylon strap to hold onto / Banded Tricep Push Downs / Banded Kneeling Ab crunches 

90x10, 135x10, 170x10, 195x10, 195x10 felt these really well, might do them for a few weeks then go back to pendlays / 4x25 / 4x20 

Banded Wide Grip Pull Downs / DB Curls 

3x20 / 4x15 @ 40s 
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2/7/19 

Shoveled/Chiseled out a spot for some throwing at my field. I shoveled it off earlier in the week and 2 60 degree days melted a lot. But there was still 2" of ice/frozen snow that I had to get rid of. Might only be good for hammers. Also cleared the shot circle so hopefully i can get some work in soon. 

Warm Up 

Hang Snatch High Pulls 

135x5, 135x5, 135x5, 135x5 just getting moving 

Heavy Band Box Squats (red mini and blue medium combined) 

22" box (just a hair above parallel) 135x5, 135x5, 135x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3 these felt fasttt 

2" Deficit Deadlifts against thick Green band (me standing on band style) 

135x3, 135x3, 225x3, 225x3, 315x3, 345x3, 345x3, 345x3, 345x3 wow, these got tough at the top. Loved it. 

Banded Hamstring Curls / Russian Plate Twists 

3x25 / 3x30 @ 45# plate
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2/9/19 

Did some Walking uphill and light lifting. 

Mostly Pull downs, SNatch high pulls, and curls. Nothing worth actually writing down. 
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2/10/19

Tried going to throw. It was so sunny out, but 22 degrees and windy. 

I had chopped open a hole to throw hammers from a few days ago but the temps dropped and I found the ground frozen solid. Couldnt dig in at all. Decided to throw some hammer bladeless from the shot put circle that I also shoveled off. Sadly I forgot a stone to practice with. 

Heavy hammer x5

Light Hammer x5 

didnt measure, but things felt ok. 
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2/11/19 

Warm up 

Squat 

135x5, 135x5, 135x5, 225x3, 225x3, 225x3, 275x3, 275x3, 315x1, 315x1, 335x1, 355x1, 375x1, 395x1 395 was ugly. My sticking point (right above parallel) nearly did me in but I pushed through. By no means is it a good number but it's the highest squat ive done in a while. 

24" Box Squat 

225x3, 225x3, 315x3, 315x3, 365x3, 405x3, 405x3, 405x5 

Single Leg Bulgarian Squat / Ab Wheel / DB Jumps (single DB held with both hands) 

3x12 each @ BW / 3x10 / 3x8 @ 45# DB 
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2/13/19

Warm Up 

Bench Press

135x5, 135x5, 135x3, 185x3, 185x3, 225x3, 275x3, 295x1, 315x1, 335x1, 350x0, 345x0 boooo. Just didnt feel strong today. 225x15 

T-Bar Rows / Triceps push Downs / Kneeling banded ab crunches 

4x10 @ 90# / 4x20 / 4x20 

Curls 

a lot x more 
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2/14/19

Knee has been feeling weird since Tuesday morning. Behind the knee, like right in the middle. Feels like pressure back there when I do a squat. Did a lot of trigger point work on quads, hammies, calves. started to feel a little better. No pain at all bending to 90 degree, anything beyond that is where it feels weird, not painful necessarily, but weird. Compression cuff just below the knee cap seems to help. 

Tried deadlifting as I was supposed to go for a max this week. Of course, I had plans sprung on me for the weekend so my only chance was this morning. 

Dead Lift 

135x5, 225x3, 225x3, 225x3, 315x1, 385x1, 435x1, 485x0 sigh. Wouldnt even break the ground. Should have listened to my body and just done nothing but I am dumb. 

Rack pulls from knee height 

315x3, 385x3, 435x2, 485x2, 535x2, 575x1 that was as much weight as would fit on the bar. 

Deadlift off 1.5" blocks 

315x2, 385x2, 435x1, 465x0 after this I walked away. 

Knee felt fine so that's good. I think that this was just a bad day and not a reflection of my strength as a whole, but I don't know. I'm feeling really frustrated with training because I can do % work really well until I get above 85%, then it all goes to shit. Just need to re-evaluate why I am training, what am I doing, take a few days off, and then get back to it. 
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2/17/19

Went out to throw a bit. Was a nice 29 degrees out and sunny, no wind. Could only throw out of the shot ring so I made due. 

16# Ostone
Fronts x5 best of 37' 
Stands x6 best of 41' not surprising here, im always slow and have poor form early season with stones. Happy to knock off rust though!

Bladeless 22# Hammer x6 best of 93' 

Bladelss 16# Hammer x6 best of 116' 

Cant complain. Hammers feel solid, and once I can dig into the currently permafrozen ground I have a good feeling. We'll see. 
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2/18/19

Starting a new routine with my training so we'll see how it goes. 

Warm Up 

Hang Snatch High Pulls 

135x5, 155x5, 155x5, 175x5, 175x5 

DE Bench against doubled red minis 

135x5, 135x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3 

Neutral Grip Pull Pull ups 

3x8 @ BW cause fat

Seal Rows / DB Seated OHP 

3x13, 13, 15 @ 155 finally figured out a way to do these / 4x12 @ 45s 

Arms (curls and DB skull crushers/band push downs)

65x10, 80x8, 105x6, 105x6, 105x6, 105x6 / 3x10 @ 40s and for banded push downs 3x20 

Solid first day. Knee feels fine but it is still clicking when I do a squat. Going to test it out Wednesday and if free squats feel weird, I'll switch to box squats.
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So what's the premise of the new routine??
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Honestly, it's the same conjugate-y feel but less "extra work". 

Im cutting out the fat in terms of all the extra hypertrphy work that I alwasy think I need. It saps my power during this time of the season where Im not trying to actively increase muscle size and more muscle strength and shit. 

Also, it changes rep/set scheme more than I used to. I get so locked in that I need to do 5x5 or 8x3 for everthing that I forget that there are other schemes out there and using a combo of a few over the course of time results in better gains. 

We'll see how she goes. My piriformis pain is something that usually holds me back from going super heavy these days but when it doesn't hurt I can get good work in. Fingers crossed it keeps it's ugliness out of my ass! 
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2/21/2019

Warm Up 

ME Pause Squats (2 seconds) 

135x5, 135x5, 225x5, 225x5, 275x5, 295x5, 315x5 last set was harder than anticipated 

DE Deads against blue bands, 1" deficit 

225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3 

Hamstringer Curls / Lying Leg Lifts with 3 second decent 

3x10 / 3x10 

45# Plate Seated Twist / TKEs againt heavy black band 

3x20 / 3x20 each leg 




Edited by TheJeff696 - 2/25/19 at 11:22am
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2/22/19 

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 185x3, 225x3, 245x3, 245x3, 245x3, 245x3 

ME Pause Bench (2 seconds pause) 

135x5, 135x5, 185x5, 185x5, 235x5, 255x5, 265x5 pause made it difficult 

Neutral Grip Pull Ups / DB Seated OHP 

7,7,7 / 4x12 @ 40s 

Seal Rows (all set with added 60# of chains) 

155x10, 135x12, 135x13 (155 was a bit too much to start) 

Banded Tricep Extensions / Banded Kneeling Ab Crunches 

3x25 / 3x12 

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2/23/19 

Nice day out, went to do some throwing. 

22# Hammer (no blades) x6 best of 95' pretty happy. 

16# hammer (no blades) x4 best of 118' 

The parking lot is dirt at my field so I figured it'd make a solid throwing area for weights 

HWFD

1-turns x3 didn't measure 
Fulls x5 best of 42' noice 

LWFD x5 fulls best of 78'-79' not bad. Footwork is looking good but timing is all over the place. 

Overall, it was just nice to throw 
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2/24/19 

Warm Up 

ME Dead Lift (all reps done with added 100# chains) 

135x5, 225x5, 225x5, 315x5, 345x5, 365x5, 395x5 last set was a bit tough, but overall felt solid 

DE Squat against red mini bands 

135x3, 155x3, 175x3, 175x3, 175x3, 175x3, 175x3, 175x3, 175x3, 175x3

Vert Pulls 

3x10 @ 245, 265 265 

45# Plate Twist / Leg Raises from bench 

3x20 / 3x10 
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2/26/19

Warm Up 

Hang Snatch High Pulls 

135x, 135x5, 185x5, 185x5, 185x5, 185x5 

DE Bench Against double red Bands 

135x5, 135x3, 135x3, 165x2, 165x2, 165x2, 165x2, 165x2 moving well 

Neutral grip Pull Ups / Ab Wheel 

7,7,6 / 3x10 

Seal Rows / Seated DB OHP 

all reps done with 60# chains added 135x13, 145x12, 145x2 / used 20# of chains on each DB to make them heavier because i only have light DBs lol weight reflects total weight 50sx12, 50sx12, 50sx12

Curls / Skull Crushers 

3x12 @ 85# / 2x10 @ 85# (elbow started acting up so only did 2) 
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2/28/19

Warm Up 

ME Squat w/ 2 second pause 

135x5, 135x5, 135x3, 225x3, 225x3, 265x3, 295x3, 315x3, 335x0, 295x3 yeah this was a real let down. Everything felt heavy and despite doing 315 for 5 last week, it just felt worse here. Need to shake it off and re-adjust. 

DE Dead Lift off 1" deficit against bands 

245x2, 245x2, 245x2, 245x2, 245x2, 245x2

TRX Hamstring Curls / Lying Leg Raises 

3x12 / 3x10 

Goblet Squats / 45# Plate Twist 

3x10 @ 70# / 3x20 
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3/2/19 

Warm Up 

Hang Cleans 

135x5, 135x3, 135x3, 185x3, 185x3, 225x3, 225x3, 245x3, 265x2, 285x1, 245x3, 265x2, 285x1 nice 

ME Bench w/ 2 second pause 

135x8, 135x5, 185x3, 185x3, 225x3, 225x3, 245x3, 270x3, 285x3 easy peasy 

Neutral Grip Pull Ups / Seated DB OHP with chains on it 

8,8,7 / 40s w/ 20# of chains on each 3x8 

Seal Rows w/60# chains / Banded Triceps Push Downs / Banded Kneeling Abs 

145x12, 155x12, 155x15 / 3x25 / 3x12
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3/3/19 

Went out to throw, beautiful day. 40 degrees. 

Makeshift Pud throws (25# weight with a shackle and triangle handle) 

8 right handed / 8 left handed over the opposite shoulder 

HWFD x8 best of 41'+ not bad 

LWFD x8 best of 78' no speed 

WOB x8 no bar just working on a pull/rhythm 
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3/4/19 

Warm Up 

ME Dead lift against 100# chains 

135x5, 135x3, 225x3, 225x3, 315x3, 365x3, 395x3, 425x3 very happy here. 

DE SSB squats (shoulders were tight so went with SSB) against 60# chains 

135x3, 135x3, 185x2, 185x2, 185x2, 185x2, 185x2, 185x2 nice and fast 

Vert Pull 

245x10, 265x10, 275x10 

Lying Leg Raises / 45# Seated Plate Twists / TKEs against heavy band 

3x10 / 3x20 / 3x20each leg 
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: 3/07/19 at 11:47am
3/6/19 

Warm Up 

Hang Snatch High Pulls Against 60# chains! 

135x5, 135x3, 135x3, 185x3, 185x3, 185x3, 185x3, 185x3 loved these. Very loud. 

DE Bench Press against doubled red minis 

135x5, 135x3, 155x3, 185x2, 185x2, 185x2, 185x2, 185x2 

Neutral Grip Pull Ups / Seated DB OHP using chains to make DB heavier (weight is total weight) 

8,7,8 / 60sx9, 60sx9, 60sx9 

Seal Rows with 60# chains / Kneeling Abs against bands 

145x15, 155x15, 165x13 / 3x15 

Skull crushers / curls 

3x20 (10 w/20# chains, then immediately remove 10 without)@ 75# / 3x15 @ 75
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/09/19 at 11:25am
3/8/19

Warm Up 

ME Pause Squats 2 seconds 

135x5, 135x5, 225x5, 225x3, 225x3, 275x3, 295x3, 315x3, 335x1 better than last week. 

Front Squats with 60# chains 

225x2, 235x2, 245x2, 255x2 these were hard on my upper back to stay upright. Liked them a lot. 

DE Deadlift off 1" deficit against blue bands 

225x3, 275x2, 275x2, 275x2, 275x2, 275x2 

TRX Hamstring Curls / Leg Lifts 

3x15 / 3x10 

Single Arm DB Bulgarian Split squats / 45# Seated PLate Twists 

3x8 each leg w/ 45# DB in same hand as leg being used / 3x20 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/19 at 10:16am
3/10/19

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 225x3, 225x3, 245x3, 245x3, 245x3, 245x3, 245x3 remembered a cue I had no been doing which made these so much easier. HINT: It was doing it correctly :-O 

ME Bench Press w/ 2 second pause 

135x8, 135x5, 185x3, 185x3, 225x3, 225x3, 255x3, 285x2, 315x1 really easy. 225x10, 225x12 shoulder was pinching so I called it. 

Neutral Grip Pull Ups / Seated DB OHP 

7,8,7 / 3x15 @ 45s. No chains made these like a dream. Will increase again next week. 

Seal rows w/ 60# chains / Banded Tricep Push downs / Banded Kneeling Crunches 

3x12, 14, 14 @ 155 bar weight / 3x20 / 3x12 

BB Curls 

4x10 @ 105#
Jeff Kaste



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