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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: 10/14/19 at 11:20am
10/11/19 

Warm Up 

Hang High Pulls 

135x5, 135x5, 185x5, 205x5, 225x5, 235x5, 245x5, 255x5 

Z Press / Land Mine Rows 

barx5, 65x5, 85x9, 95x9, 105x9, 105x9 so hard because my upper back is round. / 5x8 each arm @ 70, 70, 80, 80, 80

SUPER SHOULDER SUPER SET 

Single Arm DB Side Raise / Rear Delt DB Flys / Behind the back and in the front BB Shrugs / Banded Tricep Extensions 

3x10each @ 30# / 3x20 @ 15s / 3x10(each, back and front) @ 185 / 4x25 

Done in an hour


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: 10/14/19 at 11:22am
10/14/19 

Warm Up 

SSB Squat 

135x5, 205x5, 245x5, 265x9, 275x9, 285x9, 295x9 woof but 9's are over! 

SSB Ultra close stance, heels on a plate Squats / Hamstring FLoor Slider Curls 

3x8 @ 225 / 3x10 

Sumo Deads / Ab wheel 

4x8 @ 255, 275, 295, 305 / 3x10 

Roasted 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/14/19 at 3:27pm
I like the idea of 9s. 10s have a feeling a suck associated with them whereas 9s seem less daunting. I'm sure that changes when you have to actually do the reps, but in my brain 9 just seems like a friendlier number. I may try to work them in.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/14/19 at 3:55pm
I wanted to stick to around 36 reps so 3x12 and 4x9 was the trick! 

But I totally agree, 10s sound insurmountable...but 9s..oh i got 9's

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: 10/17/19 at 2:43pm
10/15/19 

Warm Up 

Bench Press 

135x5, 185x5, 205x5, 225x9, 235x9, 245x9, 255x9 yusss

Pull Ups / DB incline Skull Crushers 

8, 8, 8 / 3x12 @ 30s, 40s, 40s 

BB Seal Row / DB Push Up + Row / Trap Bar Suitcase Carries on Treadmill 

3x10 @ 185+60# chains / 3x6 @ 30s (these are SUPER hard, never done em before, love it) / 3x30 seconds each side

Bonus BO Rows / Tricep Push Downs with band 

2x15 @ 135 / 2x25
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: 10/17/19 at 2:57pm
10/16/19

Went out to throw as I had the day off. PUD DAY! 

56# Pud x40 throws (total, includes both arms)

28# Pud x10 throws 

HWFD throws x5 best of 40'

LWFD throws x5 best of 75' strong and slow. lol  
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: 10/17/19 at 2:59pm
10/17/19 

Warm Up 

Hex Bar Deads

165x5, 165x5, 250x5, 250x5, 365x9, 385x9, 405x9, 425x9 energy was low, dont think I ate enough the day before. Made this harder 

RDLs w/ 3-4 second eccentric 

3x8 @ 225 

Hamstring band curls / Dead bugs 

4x15 / 4x30 

Taking tomorrow off and eating a lot
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: 10/21/19 at 10:52am
10/19/19

Warm Up 

Hang High Pulls

135x5, 185x5, 205x5, 225x5, 235x5, 245x5, 255x5, 255x5 feeling better 

DB Z-Press (was short on time so couldn't set up the BB presses) / Landmine Rows 

30sx8, 30sx8, 40sx9, 40sx9, 45sx9, 45sx9 / 4x8 each arm @ 90# 

Ultra Shoulder super set bonanza! 

Single Arm DB Side Raises / DB Rear delt Flys / BB Shrugs (behind the back and in front) / Banded Tricep Extensions 

30x12 each arm / 15sx20 / 225x10 front and x10 back / x25 for 4 rounds. So swole 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/21/19 at 10:55am
10/21/19 

Back off week. Still gonna train my normal days but lighten weight, get a good pump. 

Warm Up 

SSB Squats 

135x10, 185x10, 225x10, 225x10, 225x10 

Blood Flow restriction DB Goblet Squats / Sumo Deads 

3x20, 22, 25 @ 40# DB (loved these. Felt like I had a slingshot for my hips on but my quads pumped up so fast!) / 3x10 @ 205 

Split Squats (just BW) / Ab Wheel 

2x15 each leg / 3x10 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/23/19 at 7:02am
10/23/19

Warm Up

Bench Press 

135x10, 135x10, 185x15, 185x12, 185x12 so pumpy 

Pull Ups / Dynamic Push ups (jumping to 2" plates on either side of hand)

3x8 / 3x10 

BB Bent Over Row / Banded Incline Skull crushers / Suitcase Deads with trap bar 

4x15 @ 135 / 4x25 / 3x10 @ 95# 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/24/19 at 12:35pm
10/24/19

Warm Up 

Regular ole Dead lift (wanted to see how it felt) 

135x5, 225x3, 225x3, 315x1, 385x1, 435x1 not awful. Probably could have belted up and gone for more but it's a back off week and I just wanted to feel it out. 

Hex Bar (low handles) deads 

165x10, 255x10, 275x10, 275x10, 275x10 going to use low handles in the next block for sure 

RDLs against black band / Russian Twists with 45# plate / Sprinters (abs) 

135x12, 135x12, 135x12 / 3x20 / 3x30 

Banded Hamstring curls 

3x12 each leg 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 10/24/19 at 4:57pm
Hmmmm, low handles you say? Just feel like something a little different?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/24/19 at 7:30pm
Yeah, I felt it in my hambones more and they are under developed and weak. Im looking at the last 6 weeks like a prep block and the next 6 weeks will be me putting the pedal down haha. 

The payoff could be huge!
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: 10/28/19 at 10:27am
10/16/19 

Did some heavy pud throws before I lifted 

56# pud x20 throws. Many different styles, most of them the Irish Sling style. If you're asking yourself, "whats the Irish sling?" you should probably go to the Wisconsin Games and witness the Hibernian World Champs. 

Warm Up 

High Pull Bonanza (5xclose groip, 5xmedium grip, 5xsnatch grip)

135, 135, 185, 185, 185 traps are pumpin! 

DB Z press / Land Mine Rows 

30sx3x15 / 70#x3x12 each arm 

DB Side/Rear raises / Behind the back and front shrugs / Banded Tricep push downs 

3x20/15 @ 15s / 3x10/10 with pause at top of each rep @ 185 / 3x20 


Edited by TheJeff696 - 10/28/19 at 11:54am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/19 at 10:32am
10/26/19

Phase 2: Get more strongerer 

My right knee (not the one I tweaked earlier in the summer) suddenly has pain in the back when I squat below parallel. Running, jumping, and squatting to or above parallel is non-painful. Not sure what it is, thinking it has to do with the fibula. I strapped it up with a compression cuff and adjusted my training to box squats to avoid any complications. 

Warm Up 

SSB Box Squat 20" Box (just ever so slightly below parallel) 

135x5, *add 100# chains 135x5, 185x5, 225x5, 225x5, 235x5, 245x5, 245x5 much harder than I thought. Will definitely build on this. 

Sumo Deads against 60# chains / Single leg pistol box squats from 20" box 

135x5, 225x5, 275x5, 275x5, 275x5 / BWx5each, 15#DBx5each, 30#DBx5each, 30#DBx5each

Land mine belt squat / Ab Wheel 

3x20 @ 115# / 3x10 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/29/19 at 7:52pm
10/29/19

Warm Up 

Bench Press against 100# chains 

135x5, 135x5, 185x5, 185x5, 205x5, 205x5, 215x5, 215x5, 215x5 not as easy as I had hoped but felt good. 

Pull Ups (with 3 second decent) / Dynamic Push Ups (push up jump to 3" plates on either side) 

5, *add 20# chains 5, 5, 5 / 4x10 

BB Seal Row / DB Skull Crushers on floor / Side Bends 

4x6 @ 185, 205, 215, 225 / 4x15 @ 30s, 30s, 40s, 40s / 4x8 @ 105#. On final rep of final set of the side bends I tweaked something in my back on my ride side. god dammit. I have had this happen before doing single arm rows. It doesn't feel serious, should only take a few days to heal up. Going to do some walking tomorrow and hanging from bands. Did that tonight and it felt nice. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/19 at 11:03am
Originally posted by TheJeff696 TheJeff696 wrote:


10/16/19 

Did some heavy pud throws before I lifted 

56# pud x20 throws. Many different styles, most of them the Irish Sling style. If you're asking yourself, "whats the Irish sling?" you should probably go to the Wisconsin Games and witness the Hibernian World Champs.


Love that shameless plug for the WI Highland Games!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/19 at 2:00pm
Hahaha YES!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/31/19 at 9:37am
10/31/19

Went to the chiro yesterday, got put back together. Back calmed down immediately and this morning it felt nearly normal. Took a long walk with my dog and then couldn't help myself and got after it. 

Warm Up 

Trap Bar Deads (low Handles) against 100# chains 

165x5, 165x5, 255x5, 275x5, 295x5, 315x5, 335x5 no pain, felt great actually. Did use a belt, which I was not going to do, but I figured I'd play it safe...ish

BB Hip Thrusters 

135x10, 225x10, 275x10, 275x10 going to do these more religiously, loved it 

wide grip RDLs w/ 5 second eccentric phase against 60# chains 

225x5, 225x5, 225x5, 225x5 

End scene. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/31/19 at 7:53pm
You're an animal, Jeff. A real ANAVARdvark. (That one was a stretch, but the thought of it makes me giggle.)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/31/19 at 8:15pm
Hahahaha!! It's the effort that counts
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/04/19 at 5:46am
11/2/19

Back continues to feel better and better. Dare I say, normal? 

Warm Up 

Hang High Pulls 

135x5, 135x5, 185x5, 185x5, 225x5, 235x5, 245x5, 255x5, 265x5 felt good. Going to keep building on these 

Z-Press / Wide Grip BB Bent Over Row 

5x5 @ 85, 95, 105, 115, 125 / 4x8 @ 175, 185, 195, 205, 215 

DB Side Raises / Rear Delt Flys / Shrugs / Banded Skull Crushers 

3x10 @ 30s / 3x12 @ 30s / 3x10 @ 275, 295, 315 / 3x20 @ black band 

Then some burn out shrugs to finish 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/04/19 at 11:34am
11/4/19 

Warm Up 

SSB Squats against 100# chains (used knee wraps and at minimal tightness it allowed my knee to go below parallel with no pain) 

135x5, 135x5, 185x5, 225x5, 235x5, 245x5, 255x5, 255x5 these felt good. Will keep building these up

Sumo Deads against 100# chains / Single Leg Box squats 20" Box 

135x5, 225x5, 275x5, 285x5, 295x5 / 5xBW each, 5x30#DB each, 5x30# DB each 

Single Leg jump onto 3" plate as fast as possible / Single leg lateral jumps holding 30# DB / AB Wheel 

3x10 each leg / 3x10 each leg (glutes on fire!) / 3x10 

Trying to be moar athletic earlier in the off season


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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11/04/19 at 8:44pm
Oooo look at me, I'm Jeff. I do workouts to get better at throwing. *fart noise* friggin jerk.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/06/19 at 5:39pm
Haha, I have completely abandoned going for pure strength. It's not worth the risk at my ripe old age, and when I was at my very strongest, the only event that increased was WOB, and that was minutely. So, I'm just going to get as 'splosive as I can and see what happens! 

11/6/19

Warm Up 

Bench Press against 100# Chains 

135x5, 135x5, 185x5, 185x5, 205x5, 205x5, 215x5, 215x5, 225x5 whew, difficult. 

Pull ups with normal grip / Plyo Push Ups onto 3.5" plates (1.5" increase!) 

4x5 @ 20# chains added / 4x5 (each rep is 2 reps because I do a push up after I jump up to the plates too) 

BB Seal Rows / DB Skull Crushers & DB Curls / Banded Standing Ab Crunch 

4x6 @ 205, 215, 225, 235 / 4x12 & 4x10 @ 40s / 4x20 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/19 at 12:23pm
11/7/19

Warm Up 

Trap Bar (low Handles) Deadlifts against 100# chains 

165x5, 165x5, 165x5, 275x5, 295x5, 315x5, 335x5, 350x5 didn't use a belt this time and it still felt pretty good

BB Hip Thrusters 

225x10, 275x10, 295x10, 305x10, 305x10 

Wide Grip RDL with 5 sec eccentric phase against 60# chains / Leg Lifts 

225x5, 245x5, 265x5, 265x5 / 3x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mr. Natural Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/19 at 1:00pm
Originally posted by TheJeff696 TheJeff696 wrote:

Haha, I have completely abandoned going for pure strength. It's not worth the risk at my ripe old age, and when I was at my very strongest, the only event that increased was WOB, and that was minutely. So, I'm just going to get as 'splosive as I can and see what happens! 

Just out of curiosity, what were your max lifts at your strongest? I agree about you being "ripe" BTW, but not sure it's an age thing... :-D
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/19 at 3:23pm
HAH! Oh Dave Barron you rascal. 

My best all time lifts were (all done at different points in my life) 

Squat: 435
Deadlift: 565
Bench: 385 
Power Clean: 315
Push Press: 280 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/09/19 at 6:41pm
11/9/19

Warm Up 

Hang High Pulls 

135x5, 135x5, 185x5, 205x5, 235x5, 245x5, 255x5, 265x5, 275x5 then did 1 clean at 275 and it was very easy. 

Z-Press / Banded Single Arm Seated Rows 

55x5, 75x5, 95x5, 105x5, 115x5, 125x5, 135x5 woof, not easy. / 5x12 each arm

Seated DB Side Rasies / DB Rear Dealt Flys / BB Shrugs / Seated DB OHP 

4x10 @ 30s / 4x12 @ 30s / 4x10 @ 295, 315, 335, 335 / 4x15 @ 40s 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/11/19 at 5:07pm
11/11/19 

Warm Up 

SSB Squat against 100# chains 

135x5 135x5, 185x5, 225x5, 235x5, 245x5, 255x5, 265x5 these were much easier this week. Encouraging that im maybe getting stronger 

Sumo Deads against 100# chains / Single Leg Bench Squats 

225x5, 225x5, 285x5, 295x5, 315x5, 315x5 pretty hard / 3x5 each leg @ 45# plate in hands 

Single Leg jumps onto 3.5" plate / Side to side lateral jumps with weight in hands / Ab Wheel 

3x10 each leg / 3x10each leg @ 25, 35, 45 plates / 3x10 
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