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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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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 |
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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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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
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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 |
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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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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
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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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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
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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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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
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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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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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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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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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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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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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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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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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BrainSmasher
Postaholic Joined: 4/01/07 Location: United States Status: Offline Points: 1516 |
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Hmmmm, low handles you say? Just feel like something a little different?
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Luke Crowley
Everything. All the time. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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!
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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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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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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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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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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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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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BrainSmasher
Postaholic Joined: 4/01/07 Location: United States Status: Offline Points: 1516 |
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Love that shameless plug for the WI Highland Games! |
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Luke Crowley
Everything. All the time. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Hahaha YES!
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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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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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Hahahaha!! It's the effort that counts
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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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11/2/19
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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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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11/4/19
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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Oooo look at me, I'm Jeff. I do workouts to get better at throwing. *fart noise* friggin jerk.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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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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11/7/19
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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Mr. Natural
Postaholic Top 10 in the USA - '02-'08 Joined: 7/24/07 Location: NY Status: Offline Points: 1168 |
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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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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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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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11/9/19
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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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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11/11/19
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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Jeff Kaste
"I think there's a Squatch in these woods..." |
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