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TRAINING LOG: Jeff Kaste |
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BrainSmasher
Postaholic Joined: 4/01/07 Location: United States Status: Offline Points: 1516 |
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Sumo deads... damn it Jeff. People can say what they want about the trap bar but at least you can't lift it sumo.
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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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Don't judge me! It is to honor our chubby Japanese brethren.
Also just trying to do something different to build strength. Sumo's are not forever (^ also the name of the new James Bond film)
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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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11/12/19
Warm Up Bench Press + 100# Chains 135x5, 135x5, 155x5, 185x5, 205x5, 205x5, 215x5, 225x5, 225x5 noice Pull Ups / Plyo Push Ups 5, *add 30# chains 5, 5, 5, 5 / 4x5 with 5 second eccentric onto 4" plates BB Seal Rows / Push Ups against band (SO HARD) / Rowers (abs) 4x6 @ 215, 225, 235, 245 / 4x12 / 3x25
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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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You've redeemed yourself with the James Bond joke and beefy bench workout... I'm still on the fence about sumo though
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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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Yes! Back in Luke's good pud'in graces
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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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11/14/19
Warm Up Hex Bar (low Handles) deads against 100# chains 165x5, 165x5, 255x3, 255x3, 285x5, 305x5, 325x5, 355x5, 375x5 felt loads better than last weeks deads. BB Hip Thrusters / Banded Glute Pull Throughs 225x15, 285x10, 305x10, 325x10, 345x10 / 4x12 felt great Wide grip RDLs w/5 second Eccentric against 60# chains /Hungarian Hammer plate twists 4x5 @ 245, 255, 265, 275 / 4x20 reps @ 25# plate
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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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11/16/19
Was going to throw puds this morning but it was 10 degrees out and windy. Maybe tomorrow Warm Up Hang High Pulls 135x5, 135x5, 185x5, 215x5, 245x5, 255x5, 265x5, 275x5, 285x5 Z-Press / Banded Wide Grip Lat Pull Downs 55x5, 75x5, 95x5, 115x5, 125x5, 125x5, 125x5 (felt heavy today so I didn't push going up) / 5x15 @ heavy black band DB Lateral Raises / DB Rear Flys / BB Shrugs / DB Seated OHP 4x12 @ 30s / 4x15 @ 30s / 4x10 @ 295, 315, 335, 355 / 4x15 @ 40s Roasted
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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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11/17/19
Went out and did some heavy pud throws in 25 degree weather, which was the warmest it had been in a while All told I did about 36 throws both left and right handed. Most were Irish Sling, really trying to get some violent hip extension into it. Felt great. Done in 20 minutes and was sweating by the end. I need to do this more.
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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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11/18/19
Warm Up SSB Squats + 100# Chains 135x5, 135x5, 185x5, 235x5, 245x5, 255x5, 265x5, 275x5 feeling strong...relatively Sumo Deads + 100# chains / Single Leg Box Squats + 30# chains around neck 225x5, 225x5 *add 5 second eccentric 275x5, 275x5, 275x5, 275x5 pukeee / 3 each x5 sets Single Leg Jumps onto 6" plates / Lateral single leg jumps (no weight) / DB Jumps / Ab Wheel 3x10 each leg / 3x10 each leg / 3x12 @ 30s, 40s, 50s / 4x10 Dead
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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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Loving those puds buddy!!! I need to get on that train now that the ground is frozen-ish. Shall we keep a running total? I think I did about 500-600 throws last year by April but didn't start until January. I think I'm going to shoot for 1000ish this off season.
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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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I am going to try like hell to heavy pud once a week since it doesn't require me to leave my house. 500 reps sounds doable!
1000, you're a mad man!!
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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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11/19/19
Warm Up Bench Press + 100# Chains 135x8, 1355, 135x3, 165x3, 195x3, 205x5, 215x5, 225x5, 225x5, 225x5 this felt the best it has all block. Noice. 135x10 Wide Grip Pull Ups / Plyo Push Ups onto 4" plates 4x6 / 4x5 with 5 second eccentric BB Seal Rows / Banded Face Pulls / Banded Push Ups 4x6 @ 225, 235, 245, 255* most ive ever done on these and felt really strong / 4x15 / 4x12
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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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11/21/19
Warm up Hex bar deads (low handles) + 100# Chains 165x5, 165x5, 255x3, 255x3, 305x5, 335x5, 355x5, 375x5, 395x5 was harder than I anticipated. But got er' done BB Hip Thrusts / Banded Glute Pull Throughs 225x15, 295x10, 315x10, 335x10, 355x10 / 4x12 RDLs with 5 second eccentric against 60# chains / Standing Banded Ab Crunches 255x5, 265x5, 275x5, 285x5 / 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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11/23/19
Today was the last nice day (35, breezy, sunny) for a little while so I took advantage. Throws! First real ones since Celtic 28# pud warm up x32 total throws, multiple styles, much sweat LWFD 1 turns x6, just did a throw-venture and threw up and down the field to get a feel for the movement again Fulls x6 didn't officially measure, paced it off around 75' totally fine. Heavy Hammer x4 best of 101' measured these. Dont ask why. Really happy to hit 1 over 100. Light Hammer x3 best of 124' over the moon. Felt like I was around 85% in my throws in terms of effort exerted. Not unhappy at all. Ate lunch, had a coffee, then hit the weight room Warm Up Hang High Pulls 135x5, 135x5, 185x5, 185x5, 225x5, 225x5, 255x5, 255x5 (kept it lighter cause of the throws) then hit an easy 275x1 clean Z-Press / Seated Single Arm band rows 45x8, 65x5, 65x5, 95x5, 115x5, 125x5, 135x5, 135x5 easier but not much / 5x15 each arm. Nice lat pump DB Side Raises / DB Rear Dealt Flys / BB Shrugs / Seated DB OHP 4x12 @ 30s / 4x15 @ 30s / 4x12 @ 275 (kept it light cause of throws. Traps were already fatigued) / 4x15 @ 40s Last session of this block of training and I feel pretty good. My right knee (hamstring tendonitis) is getting better, but I think I'll be avoiding full squats for a few weeks, doing box front squats or something. Going to do some heavy singles and light accessory work next week but keep the volume lower. Then the wife, my parents, and I are going to Quebec City for a few days in 2 weeks, so I'll need to plan training around that. Excited to keep building
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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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11/25/19
Backing off/testing week. Just taking a break from the routine and doing some different stuff. Since my hamstring tendons have been tight on my right knee for a while, I am trying to figure things out. Through a bit of testing, I'm finding that I am using a bit of my calf to flex my knee in that leg. I don't know why. When I'm able to use my hamstring, it cramps nearly every rep. Interesting. Will need to stretch and strengthen that up. Warm up Front Squats to 19" Bench 135x5, 135x5, 185x3, 185x3, 225x3, 235x3, 245x3, 255x3, 255x3 they werent hard, but they were very different. No knee pain, but felt it in the upper back and core. DB Bulgarian Split Squats (went deep enough to feel glutes workin but not to pinch the knee) / Iso-hamstring curls against minimal resistance. 3x12 each leg / 3x10 each leg Blood Flow Restriction DB Goblet Squats (Used knee wrap at high joint, tight) / Ab Wheel 3x25 @ 40# DB / 3x10 wow, the burn! Annnnd scene.
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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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11/26/19
Warm Up Bench Press (no chains!!) 135x10, 135x5, 185x5, 225x3, 255x2, 275x1, 295x1, 315x2 (probably had 1-2 more in the tank but with no spot it wasn't worth it. VERY happy) *1 minute rest for these 225x13, 225x8, 225x6 holy pump Wide Grip Pull Ups / DB Incline press 8, 8, 7 / 3x15, 18, 20 @ 40s the PUMP BB Bent Over Rows / Banded Tricep Push Downs / Banded Standing Ab Crunch 3x12 @ 185 / 3x25 / 3x25 Done in like 45 minutes.
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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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That's a strong bench there guy. Nice job.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Hey thanks, friend!
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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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11/28/19
Pre-Turkey Training sesh Warm Up Hex Bar (low Handles) Deadlift 165x5, 165x5, 255x3, 255x3, 325x3, 375x2, 405x1, 435x1, 455x1, 485x1 definitely had more in the tank, but this is a solid number for me on the low handles. 325x8, 325x8, 325x8 BB Glute Bridges from floor w/ band around knees / Dead Bugs 225x12, 275x12, 275x12, 275x12 / 3x50 RDLs / Windshield Wipers 3x10 @ 225 / 3x20 Done and done. some volume but intensity lowered. Then I ate my weight in Thanksgiving foods.
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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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11/30/19
Warm Up Hang High Pull + Clean = 1 rep 135x5, 135x5, 185x3, 185x3, 225x3, 225x3, 225x3, 225x3, 235x3 *move to just cleans 255x1, 275x1, 285x1 i need a whippy bar. Cleaning an Ohio power bar sucks DB Z-Press / Landmine Rows 4x12 @ 30s, 40s, 40s, 40s / 4x12 each arm @ 90# DB Side Raises / DB Rear Delt Flys / BB Shrugs (progressively moving hands wider each set) / Seated DB OHP 4x10 @ 30s + 4x10 @ 15s / 4x10 @ 30s + 4x10 @ 15s / 4x12 @ 295 / 4x20 @ 30s 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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Jeez, take it easy. You're old now. Happy birthday, strong guy.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Haha thanks man. Soon, I'll need a walker and diaper like Luke!
Love ya Lukey!
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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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12/2/19
Warm Up Back Squat (first time doing regular BB squats in FOREVER) 135x5, 135x5, 225x3, 225x3, *add 5 second eccentric to all reps 255x3, 265x3, 275x3, 285x3, 295x3, 305x3, 315x3, 325x3 a little tough but felt good. Upper back feels really strong, all them shrugs! SSB Hatfield style Split Squats / Single Leg BB RDL 3x8 each leg @ 135, 155, 175 / 3x5 each leg @ 115 SSB Step Ups onto 13" platform / Ab Wheel 4x12 each leg @ 135 / 4x10 Welcome back to training
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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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12/3/19
Warm Up Bench Press 135x8, 135x5, 185x3, 185x3, *add 5 second eccentric 205x3, 215x3, 225x3, 235x3, 245x3, 255x3, 265x3, 275x3 tough but felt good Wide Grip Pull Ups / Single Arm Incline DB Bench 8,8,8 / 60# DB 3x10 each arm much harder than I thought! Pendlay Row / BB Skull Crushers / Banded Face Pulls 225x5, 245x5, 265x5, 265x5 / 4x15-20 @ 50# / 4x15 Solid first upper day of the new block
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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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12/4/19
Had 45 minutes to train so I squeezed it in. No warm up, I just shouted at myself in a mirror for 30 seconds and then got after it Hex Bar Deads (low handle) on 3" deficit 165x5, 165x5, 255x3, *add 5 second deficit 255x3, 295x3, 305x3, 315x3, 325x3, 335x3, 345x3, 355x3 365x3 felt really good. Working within my means this cycle and I could have gone heavier but why bother when I will eventually do it? Trying to be more smarterer SSB Pause Squats *3 second pause* / RDLs 205x5, 235x5, 255x5 / 275x5, 295x5, 315x5 ANNNNNNNND SCENE!
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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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I like what you're doing here. Your level of motivation makes me want to be less lazy. #Jeffort
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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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Thanks dude! I had a 6 hour drive to Quebec city the next day and I'm here until Sunday so I figured I'd not slaughter my legs and it paid off. I only cramped a little bit!
I am recovering with copious amounts of maple flavored items and poutine
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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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Good fishin' in Quebec.
I like what you're doing too. Even more than Luke does. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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It was good eatin in Quebec!!
12/9/19 Back from Quebec City and I somehow lost weight. Back to work. Warm Up Squat w/ 5 second eccentric 135x5, 135x5, 225x3, 245x3, *add eccentric 265x3, 275x3, 285x3, 295x3, 305x3, 315x3, 325x3, 335x3 harder than it should have been SSB Hatfield Style Split Squat / BB Single Leg RDLs / Ab Wheel 145x8 each, 165x8each, 185x8each, 135x10each / 3x5 each leg @ 135 / 3x10 Was short on time so stopped there.
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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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12/10/19
Warm Up Bench Press w/ 5 second eccentric 135x5, 135x5, 185x3, 185x3, 215x3, 225x3, 235x3, 245x3, 255x3, 265x3, 275x3, 285x3 felt great Wide Grip Pull Ups / Single Arm Incline DB Bench 10(PR!), 9, 8 / 60x10each arm, 70x10each, 70x10each Pendlay Rows / DB Skull Crushers from floor (moar elbow friendly) / Banded Face Pulls 225x5, 245x5, 255x5, 265x5, 275x5 / 4x12 @ 40s / 4x20
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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