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TRAINING LOG: Jeff Kaste

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TheJeff696 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/19 at 2:00pm
12/12/19

Warm Up 

Hex Bar Deads (low Handles) from 3" Deficit done with a 5 second eccentric 

155x5, 155x5, 255x3, 275x3, 315x3, 325x3, 335x3, 345x3, 355x3, 365x3, 375x3, 385x3 feeling stronger. 

SSB Pause Sqauts / Single Leg Hip Thruster against 70# DB 

135x5, 205x5, *start 3 second pauses 235x5, 255x5, 275x5 / 3x8 each leg 

RDLs / Back Extensions with DBs / Standing Banded Ab Crunches 

275x5, 295x5, 315x5, 335x5 / 4x8 @ 30s / 3x30 
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: 12/12/19 at 4:55pm
Low handles and a deficit!? You're a madman.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/19 at 8:12pm
My hamstrings and low back are weak and I for one wont stand for it 

Hence why I am not pushing the weight super high off the bat. Try it sometime, it's...something else. 
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: 12/14/19 at 4:37pm
12/14/19

Warm up 

Hang Snatch High Pulls 

135x5, 135x5, 185x5, 185x5, 205x5, 225x5, 225x5, 225x5, 225x5 I am way worse at these than clean pulls 

Z-Press w/ Trap bar (75# bar) / Bent Over Wide Grip BB Rows / Side Bends with Weight Overhead 

barx5, 95x5, 115x5, 115x5, 125x5, 125x5 / 135x10, 185x10, 215x10, 215x10, 215x10, 215x10 / 3x10 @ 20# loved the trap bar presses. Feels better on my shoulders, still a challenge though. 

DB Single Arm Lateral Raises / DB Y's (for low traps) / Trap Bar shrugs / Triceps Banded Push Downs 

4x15 each arm @ 30 / 4x12 @ 10s / 4x12 @ 255, 305, 305, 305 / 4x30 

Roasted 
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: 12/15/19 at 3:31pm
12/15/19

Puds 

56# pud x40 total reps, 20 each arm, various styles

last throw I popped something behind my right knee, the opposite knee from this summer's poppin'. Pissed. Feels exactly the same as the left leg. Hopefully, it just means it's my popliteus again, which should heal faster than over the summer since I wont be throwing the whole time. Definitely means I'll need to take some time off of heavy squats and shit. Dammit. 
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: 12/15/19 at 7:03pm
See, Luke! Puds are dangerous. How many people need to get minor injuries before you realize this?!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/19 at 11:21am
I don't blame the puds, they are an innocent bystanders here. I blame my horrid body mechanics that has led to  2 weird muscle strains in less than 6 months. 

12/16/19

Woke up and my right leg/behind the knee was more stiff than a Crowley at a Katie convention. I can walk on it straight legged, but once I try to unlock it and walk, it get's angry. 

I took some Aleve and used my voodoo floss to get it moving and that helped enough for me to walk more betterer, but it's still pretty hurty. This time around, it feels like it's affecting my ankle too. Not pain wise, but in how it works. Pointing my toes down is pain city. So who knows, I googled a load of stuff and I may have strained my Plantaris instead of the popliteus? Or I did both. Who knows. Wednesday I'll ask my Doc for a referral for an ortho. 

But instead of moping and feeling bad, I got some work in on my upper body. 

Warm Up 

Bench Press w/ 5 second eccentric 

135x8, 135x5, 185x3, *add eccentric 205x3, 225x3, 235x3, 245x3, 255x3, 265x3, 275x3, 285x3, 295x3 pumped because I was barely using leg drive with my right leg. 

Close Grip Bench 

225x9, 225x8, 225x8 

Single Arm Incline DB Press / Banded Single Arm seated row 

4x12 each arm @ 50# / 4x10 each arm 

Banded Tricep Push Downs / Face Pulls / Planks 

3x30 / 3x20 / 2x1 minute 

Done. Going to keep taking it easy on my leg but also make sure to keep 'er movin. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/19 at 5:30pm
The best/worst part about you injuring yourself was that stiffness joke. Well played. Also, I'd like to see more bench... like every day.
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/19 at 8:39pm
I agree with Luke. That comment made me laugh out loud at lunch today. Nearly choked on my food as well. People stared, it was awkward. Best thing I've read in a long time.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/17/19 at 9:57am
I'm glad I could make you guys chuckle at that. My pain is inspirational! 
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: 12/17/19 at 6:49pm
12/17/19

Knee is getting better for sure. Still hurts to walk down stairs or down hill, but upstairs/uphill is fine. Can do a parallel squat. Decided to do some back work today and added in a bit of blood flow work for the knee. 

Warm Up 

Wide Grip Pull Ups / Banded Hamstring curl 

6x5 felt easy / 3x12 each leg. Really focused on contracting my hamstring and not my upper calf. Felt ok. A little painful but once the blood got in there it felt better. 

Seal Rows / TKEs / Russian Twists with 45# plate 

135x10, 135x10, 185x8, 185x8, 215x5, 235x5, 235x5, 235x5, 235x5 / 3x20 no pain on these / 3x40 reps 

Wide Grip Banded Pull Downs / Banded Pull A parts / BB Shrugs 

3x15 / 3x20 / 3x20 @ 185 

Felt good to do some work. Knee feels ok. I'm sure it'll continue to get better but I'm still going to get a referral tomorrow to see an ortho or PT or something because there's no reason this should happen to both legs in less than 6 months. 
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: 12/17/19 at 8:45pm
Hope all goes will this your appointment. Most people would say stay positive, but I've found moping and being angsty to be beneficial. Give it a shot.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/17/19 at 8:48pm
I have the worst injury depression/anxiety 

All I do is think about how this is the end and I'll never recover. 

Really useful! 


Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 12/18/19 at 12:07pm
That's the spirit buddy!
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Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/19/19 at 11:22am
Hahahaha, thanks Boys! I'm feelin loads better already. 

Matter of time before I'm underwhelming the 5 of us with my numbers again
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: 12/20/19 at 7:42pm
12/20/19 

Sadly couldn't train yesterday, so I got a quickie in after work. My knee/calf/hamstring is doing a lot better. There is still pain and I cannot pin-point it. It hurts the most when my knee is flexed a little bit, and then I am putting my weight on my heel and going backwards a bit. If I try to go up on my toes doing that, it's terrible pain in my upper calf/back of the knee area. So odd and I cant google that so I am left to actually consult an expert lol

Warm Up 

Hang High Pulls (very little going up on toes) / DB Seated OHP / Front Raises with 25# plate / BW Box squats 

135x10, 135x10, 185x10, 185x10 / 30sx30, 40sx20, 40sx20, 40sx20 / 4x10 @ 25# plate / 3x12 to a parallel bench. Knee felt fine. 

Seated Curl Bar OHP / DB Side Raises / DB Rear Delt Flys / BB Front Shrugs / BB Behind the Back shrugs 

70x15, 90x15, 90x15, 90x15 / 4x15 @ 15s / 4x15 @ 15s / 4x12 @ 225 / 4x12 @ 225 

pumped to the gills
Jeff Kaste



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12/21/19

Going to the Patriots game later but I wanted to test out my leg. Didn't do anything silly, but the pains are just interesting. Mostly in the upper calf, but sometimes in the hamstring too. Cant find a super tender spot when poking. Very odd. 

Warm Up 

Box Squats to a 20" box, not sitting back, just touch and go. 

135x10, 135x10, 135x10, 185x5, 225x5, 225x5 when squatting, no pain. When unracking and slightly on toes, some pain. Wtf

RDLs / Ab wheel 

225x8, 255x8, 275x8, 295x8 / 4x10 no pain at all

Roman Chair BB Rows / Seated Banded Single Arm Rows 

3x12 @ 135 these were hard / 3x15 each arm 

And done! GO PATS!
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: 12/23/19 at 1:20pm
12/23/19

Really nailed down where the pain is originating from. It's a high calf strain, different from my left knee incident this summer. I am going to lay off deep squats for a while and likely cleans, or at least cleans getting up on my toes. It sucks, but it could have been much worse. 

Warm Up 

Box Squats 20" w/5 second eccentric 

135x5, 135x5, 225x3, 225x3, 225x3, 245x3, 265x3, 275x3, 285x3, 295x3, 295x3, 295x3 man I suck at box squats. I don't have spotter arms and I use a bench for a box so if I had to dump it I would break something. Decided that I'll have to swallow my pride and work on these at a lower weight. 

SSB Split Squats hatfield style / Single Leg RDLs 

115x5 each, 135x5 each, 185x5, each, 215x5 each / 4x5 each @ 85 pounds. The SLRDLs are rough on my calf/hammy tie in. Hence the lowered weight. 

Did some leg raises and calf raises with a bent knee after, but this was all I had time for and my calf was a bit sore after. Feels great now! 
Jeff Kaste



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12/24/19

Warm Up 

Bench Press w/ 5 second Eccentric 

135x8, 135x5, 185x3, 215x3, 235x3, 245x3, 255x3, 265x3, 275x3, 285x3, 295x3, 305x3 really happy with this. Final rep was tough. 

Wide Grip Pull Ups / Single Arm Incline DB Bench 

5x5, 4 of 5 w/ 30# of chains / 4x10 @ 50# each arm

BB Seal Rows / Banded Skull Crushers on incline / Banded Face Pulls 

225x6, 235x6, 245x6, 255x6 / 4x25 / 4x20 
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12/26/19

Warm up 

Hex Bar (low Handle) deficit deads 3" deficit w/ 5 second eccentric 

165x5, 165x5, 255x3, 285x3, 325x3, 335x3, 355x3, 365x3, 375x3, 385x3, 395x3, 405x3 felt pretty damn good. Calf/knee/leg thing held up nicely 

RDLs / Palof Press with band 

225x5, 275x5, 295x5, 315x5, 335x5 / 3x10 each side with medium band 

DB Swing (i need a KB) / Seated Calf Raises for injury 

50#x20, 80#x20, 80#x20 / 3x15 

was short on time so that was it! 
Jeff Kaste



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12/28/19

After a lot more analysis, my injury was to a hamstring tendon. It's super evident now that it has been nearly 2 weeks. I am doing what I can to drive blood into the hammy without contracting it because that irritates the tendon a lot. Voodoo flossing and cross friction massage so I don't build up as much scar tissue. If I strap it up with a knee wrap it feels really good so I'll do that to get through training because I can't just stop training. I will figure it out. 

Warm Up 

Hang Clean High Pulls 

135x5, 135x5, 185x5, 225x3, 225x3, 255x3, 275x3, 295x3, 305x3 not terrible, will probably do the same weight next week 

Trap Bar Z Press / T-Bar Rows 

75x5, 75x5, 95x5, 115x5, 125x5, 125x5, 135x5 / 5x10 @ 115# 

DB Side Raises / DB Rear Delt Flys / BB Shrugs / Standing Banded Ab Crunch 

4x12 @ 30s / 4x20 @ 30s / 4x10 @ 275, 315, 365, 405 / 4x20 then some additional shrugs @ 315x15, 225x20, 225x20, 135x20, 135x20 

Dead.
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: 12/30/19 at 11:26am
12/30/19

Knee/calf/hamstring/lower limb is feeling a lot better. Every day it gets better. After training it's a bit of a bugger, but then feels better later that day. So I am optimistic that in 1-2 more weeks, I'll be mostly pain free. 

Warm Up 

Box Squat (19") w/ 5 second eccentric 

135x5, 135x5, 225x3, 225x3, *begin eccentrics 225x3, 245x3, 265x3, 285x3, 295x3, 305x3, 315x3, 325x3 felt great, way stronger than last week. 225x5, 225x5, 225x5 all for speeds 

SSB Hatfield style Split Squats / Banded Hamstring Curl negatives for bad leg

135x5 each, 185x5 each, 215x5 each, 235x5 each, 235x5 each these are feeling stronger/more comfortable / 3x8 each leg these didn't hurt but I figured could be good

DB Swings (like a KB) / AB Wheel / TKEs for bad leg 

4x10 @ 120# / 4x10 / 3x20 

Good training 


Jeff Kaste



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12/31/19

Snow blowed for 3+ hours. Also shoveled. Fixed snowblower auger pin. Finished snow blowing and roof raking. Then decided to lift. It was lack luster. 

Bench Press 

135x5, 135x5, 135x5, 185x5, 225x3, 225x3, 275x1, 295x1 315x1, 325x1 ehhhh wanted 335 but with no spot and little energy I called it. 275x5, 285x5, 295x5 

wide grip Pull Ups / Single Arm Incline DB bench 

5, *add 25# plate hanging 5, 5, 5, *remove plate, 8 / 3x10 @ 60# each arm 

BB Seal Rows / DB Kickbacks / Face Pulls 

225x5, 245x5, 265x5 / 3x15 @ 30each / 3x20

Dead. No energy left. 
Jeff Kaste



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1/2/2020

Warm Up 

Hex Bar Deads (low Handles) from 3" deficit with 5 second eccentric 

165x5, 165x5, 1655, 255x5, 275x3, 315x3, 335x3, 355x3, 375x3, 395x3, 415x3, 425x3, 435x3 went higher than I planned because it felt good. 435 was starting to get heavy but I am very pleased. 

RDLs / Marching in Place Suitcase carries 

225x5, 275x5, 295x5, 325x5, 345x5 / 3x30 seconds each side w/ 75# in hand 

DB Swings (in a KB-y fashion) / Hamstring Seated curls (for rehab) / 25# plate Hammer wind

3x25 @ 80# / 3x15 / 3x10 each direction 
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1/4/20

Warm Up 

Hang Clean High Pulls 

135x5, 135x5, 185x3, 225x3, 245x3, 265x3, 285x3, 305x3, 325x3 heavy 225x10 

Seated BB OHP / Inverted Rows 

75x8, 95x5, 115x5, 125x5, 135x5, 155x2 having a seat back helps / 5x8 with feet up 

DB Side/ Diagonal/ Front raises (1 of each=1 rep) / DB Rear Delt Flys / BB Shrugs / Banded Tricep Push Downs 

4x8 @ 15s / 4x20 @ 30s / 4x10 @ 315, 365, 405, 435 / 4x20 

Then finisher BB Shrugs 

315x12, 275x12front, 275x12 back, 225x15 front, 225x15 back, 135x15 with pauses front, 135x15 with pauses back 
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1/6/20

Backing off the intensity/volume this week. Feeling ok, but leg is doing better and I want to ramp up the next block. 

Warm up 

Box Back Squats (19")

135x8, 135x8, 185x8, 225x8, 245x8, 265x8, 285x8 not bad. While messing around during these, I realized with my chains, I can hang them to make perfect spotter arms which also means I can use them for Anderson squats, Good mornings, etc. Going to be working these in soon. 

SSB Split Squats 

135x8each, 155x8each, 155x8each 

BB/other Complex Conditioning 

5 Hang cleans + 5 front squats + 5 RDLs + 10 DB Swings + 10 Ab Wheel 

3 rounds with 45 seconds rest between sets. My conditioning is atrocious. 
Jeff Kaste



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1/7/20

Continued back off

Warm Up

Bench Press 

135x8, 135x8, 185x8, 225x8, 225x8, 245x8, 245x8 

Wide Grip Pull Ups / Incline DB Bench (one arm at a time holding opposite arm up) 

7, 7, 8 / 3x20 each arm @ 40s 

BB BO Rows / Banded Push Ups (medium light band) / DB Curls 

3x12 @ 135, 155, 185 / 3x12 / 3x12 each arm @ 30s 

Moar curls

and done
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1/9/20

Today I dicked around with some different stuff, going to be adding in chain suspended good mornings to my routine, now that I know I have something to do them from. Looking forward to this next block and getting this right hamstring stronger. 

Warm Up 

Hang Cleans 

135x5, 135x5, 185x5, 185x5, 225x5, 225x5, 225x5 

Deadlift (not trap bar!) against 100# chains 

225x3, 225x3, 315x3, 315x3, 365x1, 385x1, 405x1 405 was kinda hard. Again, that high ham/low glute connection spot freaked out midway up but I powered through. Gotta get it stronger. Happy to have 500 in my hands at the top though...(god im so weak) 

Chain Suspended GMs / Single leg single arm DB RDLs 

4x8 @ 135 / 4x5each @ 45# with 5 second eccentric

Hyperextensions (rigged this up via the internet and it worked well!) / Single Leg Bridges 

3x12 @ 25# plate in arms / 3x20 each leg (right leg with a slow eccentric) 

Landmines / Leg Lifts 

3x10each side @ 45# plate / 3x12 

Donezo


Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/20 at 3:21pm
1/12/20

Had a heat wave come through and sadly I had to work all day during day 1 of it. But I got out today to test out the knee a little and do some throwing. Shit was still pretty wet, snowy, muddy, horrible, etc so I stuck to puds, hammer, and WOB/more puds 

Warm Up 

28# Pud throws x20 total. In the sloppy snow slop. 

22# Hammer
30 winds total each side. Knee felt ok doing these. 
3 full throws. No measuring because of the slop. Felt good though. 

56# WOB x5 each hand, felt really solid 

56# PUD Irish Sling style x5 each hand

Happy first day back. 
Jeff Kaste



"I think there's a Squatch in these woods..."
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