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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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10/29/20
Warm Up Muscle Snatch from floor 115x5, 115x5, 115x5 nice and easy, which is what I wanted. Seal Rows to a 3RM (3 second eccentric) 135x5, 135x5, 185x5, *begin tempo 185x3, 205x3, 215x3, 225x3, 235x3, 245x3 that was about where it got hard. Eccentrics got tough! Bench Press (3 second eccentric) Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set. 225, 185, 155 wow. I almost died on all of these. So much to live for... High Incline Chest Supported DB Rows / Alternating DB OHP Seated (3 second eccentric on both) 60sx12, 60sx12, 60sx12 / 30sx10each, 30sx10ech, 30sx10each 2 way hip circuit 3x10 Kneeling Med ball side toss (no med ball, sub in band) 3x10 each side Lunge Stability Banded Chop 3x10 each side |
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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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10/30/20
Warm Up Rack Pulls (2 second eccentric) 135x5, 225x5, 315x5, 365x5, 435x5, 435x5, 435x5 Hang Muscle Snatch 135x4, 135x4, 135x4 easy peasy Deadlift work to 3RM (3 second eccentrics) 135x5, 225x5, 225x3, *begin tempo 315x3, 365x3, 385x3, 405x3, 425x1 just getting that stabbing pain in my upper ham/glute area again. I know this means I am out of position. Really upset. I hate deadlifts now and that is no way to live!! I WILL fix this issue. Squats (3 second eccentric) Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set 225x5, 225x3 *begin rep scheme* 275, 225, 195 and my soul was sucked away from my body. The weight wasn't hard, but the upper back bracing and breathing was. My quads were pumped after which I loved. Taking a little over a week off to drive to Florida to visit my mom who's been sick (not COVID) so I'll be doing some maintenance DB work when I am down there. Bringing my 45's and some bands to get some work in but mostly going to rest. When I come back I will redo this week for this block and be back on track.
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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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Packing lifting equipment on trip. I wish I was as dedicated as you. You cray. Hope all is well with your mom.
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Larry Satchwell
Senior Member Joined: 8/30/04 Location: United States Status: Offline Points: 326 |
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Hope your mom gets better soon.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Thanks Andy and Satch! She is doing well so far, I appreciate it.
I have only done one workout so far, but I will be doing another today to stay sane. They are nothing special, but I know if I didn't do anything I'd be a mental mess!
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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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11/9/20
Finally back from Florida. 2 days of driving is rough but I was craving some training. My bad knee started feeling weird/hurty while I was there. Not sure why, other than the driving maybe doing it. Either way, I'm gonna train and figure out what hurts and what does not. A knee scope may be needed. Repeating Week 1 of training for numbers Warm Up Power cleans from Floor 135x4, 135x4, 185x4, 225x4, 235x4, 235x4 felt ok...a little heavy Bench Press, work to 3RM, done with 3 second eccentric 135x8, 135x5, 185x5, 185x5, *begin tempo 225x3, 245x3, 265x3, 285x3 called it here. Glad to hit same numbers as pre-trip. Bent Over Row Cluster sets, all reps done with 3 second eccentric Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set. 185, 155, 135 such pump.... DB incline Bench / Banded Seated Single Arm Rows (all done with 3 second eccentric) 45sx15, 45sx15, 45sx15 / 3x10 each arm Core work Incline Powell Raises @ 15# DB 3x10 each Lunge Paloff Press 3x10 Each side Ab Wheel 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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11/11/20
Thank you to all the vets out there. Day 2 round 2 Warm Up Rack Pulls (2 second eccentric) / Hang Clean super set 135x5, 225x5, 225x5, 315x3, 385x3 *begin tempo 415x5, 455x5, 495x5 / 135x3, 135x3, 185x3, 225x4, 235x4, 245x4 +10# on rack pulls from last time. Noice Front Squat w/ reverse SSB (3 second eccentric) work up to 3RM 135x5, 135x3, 225x3, 245x3, 265x3, 285x3, 295x3 called it here. Sad I was 10# down here, but shit happens. I'll live. Hex Bar Deads (3 second eccentric) Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set. 325, 305, 275 felt easy but breathing was not 15 minute stationary bike in zone 2 HR. Bike is a new addition to the basement. Excited to do some biking. |
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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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11/12/20
Warm Up Muscle Snatch from floor 115x5, 115x5, 115x5 Seal Rows to a 3RM (3 second eccentric) 135x5, 135x5, 185x5, *begin tempo 185x3, 205x3, 215x3, 225x3, 235x3, 245x3 that was about where it got hard Bench Press (3 second eccentric) Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set. 225, 185, 155 wow, it hurts High Incline Chest Supported DB Rows / Alternating DB OHP Seated (3 second eccentric on both) 60sx12, 60sx12, 60sx12 / 30sx10each, 30sx10ech, 30sx10each 2 way hip circuit 3x10 Kneeling Med ball side toss (no med ball, sub in band) 3x10 each side Lunge Stability Banded Chop 3x10 each side |
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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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11/14/20
Warm Up Rack Pulls (2 second eccentric) 135x5, 225x5, 315x5, 365x5, 435x5, 435x5, 435x5 Hang Muscle Snatch 135x4, 135x4, 135x4 easy peasy Deadlift work to 3RM (3 second eccentrics) 135x5, 225x5, 225x3, *begin tempo 315x3, 365x3, 385x3, 405x3, 425x3 looking up and getting into thoracic extension helps. It helps A LOT. 425 felt easy. Squats (3 second eccentric) Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set 225x5, 225x3 *begin rep scheme* 275, 225, 195 this didnt get easier |
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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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11/16/20
Warm Up Power cleans from Floor 135x4, 135x4, 185x4, 235x4, 235x4, 235x4 feelin' fine Bench Press, work to 3RM, done with 3 second eccentric 135x8, 135x5, 185x5, 205x3, *begin tempo 235x3, 255x3, 275x3, 295x3 feeling stronger. 305x3 next week could be a stretch, but I think I'll give it a shot. Bent Over Row Cluster sets, all reps done with 3 second eccentric Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set. 195, 155, 135, 115 four sets is so many... DB incline Bench / Banded Seated Single Arm Rows (all done with 3 second eccentric) 60sx15, 60sx15, 60sx15 / 3x10 each arm Core work Incline Powell Raises @ 15# DB 3x10 each Lunge Paloff Press 3x12 Each side Ab Wheel 3x12 |
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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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11/17/20 Warm Up Rack Pulls (2 second eccentric) / Hang Clean super set 135x5, 225x5, 225x5, 315x3, 385x3 *begin tempo 435x5, 475x5, 515x5 / 135x3, 135x3, 185x3, 235x4, 245x4, 255x4 getting my rack pulls to a more respectable place. Almost Front Squat w/ reverse SSB (3 second eccentric) work up to 3RM 135x5, 135x3, 225x3, *Begin tempo 255x3, 285x3, 315x3 this felt really good, to the point where I thought I misloaded the bar. Happy Hex Bar Deads (3 second eccentric) Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set. 345, 315, 275, 255 so many reps 15 minute stationary bike in zone 2 HR |
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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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11/19/20
Warm up Muscle Snatch from floor 135x5, 135x5, 135x5 easy Seal Rows to a 3RM (3 second eccentric) 135x5, 135x5, 185x5, *begin tempo 185x3, 225x3, 235x3, 245x3, 255x3 feeling stronger in this lift Bench Press (3 second eccentric) Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set. 235, 185, 155, 135 didnt quite get all the reps on 235. Had to re-rack, count to 5 and get the final rep High Incline Chest Supported DB Rows / Alternating DB OHP Seated (3 second eccentric on both) 60sx12, 70sx12, 70sx12 / 40sx10each, 40sx10ech, 40sx10each 2 way hip circuit 3x10 Kneeling Med ball side toss (no med ball, sub in band) 3x12 each side Lunge Stability Banded Chop 3x12 each side |
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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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11/21/20
Warm Up Rack Pulls (2 second eccentric) 135x5, 225x3, 315x3, 405x3, *begin tempo 455x5, 455x5, 455x5 Hang Muscle Snatch 135x4, 145x4, 155x4 probably as heavy as I'll go this block Deadlift work to 3RM (3 second eccentrics) 135x5, 225x5, 225x3, 315x3, 315x3, *begin tempo 375x3, 395x3, 415x3, 445x2 pain stopped me from doing a 3rd rep. It wasn't too heavy, but my shoulders drooped and no amount of looking up helped. I'll get it next week Squats (3 second eccentric) Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set 225x3, 225x3 *begin rep scheme* 285, 225, 195, 165 woof |
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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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11/23/20
Warm Up Power cleans from Floor 135x4, 135x4, 185x4, 225x4, 225x4, 225x4 things felt a little sluggish, so I kicked it back to 225s Bench Press, work to 3RM, done with 3 second eccentric 135x8, 135x5, 185x5, 205x3, *begin tempo 245x3, 265x3, 285x3, 305x3 very happy with this. Moved well, too. Bent Over Row Cluster sets, all reps done with 3 second eccentric Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set. 205, 165, 135, 115, 95 omg, lat death DB incline Bench / Banded Seated Single Arm Rows (all done with 3 second eccentric) 60sx15, 60sx15, 60sx15 / 3x10 each arm Core work Incline Powell Raises @ 15# DB 3x10 each Lunge Paloff Press 3x14 Each side Ab Wheel 3x12 |
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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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11/25/20
Warm Up Rack Pulls (2 second eccentric) / Hang Clean super set 135x5, 225x5, 315x3, 405x3 *begin tempo 445x5, 485x5, 525x5 / 135x3, 135x3, 185x3, 235x4, 245x4, 255x4 felt heavy Front Squat w/ reverse SSB (3 second eccentric) work up to 3RM 135x5, 135x3, 225x3, *Begin tempo 265x3, 295x3, 325x2 I was so close to a 3rd rep but my shoulders rounded too much. Gonna try it again next week. Hex Bar Deads (3 second eccentric) Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set. 365, 315, 275, 255, 225 100 reps of hexbar deads is too many reps of hexbar deads No time for biking, had to grill dinner |
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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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11/26/20
Pre-Turkey Training Warm up Muscle Snatch from floor 135x5, 135x5, 135x5 wanted to do more but I was still a bit thrashed from hex bars the other day. Seal Rows to a 3RM (3 second eccentric) 135x5, 135x5, 185x3, 205x3, *begin tempo 235x3, 245x3, 255x3, 265x3 felt good Bench Press (3 second eccentric) Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set. 235, 185, 155, 135, 115 100 reps of bench death. Once again had to do the final 2 reps for 235 separate. Just pumped out. High Incline Chest Supported DB Rows / Alternating DB OHP Seated (3 second eccentric on both) 60sx12, 70sx12, 70sx12 / 40sx10each, 40sx10ech, 40sx10each 2 way hip circuit 3x10 Kneeling Med ball side toss (no med ball, sub in band) 3x14 each side Lunge Stability Banded Chop 3x14 each side |
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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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11/28/20 Warm Up Rack Pulls (2 second eccentric) 135x5, 225x3, 315x3, 405x3, *begin tempo 455x5, 455x5, 455x5 kept it the same as last week Hang Muscle Snatch 145x4, 145x4, 145x4 Backed down but kept it at 145 all sets Deadlift work to 3RM (3 second eccentrics) 135x5, 225x5, 225x3, 315x3, 315x3, *begin tempo 355x3, 385x3, 415x3, 445x0 just did not have it this week. Been a tough block. I have one more week, so I'll try it again next week. Squats (3 second eccentric) Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set 225x3, 225x3 *begin rep scheme* 295, 235, 205, 175, 135 really happy with this. A small consolidation considering how shitty DLs were.
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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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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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Thanks, Chief!!
11/30/20 Birthday training. Last week of this block, it's been brutal but I love it. Got an MRI on Friday for my knee as it's been swelling and clicking/catching way more recently. Squats and other lifts dont hurt, but casual living causes it to catch. Probably will get it scoped. Who knows. Warm Up Power cleans from Floor 135x4, 135x4, 185x4, 225x4, 235x4, 235x4 felt good. Bench Press, work to 3RM, done with 3 second eccentric 135x8, 135x5, 185x5, 215x3, *begin tempo 255x3, 275x2, 295x1, 315x2 I didn't try the 3rd rep as I didn't have a spot...ever. Likely that I wouldn't have gotten it, so, I'm sad Bent Over Row Cluster sets, all reps done with 3 second eccentric Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set. 215, 185 only 2 sets this final week. Thank god. DB incline Bench / Banded Seated Single Arm Rows (all done with 3 second eccentric) 60sx15, 60sx15, 60sx15 / 3x10 each arm Core work Incline Powell Raises @ 15# DB 3x10 each Lunge Paloff Press 3x16 Each side Ab Wheel 3x13 |
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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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12/1/20
Warm Up Rack Pulls (2 second eccentric) / Hang Clean super set 135x5, 225x5, 315x3, 405x3 *begin tempo 465x5, 505x5, 535x5 / 135x3, 135x3, 185x3, 245x4, 245x4, 245x4 this felt strong today Front Squat w/ reverse SSB (3 second eccentric) work up to 3RM 135x5, 135x3, 185x3, 225x3, *Begin tempo 255x3, 275x2, 305x1, 325x3 BOOM, got it this week. Not easy per say, but felt strong. Hex Bar Deads (3 second eccentric) Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set. 385, 325 2 sets is so much nicer, even if they are heavyish 15 minutes of Zone 2 biking. |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Larry Satchwell
Senior Member Joined: 8/30/04 Location: United States Status: Offline Points: 326 |
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Forgot to mention. Good luck with your knee. I feel your pain.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Thanks man! It's very strange. When I lift, it doesnt hurt at all. But walking around, getting up from being cross legged, I feel it popping and rolling and hurting occasionally. Just gotta get some shitty meniscus scoped out.
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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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12/3/20 Warm Up Muscle Snatch from floor 135x5, 135x5, 135x5 Seal Rows to a 3RM (3 second eccentric) 135x5, 135x5, 185x5, 185x3, *begin tempo 225x3, 235x3, 245x3, 255x3 felt easy Bench Press (3 second eccentric) Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set. 235, 185 finally got em all High Incline Chest Supported DB Rows / Alternating DB OHP Seated (3 second eccentric on both) 60sx12, 60sx12, 60sx12 / 45sx10each, 45sx10ech, 45sx10each 2 way hip circuit 3x10 Kneeling Med ball side toss (no med ball, sub in band) 3x16 each side Lunge Stability Banded Chop 3x16 each side |
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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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12/5/20
Warm Up Rack Pulls (2 second eccentric) 135x5, 225x5, 315x5, 405x5, 455x5, 455x5, 455x5 Hang Muscle Snatch 145x4, 145x4, 145x4 Deadlift work to 3RM (3 second eccentrics) 135x5, 225x5, 225x3, 315x3, *begin tempo 365x3, 395x2, 415x1, 435x2 still felt off and got shooting pains again. Ugh. I dunno. Maybe I am doomed to forever do light deadlifts. We'll see. Squats (3 second eccentric) Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set 225x5, 225x3 *begin rep scheme* 305, 235 squats are definitely feeling stronger. At least something is!
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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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12/10/20
Took 5 days off after last training session. Had a lot of shoveling and snow blowing that I did so it worked out well. Also did some stationary biking. But I am ready for this new block! Warm Up Power Cleans from floor 135x3, 135x3, 185x3, 185x3, 235x3, 245x3, 245x3 not bad Bench Press (2 second eccentric each rep) 135x8, 135x5, 185x4, 185x4, 235x6, 245x6, 255x6, 265x6 felt great Neutral Grip Pulls Ups (2 second eccentric each rep) max reps per set 8, 7, 5 started to fatigue quickly DB Rows (2 second eccentric each rep) / DB Rear Dealt Flys (2 second eccentric each rep) / Banded Pull A parts (2 second eccentric each rep) 3x8 @ 80# each arm / 3x8 @ 15s / 3x15 Accessories OH Russian Plate Twists 3x10 @ 45# plate 1/2 Kneeling OH Paloff Press 3x10 each side Supermans 3x20
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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'm going to go ahead and live vicariously through you minus the snow blowing and knee pain. Keep up the good work. You're lifting for two now.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Every upper body rep is for you now!
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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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12/12/20
Warm Up Rack Pulls *just below knee* (2 second eccentric) 135x5, 225x5, 315x3, 405x3, *begin tempo 455x5, 485x5, 505x5 felt pretty good Back Squats (2 second eccentric) 135x5, 135x5, 225x5, 225x3, *begin tempo 285x6, 295x6, 305x6, 315x6 not bad but not great lol RDLs (no tempo) 225x3, 255x6, 265x6, 275x6, 285x6 Hamstring Curls w/bands (2 second eccentric) / 1/2 Kneeling Plate Twists w/ band around knee 3x12 / 3x10 Accessories Banded Stability lift 3x10 each Front Bridge 3x25 seconds Banded Stability Chops 3x10 each
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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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12/13/20
Had to do a back to back day. Knee MRI follow up is tomorrow. Hoping to get this cleaned out soon. Warm Up Hang Cleans 135x5, 135x3, 185x3, 225x3, 245x2, 265x1, 275x3 (ugly reps), 245x3, 245x3 Incline Bench (2 second eccentrics) 135x5, 135x5, 155x5, *begin tempo 175x6, 185x6, 195x6, 205x6 really happy with how easy they felt since I'm horrible at Incline. Low Handle Hex Bar (2 second eccentric) 165x5, 250x4, 305x4, **Begin tempo 365x6, 385x6, 405x6 zero hip/glute pain. Very pleased. TRX Pull Ups (2 second eccentrics) 8, 6, 6 Banded Med Ball faux chest pass 3x10 Banded Shot Put single arm punch 3x10 Banded Ab Standing Crunches 3x10
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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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Nice work. I feel stronger already.
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