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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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Are your pecs and triceps sore? I am channeling my soreness to you!
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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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12/15/20
Warm Up DB Snatch (no catch, just an above head high pull) 70x3, 70x3, 100x3each, 100x3each, 100x3each SSB Backwards Front Squat (2 second eccentric) 135x5, 135x5, 185x4, 185x4, *begin tempo 235x6, 245x6, 255x6, 265x6 not bad. Seal Rows (2 second eccentric) 135x6, 185x5, *begin tempo 205x6, 215x6, 225x6, 226x6 Landmine Press (2 handed) 2 second eccentric 135x8, 135x8, 135x8 Accessories Back Extensions 3x20 @ BW Single Arm Shoulder Press 3x10each @ 45# DB Shoulder Internal/External Shoulder rotations 3x10 each @ 15#
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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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12/17/20
Warm Up Power Cleans from floor 135x3, 135x3, 185x3, 185x3, 235x3, 245x3, 255x3 UGLY Bench Press (2 second eccentric each rep) 135x8, 135x5, 185x4, 185x4, 235x6, 245x6, 255x6, 275x6, 285x5...then 1 10seconds later felt great Neutral Grip Pulls Ups (2 second eccentric each rep) max reps per set 9, 6, 5, 5 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 @ 100# each arm / 3x8 @ 30s / 3x15 Accessories OH Russian Plate Twists 3x10 @ 45# plate 1/2 Kneeling OH Paloff Press 3x10 each side Skipped SUpermans and replaced with shoveling and snow blowing
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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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12/19/20
Warm Up Rack Pulls *just below knee* (2 second eccentric) 135x5, 225x5, 315x3, 405x3, *begin tempo 465x5, 495x5, 515x5 schweet Back Squats (2 second eccentric) 135x5, 135x5, 225x4, 225x4, *begin tempo 275x6, 285x6, 295x6, 315x6, 335x6 squats doin ok RDLs (no tempo) 225x3, 275x6, 285x6, 295x6, 305x6, 315x6 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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12/21/20
Warm Up Hang Cleans 135x5, 135x3, 185x3, 225x3, 245x2, 265x1, 275x3 much better reps!, 255x3, 255x3 Incline Bench (2 second eccentrics) 135x5, 135x5, 155x5, *begin tempo 175x6, 185x6, 195x6, 205x6, 225x6 easier than 205 last week!! Low Handle Hex Bar (2 second eccentric) 165x5, 250x4, 250x4, **Begin tempo 365x6, 385x6, 405x6, 425x6 wasn't easy but no pain so that works. TRX Pull Ups (2 second eccentrics) 8, 7, 7, 5 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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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Warm Up DB Snatch (no catch, just an above head high pull) 80x3, 90x3, 110x3each, 110x3each, 110x3each SSB Backwards Front Squat (2 second eccentric) 135x5, 135x5, 185x4, 205x4, *begin tempo 245x6, 255x6, 265x6, 275x6, 285x6 difficult Seal Rows (2 second eccentric) 135x6, 185x5, *begin tempo 205x6, 215x6, 225x6, 235x6, 235x6 Landmine Press (2 handed) 2 second eccentric 135x8, 135x8, 145x8 Accessories Back Extensions 3x20 @ BW Single Arm Shoulder Press 3x10each @ 45# DB Shoulder Internal/External Shoulder rotations 3x10 each @ 15#
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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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12/24/20
Surgery scheduled for Tuesday. Fingers crossed it goes well. Warm Up Power Cleans from Floor 135x3, 135x3, 185x2, 205x2, 245x2, 255x2, 265x2 not easy lol i suck from the floor Bench Press (1 second eccentric...or just lowering slowly) 135x5, 135x5, 185x5, 205x3, 245x3, *begin tempo 285x3, 295x3, 305x3, 315x3 easy...ish Low Handle Hex Bar Deads (1 second eccentric) 165x5, 250x3, 250x3, 345x, *begin tempo 395x3, 415x3, 435x3, 455x3 no pain! Not easy by any stretch but I'll take it Accessories Land-Mine Sweepers 3x10each @ 45, 55, 55 Single Arm Paloff Press 1/2 Kneeling 3x10 each Band Around Knees Glute Bridge 3x25 Dead Bugs 3x25 each (so, 50)
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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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Looking strong, buddy. Hope all goes well with the surgery and it cures all your ills. No doubt you'll come back stronger than ever. I think Luke should shave his head to show solidarity since you'll have to get your knee shaved for surgery.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Andy, if Luke had a soul, he would do the same...but I'm afraid he's too far gone....
But thanks for the well wishes. I am hopeful to be doing some form of upper body again in 3-5 days. Then I'll have plenty of time to get my legs back on track. 12/26/20 Warm Up Rack Pulls (2 second eccentric) 135x5, 135x5, 225x3, 315x3, 405x3, 465x5, 465x5, 465x5 CNS is definitely shot. Grip felt weak even with wraps. Hang Cleans 225x2, 225x2, 245x2, 265x2, 285x0 blegh, tried to bite more than could be chewed. Backwards SSB Front Squats (1 second eccentrics) 135x5, 135x3, 185x3, 185x3, 225x3, 255x3, 275x3, 295x3, 315x3 happy I got this considering how I felt Neutral Grip Pull Ups (2 second eccentrics) 3xBW, 3xBW, 3xBW+2-#, 3xBW+30#, 3xBW+50#, 3xBW+60# this has to be a PR Accessories Banded Stability Lift 3x10each side Front Bridge 3x60 seconds Banded Stability 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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12/28/20
Last training session before surgery. Hopefully I'll be back to upper body work in 3-5 days. We'll see! Warm Up Hang Cleans 135x5, 135x3, 185x3, 225x2, 225x2, 245x2, 265x2, 265x2, 265x2 RDLs (1 second eccentric) 225x5, 255x5, 295x3, 315x3, 335x3, 355x3 Incline Bench (1 second eccentric) 135x5, 135x5, 185x3, 185x3, 205x3, 225x3, 245x3, 265x3 gotta be some kind of PR. Or at least, the best I've done on incline since 2011 or 2012. I'll have to look back. Accessories Bicycle Crunches 3x25 Toe Touches 3x25 Supermans 3x25 Internal/External Banded Rotator Cuff work 3x10 each
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Best of luck tomorrow, Jeff. Tom |
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Aim high. Stay hungry.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Thanks, Tom!
Surgery on Tuesday went well, I'm walking normally again, and pain is minimal but not pushing the envelop more than I have to. Got antsy and decided to start lifting again (upper body only obvi) yesterday. 1/2/21 Warm Up Legless Bench with 2 second eccentric 135x8, 135x5, 185x5, 235x3, 255x3, 275x3 harrddd 225x5, 225x5, 225x5 I really use a lot of leg drive when I bench, I have discovered. Maybe this stint of no legs will help a little Seal Rows 135x8, 185x5, 205x5, 225x5, 225x5, 225x5, 225x5 Seated DB OHP / Banded Pull A Parts 45sx15, 45sx15, 45sx15 / 3x20 A lot of DB Curls / Standing Banded Ab Crunches a ton x so many / 3x30
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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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Glad to hear it went well. Hope you continue to heal quickly. Happy new year.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Thanks, Satch! Just got some calf pain on the same leg, not sure why. Im sure it'll work itself out.
1/4/21 Warm Up Incline Bench (legless) 135x8, 135x5, 155x3, 185x3, 205x3, 225x3 significantly weaker without legs 185x6, 185x6, 185x6, 135x12, 135x15 Upright Rows / Banded Pull downs 4x10 @ 55, 65, 75, 55 / 4x15 DB Triceps Work / BB Curls 3x15 @ 45# (1 DB, using both hands) / 3x15 @ 65# More DB curls / Oblique work
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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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1/6/21
Well, today was interesting. I'll get to that after the quick training I did.... Warm Up Wide Grip Pull Ups (was able to comfortably get my knee situated to do these) 6, 6, 6, 6 Close Grip Bench (legless) 135x8, 135x5, 185x5, 205x5 245x8, 245x8, 245x7, 245x5 trying to get between 5 and 8 on all sets. Not bad Banded Face Pulls / Seated Landmine Single Arm OHP 3x20 / 3x10each arm @ 45# added A bunch of Curls / Leg Lifts All the curls @ 30# DB / 3x15 So starting last Saturday my right calf (same leg as knee scope) started hurting a lot. I worked myself up that is was a blood clot but was then reassured by Doctors office over the phone it likely wasn't. Well by Wednesday (today in this post) it was killing me and I could barely walk so I went to the ER to make sure and after a quick ultrasound I definitely have a blood clot in my calf (deep vein thrombosis). Sounds scary, but I'm on blood thinners to clear it up. Saw my ortho yesterday for a follow up and he said it was not a bad clot and since it's below the knee I would be fine on the thinners for a bit and then moving to aspirin. Good times. So far, as I type this, it's feeling much better. So I guess that's good.
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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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1/8/21
Warm Up Bench press legless(w/ 60# chains and 2-3 second eccentric) 135x8, 135x5, 185x5 *add chains and eccentric tempo 185x5, 185x5, 185x5, 185x5, 185x5 keeping each session a bit different so I dont over train the same stuff. T-Bar Rows / 10# plate deltoid flys 4x15 @ 90# / 4x15 Seated DB OHP / Banded Pull a parts / Band Curls 3x15 @ 45s / 3x20 / 3x15 each arm Got the green light to train upper body still even with the clot, just gotta make sure I don't over do it. So far, it feels good and is getting better. I do miss alcohol tho :-(
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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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Sorry to hear about the blood clot. That is scary stuff. Glad you’re on the mend. Don’t cut yourself shaving. Mike have to the route Luuukey went!
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Thanks, Satch. I may have to grow it out a little!! I'm not thrilled about it, but it's only temporary.
This is just 2020 getting one last jab at me before it disappears completely up its own asshole hahaha
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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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1/10/21
Warm Up Wide Grip Pull Ups 5, 5, 5, 5, 5 60 seconds rest between sets Incline Bench (using some leg, got the OK to do so) 135x5, 135x5, 185x3, 205x3, 245x1, 245x1, 245x1, 245x1, 245x1, *add brief pause every rep 195x5, 195x5, 195x5 DB Single Arm Rows / DB Single Arm deltoid raises 90eachx12, 90x12each, 90x12each / 30x10each, 30x10each, 30x10each All I had time for. Calf/clot is improving for sure. Pain is nearly gone. Knee is a bit stiff but overall good. I did 3 sets of 5 squats to an above parallel bench and that was all I am allowed to do. Now icing and missing lower body lifts.
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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 haven't checked in for a while, and apparently I missed some things. Glad to hear your clot is improving. That's scary stuff. I hope everything keeps progressing well and you can get back to making them gains. You're vicarious gains are the only hope my upper body has. Help me, Jeff Kaste, you're my only hope.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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How funny!
Your leg gains are vicariously powering me through this inability to do any lower body work. I'll be walking on 2 fragile pencils before long. We are living a symbiotic relationship from over 1000 miles a part. This is perfect. FFFFF Luke!
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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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With your upper body and my lower body we could form a very oddly proportioned Vultron type being. We'd be unstoppable!
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Larry Satchwell
Senior Member Joined: 8/30/04 Location: United States Status: Offline Points: 326 |
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You guys are hilarious.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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This is what we would look like
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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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1/12/21
Warm Up (included an easy 10 minute bike ride, no pain! A little tightness but it felt nice to move my legs) Close Grip Bench 135x8, 135x8, 185x8, 205x10, 205x10, 205x10 got fatigued faster than I anticipated. Seal Rows / Bent Over DB Rear Delt Flys 135x8, 135x8, 185x10, 185x10, 185x10 / 15sx10, 15sx10, 15sx10 Seated OHP / Banded Face Pulls / Planks 95x10, 95x10, 115x10 / 3x20 / 3x45 seconds each |
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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 rake arm. Seems like it could be very versatile. Rakes are good pigeon whackers. Just ask Luke. His garage is infested with them and by infested, I mean there were two in there one time, but they got a good rake whacking and haven't showed their feathery asses there again.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Luke would have pigeons living in his garage, what a hobo!
1/14/21 Warm Up *Biked for 12 minutes today. Adding time every day Bench Press 135x8 135x5, 185x3, 185x3, 225x3, 255x2, *1 pause, 1 regular 295x2, 295x2, 295x2 chest is getting fatigued from the nonstop benching. Taking Saturday off from bench and just doing back stuff and core. T-Bar Rows / Above Parallel BW Box Squats / TKEs 5x5 @ 90, 135, 185, 185, 135*did 15 here / 3x10 / 3x10 each leg knee is feeling ok, a little tight behind the knee but that is just swelling/fluid that is working its way out. Iced after training and it went away Banded Wide Grip Pull Downs / DB Rear Delt Fly's / Trap Bar Suitcase Holds 3x10 @ heavy black band and light red / 3x12 @ 15s / 3x95# 45 seconds each hand Leg Lifts 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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1/16/21
Clot is pain free now, just gotta stay on these damn blood thinners for a while to ensure it stays away. I miss beer. Decided to give my pecs a day off and just focus on back (and a little shoulder) work. Also did some assorted light knee rehab. I want to push it but I am thinking that easing into my rehab will be smart. Warm Up Wide Grip Pull Ups 8, 8, 8, 8 pretty happy especially with the wide grip! Seated OHP 95x5, 95x5, 115x5, 135x4, 155x3, 175x1, 135x8 harder than I thought. Just wanted to see where I am at. Bent Over Rows / Straight Arm Banded Pull Downs 4x10 @ 155 / 4x15 Banded Single Arm Pull Downs / DB Y's and T's / Dead Bugs 3x15 each arm / 3x10 each / 2x50
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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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1/18/21
Rode the bike yesterday and did some DB SLRDLs. Just to wake up the glutes. Today I am VERY sore. guess this is what happens when you take 3 weeks off. Warm Up Hang Muscle Cleans (No leg drive or rebend of knees, just some hip extension and big shrug) 135x5, 155x5, 155x5, 155x5 these were hard Incline Bench 135x5, 135x5, 185x3, 215x2, 235x1, 255x1 *wanted 275x1 but wasn't sure I'd get it, so I didn't try. No need to push now. 205x5, 205x5, 205x5 Single Arm DB Hammer Row / TRX Inverted Rows 3x8 each arm @ 85# w/ 2 second eccentric / 3x10 Empty BB Curls 3x20 Knee continues to feel better and better. Will be adding in some more knee/leg work but nothing wild yet. Really going to make sure I'm not pushing too much too soon.
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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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1/20/21
*doing the bike in between lifting days, just not logging it. Not worth it. Getting the itch to get back into lower body lifting and knee feels good. Did a little rehab work with it today. Warm Up No Knee drive Hang Snatch High Pulls 135x8 135x8, 135x8, 135x8 Trap Bar Deads + Light Blue band 165x10, 165x10, 165x10 no pain! Felt good to load the knee (somewhat) Neutral Grip Pull Ups / 25# Plates shoulder flys 5, *add 30# chain 5, 5, 5 / 4x10 Landmine Single Arm Rows / Banded Paloff Press(green medium band) / Leg Lifts 3x8 each @ 90# / 3x10 each / 3x12 a bunch of BB curls. 21s, slow eccentrics. I wanted that pump and i got it
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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