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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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1/22/21
Warm Up Hang Cleans NORMAL TECHNIQUE but just taking it easy 135x5, 135x5, 185x3, 185x3, 185x3 yaaaaay cleans! No pains Bench Press 135x5, 135x5, 185x5, 185x3, 225x3, 255x2, 275x1, 295x1, 305x1, 315x1 easy, 225x10, 225x10, 225x10 actually pretty easy too Bent Over Rows / Banded Triceps Extensions 185x10, 205x10, 215x10, 235x10 / 4x15 Seated Banded Rows / Barbell Curls 4x12 / 4x10, 8, 6, 4 up to 105# Moar curls because I have nothing else to live for |
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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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1/24/21
Warm Up High Handle Hex Bar Deads / Split Squats @ BW 165x5, *add 60# Chains 165x5, 205x5, 235x10, 235x10, 235x10 / 4x5 each leg felt great!! I am weak! Seated Military Press / Sideline stretch slide squat (one foot on slidey mat and slide it out, squatting on other leg) 95x10, 115x10, 125x10, 135x8 boo / 4x5 each leg Wide Grip Pull Ups / Bike Sprints / Seated 25# Plate Hammer winds (slow tempo) 4x8 / 4x30 seconds @ medium resistance / 4x10 each side And again, more curls. Some Iso-DB Curls. I want my flabby stubs to grow!
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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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1/26/21
Saw a PT yesterday and he did a lot of work on my psoas (holy FFFFFFFFFFFFFFFF) and some scraping and ART on my knees and quads. Things felt 10x better after. A few more sessions for manual work were ordered and he gave me a lot of homework to do during training. Warm Up Hang Cleans 135x5, 135x3, 185x3, 185x3, 205x3, 225x3, 225x3 felt good, but definitely not driving evenly off both legs. Incline Bench / 1 Leg weighted Stability rotations (standing on 1 leg and just rotating upper body side to side with 10# DB held in hands) 135x5, 135x5, 185x3, 195x3, 215x5, 215x5, 215x5, 215x5 / 4x8 each side @ 10# DB held Seal Rows *1 second pause at top / Single Leg Eccentric High Box Squats 135x8, 185x8, 225x5, 225x5, 225x5, 225x5 / 4x5 each leg onto a pretty high box. "Bad" leg felt strong on the concentric but tight behind knee upon lock out. Trap Upright Rows / DB Rear Delt Flys / Ab Wheel 4x12 @ 60# / 4x12 @ 30s / 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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1/28/21
Warm Up High Handle Trap Bar Deads *all reps with 60#+ of chains added / 40# DB Goblet Squats 165x5, 165x5, 215x5, 255x5, 255x5, 255x5, 255x5, 255x5 / 3x10 with a slow eccentric down Suitcase DB Split Squats (also with a slow eccentric) / Wide Grip Pull Ups 3x10 each leg @ 1 30# DB / 3x10, 10, 8 Banded Single Leg light hamstring Curls / Banded Face Pulls / Hip Circle Glute Bridges 3x10 each / 3x30 / 3x15 each with a good pause at the top of 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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1/29/21
Snatch Grip High Pulls 135x5, 135x5, 185x5, 185x5, 185x5, 185x5 Bench Press / Face Pulls 135x5, 135x5, 185x5, 185x5, 225x3, 245x3, 275x5, 275x5, 275x5, 275x5 pretty happy here / 4x15 T-Bar Rows / DB Slideline squats / Seated no back DB OHP 4x8 @ 90, 135, 185, 205 / 3x10 each side @ 30# DB / 4x8 @ 45s Paloff Press / EZ bar BB Curls 4x10 each side / 4x8 up to 125# (some good body english used) |
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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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1/31/21
Warm Up Hang Cleans / Stability work, single leg balance on balled up towel banded throw down, side throws 135x3, 135x3, 185x3, 185x3, 225x4, 225x4, 225x4, 225x4 / 4x5 each side, each variation RDLs / Wall Sits 135x8, 185x5, 225x5, 275x6, 275x6, 275x6, 275x6 (ham/glute pain reared its dumb ugly head...dumb) / 4x 40 seconds the burn! DB Bulgarian Suitcase Split Squats (slow eccentric)/ Peterson Step Up (slow eccentric) / Neutral Grip Pull Ups 3x8 each @ 40# in 1 hand / 3x8 each leg @ 40s / 12, 11, 10 Ab Wheel / DB Rear Delt Flys / Slow Eccentric TKEs 3x10 / 3x20 @ 15s / 3x12 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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2/2/21
Warm Up Incline Bench Press 135x5, 135x5, 185x3, 215x3, 235x3, 235x3, 235x3, 235x3, 235x3 *add 3 second eccentric and 1 second pause 195x5, 195x5, 195x5, remove eccentric and pause 135x12, 135x12 Banded Lat Pull Downs / DB Floor Skull Crushers 3x15 / 3x15 @ 30s Banded Seated Rows / Trap Upright Rows 3x15 / 3x12 @ 80#, 70#, 60# Bunch of Banded Curls
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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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2/4/21
Warm Up Hang Snatch High Pulls 135x5, 185x5, 195x5, 195x5 Trap Bar Deads + 60# chains / Oblique Stability Rows (basically balancing the body to work the obliques with a 1 arm row. My left oblique is WEAK) 165x5, 215x5, 255x5, 305x5, 305x5, 305x5, 305x5, 305x5 / 4x10 each arm Back Squats (YAY!) / Single Leg slow eccentric squats to lower box 135x8, 185x8, 185x8 / 3x5 each leg DB Swings (like a KB) / Hamstring Curls with Band / Leg Lifts 4x15 @ 85# / 3x10 each / 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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2/6/21
Warm Up Hang Cleans 135x3, 135x3, 185x3, 185x3, 225x3, 235x3, 245x3, 245x3 didnt wanna go much higher than this Bench Press + 60# Chains 135x5, 135x5, 185x5, 225x3, 255x2, 265x2, 275x2 pretty easy *move to close grip 225x5, 225x5, 225x5 Wide Grip Pull Ups 3 + 30# chains, the rest no chains / Paloff Press holds with thick band 8, 8, 8 / 3x30 seconds a side TX Strap Inverted Row / 45# Plate Russian Twists / Bear Plank bird dogs / Empty BB Curls 3x10 / 3x20 / 3x10 / 3x20
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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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2/7/21
Warm Up DB Split Squat 3 second eccentrics 30sx5each, 45sx5each, 60sx8each, 60sx8each, 60sx8each rough Single Leg BB RDL's 95x8each, 95x8each, 95x8 each Single Leg BB Glute Bridge / Hamstring Curls sliding mats on ground in a bridge 3x10 each leg @ 95, 95, 65 (got too heavy) / 3x10 Side Planks / Hip Abduction 3x30 seconds / 3x15 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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2/9/21
Warm Up Hang Cleans 135x3, 135x3, 185x3, 205x5, 205x5, 205x5, 205x5 quick and snappy Incline Bench *all sets against medium blue bands 135x5, 135x3, *sets done with 30 seconds rest 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3 *remove bands 185x5, 185x5, 185x5 Seal Rows all sets done with 60# of chains / Dead Bugs 135x5, 135x5, 185x6 185x6, 185x6, 185x6 / 4x40 Spider Curls / Trap Upright Rows / DB Rear Delt Flys 4x15 @ 65# / 3x15 @ 50# / 3x10 @ 30s
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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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Your consistency is infuriating.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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When you're weak and bald, consistency is all you have. But, thank you.
2/10/21 10 minutes on the bike EMOM Trap Bar Deads 3x285+100# chains x20 minutes. Didnt reset the clock, just set a timer and did a set every time another minute ticked away. Wasnt exhausting, but it became evident that I was slowing when I wasnt done with my 3 reps at the :50 mark and it was closer to the :37 second mark every minute. Good stuff. 15 minute Bike Done.
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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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2/12/21
Only had an hour so I hammered down Warm Up Hang Cleans 135x3, 135x3, 185x3, 185x3, *no rest between the next 3 sets 225x3, 235x2, 255x1, 225x3, 235x2, 255x1 Floor Press / Oblique Sling Rows 135x5, 135x5, 185x5, 225x5, 245x5, 265x5, 285x5 pretty happy with these / 3x10 each side @ 60# DB Wide Grip Pull Ups / Seated OHP Press (5 second eccentric) 8, 8, 7, 7 / 115x5, 115x5, 115x5, 115x5 A bunch of curls.
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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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2/14/21
Warm Up Hex Bar Deads (Low handles BAY-BEEEE) +100# Chains 165x5, 165x5, 255x3, 275x2, 295x2, 305x2, 325x2, 345x2, 365x2, 395x2 felt really good to pull some decent weight....decent for me. Removed chains 305x5, 305x5, 305x5 Backwards SSB Front Squats to a 19" box (3-4 second eccentric) / Hex Bar Shrugs 3x8 @ 165 / 3x10 @ 305# Side Plank Leg raise and hold / Suitcase Holds / Ab Wheel 3x5 each side holding leg in air 5 seconds or more (CRUSHED the glutes) / 3x45 seconds each hand @ 65 pounds / 3x10 15 minutes on the bike |
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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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2/16/21
Super sore from PT on Monday. My hamstring and lateral glutes are weak AF. Will be doing those same exercises again later today. Warm Up Snatch 5 Shrugs + 3 High Pulls 135, 135, 185, 185, 185, 185 Seated OHP w/ 4-5 second eccentric 95x5 95x5, 95x5, 115x5, 125x5, 125x5, 125x5, 125x5, *No eccentric 95x15 my shoulders are weak but we're getting there 1/2 Kneeling Single Arm OHP w 40# DB / Dead Bug Single Arm DB Floor Press using foam roller between knee and arm to engage core 3x10 each side / 3x8 each side @ 60# DB Strap Trap Upright Rows / DB Side Raises / Y's and T's 4x15 @ 40# / 4x15 @ 15s / 4x10 each @ 5s Bike for 10 minutes
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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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2/17/21
Warm Up Hang Cleans 135x3, 135x3, 185x3, 225x5, 225x5, 225x5 felt sluggish Back Squat to 19" bench but not sitting on or bouncing off bench w/ 3 second eccentric 135x5, 135x5, 185x5, 225x8, 225x8, 225x8 no pain, felt good. Going to keep upping weight and eventually remove bench. Knee PT stuff Lateral Step Up w/DB in opposite hand / Banded Knee Push A part 2x12 each @ 45# DB / 2x15 Foot Slider reverse lunge w/ 10# plate OH / Calf Raises 2x12 each / 2x20 Hamstring Bridge / Side Plank Leg Lift and Hold 2x10 @ 8-10 seconds each rep, absolutely brutal and hammies cramped on every rep / 2x6 each with 6-8 second hold each rep. Also brutal. Enjoying these PT movements that really highlight my weak hamstring and my weak ass glute meds
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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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2/18/21
New barbell finally came today after a bit of a mix up. Atlas bar from Titan. Cant afford a real nice bar yet but this one is a nice 28mm bar and I have never owned one. Had to break it in despite not having much time. Did some quick cleans to see how it was. 135x3, 185x3, 225x2, 245x1, 255x1, 265x1, 275x1 felt great. I wasn't even that warmed up and it went well. Excited to use it more.
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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 use the Atlas bar for cleans as well. It's not too bad. It'll definitely feel nicer than using a power bar.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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That is what Luke said. The fact that it's 28mm vs 29mm makes a world of difference which sounds ridiculous, but it does. But more over, the lack of a center knurling is amazing. I have given my gullet a close trim many a times with that knurling.
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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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I am amazed at the variety of bars available today. Back in the day we had one choice, York. It put everyone and all the lifts on the same level playing field.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Larry, I for the longest time, had just 1 bar and it was fine. But since I'm locked in my house all day I decided to treat myself!
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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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Took a nice long weekend in a hotel with my wife before the baby comes in early May. It was awesome. I ate all kinds of food and did jack shit. Came home yesterday and did some work.
2/21/21 Warm Up EMOM 2 reps Back Squat +100# Chains / 3 reps Trap Bar Deads (high handles) 205 + the chains / 265 for 20 minutes, or 20 rounds. It was great, not too heavy, not too light, not too much recovery time but enough to do quality reps. Knee Rehab hip strength work. Wont bore you all. All 3 of you. Larry, Andy....maybe someone else.
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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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2/22/21
Warm Up Hang Cleans 135x3, 135x3, 185x3, 185x3, 225x2, 255x2, 255x2, 255x2 easy peasy Incline Bench 135x5, 135x5, 185x3, 205x2, 225x1, 245x1, 265x1, 275x1 pretty happy. Most I've inclined in 8 years or so. Incline Bench (2 second pause each rep) / Pendlay Row super set 205x5, 205x5, 205x5 / 225x5, 225x5, 225x5 Oblique Sling Balance single arm rows / Oblique Sling dead bug floor DB Press 3x8 each @ 60 / 3x8 each at 60 BB Curls / Banded Triceps Extensions 4x12 / 4x15
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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 the knee is doing well. Congratulations on the new bar. I’m just saying, with those bars that lower the center of gravity and the ones you don’t even have to hold on to, how do those compare with the old stiff straight bars. My best squat was 620 with ace knee wraps. How much more could you expect from real knee wraps, body suits, etc?
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I don't know if the new variable bars like an SSB, Mars Bar, Duffalo, Bison Bar, etc are really ways of getting more weight on the bar, but more to change the loading pattern to break a plateau.
My new bar is a little thinner, and a little whippier, which is just better for oly lifts vs doing them with a bar meant for benching and squatting. Suits, knee wrap, etc definitely are used to lift more 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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2/24/21
Warm Up EMOM Power Cleans from Floor and Back Squats 2x205 power cleans + 3x255 back squats for 15 minutes brutal! Then did some knee rehab and hamstring/glute strengthening.
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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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2/25/21
Warm Up Floor Press / Posterior Oblique Sling Rows 135x8, 135x5, 185x5, 225x5, 245x8, 245x8, 245x8, 245x8 / 3c6 each @ 45# DB Seated Military Press w/ 3 second eccentric / Wide Grip Pull Ups + 30# chains 95x3, 115x3, 135x3, 155x3, 175x1 boooo. 135x6 / 3, 3, 3, 3, 3, 3 Oblique Sling Sprinter Rows (1 arm row + opposite leg hip thrust from TX handle) / DB Curls 3x5 each side, super hard but I enjoyed them. / 3x10 each @ 30#
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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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2/27/21
Warm Up Power Cleans from floor 135x3, 135x3, 185x3, 205x2, 225x2, 245x1, 255x1, 265x1, 275x1 pretty impressed with myself. Hoping that with a good training cycle, I can get this a tad higher. Hex Bar Deads 165x5, 255x5, 255x3, 345x3, 365x3, 405x3, 405x3, 405x3, 405x3 felt pretty easy, but didnt wanna push reps or weight higher. Baby-ish steps Kneehab work. Highlights include: 12" Slow Eccentric single leg block with no hip shifting using a band to hold onto 3x8 each leg 3x5 eahc leg @ 40# DB in one hand ingle leg Bulgarian split squat with back leg on a band Hip Matrix (being in a plank and moving 1 leg through a range of motion on a sliding pad)
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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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2/28/21
Warm Up Incline Bench / Bike Sprints 135x5, 135x5, 185x5, 205x8, 205x8, 205x8, 205x8 really pleased / 4x30 seconds each @ a medium high resistance Seal Row / DB Tricep Kick Backs / Bike Sprints 135x8, 185x8, 205x8, 205x8, 205x8, 205x8 / 4x8 @ 30# / 4x30 seconds each @ a medium high resistance Posterior Oblique Sling Sprinter Rows / DB Curls 3x6 each (so so hard) / 4xalllllll the reps @ 40# DBs and 15# DBs
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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