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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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8/31/21
Almost don't even feel the calf pain any more, occasionally get a twinge if I push too hard up the stairs so I am going to continue to take it easy and begin some good blood flow work into it/massage gun. Warm Up Trap Bar Floor Press / Neutral Grip Pull Ups 145x5, *add red band 145x3, 175x3, 195x3, 195x3, 195x3, 195x3, 195x3, *remove band 145x20 / 3, 4, 5, 5, 5, 5, 5, 5 tried to do the presses as explosive as possible DB Bird dog Row / Seated DB single arm OHP against red band 3x8 each @ 60# / 3x8 each @ 40s Some gun pumpin |
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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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9/3/21
Warm Up Hang Snatch high pull + Snatch with no true catch (for my shouldah) 95x5, 95x5, *2 high pulls, 3 snatches= 5 115x5, 115x5, 115x5, 115x5, 115x5 felt good Trap Bar Deads + 100# chain on all reps 165x5, 165x5, 250x3, 250x3, 285x3, 285x3, 305x3, 305x3 trying to explode as hard as I can with each rep 45# Plate Twists / Ghetto Bell Swings against thick band around hips / 45# plate toe touches / TKEs 3x30 / 3x20 @ 90# / 3x30 / 3x20 each leg Calf/ankle feeling ok, got a little sore/tender at the end of the work out so definitely some healing to do. Holding off on stones/weights/WOB for a little while longer. May throw some hammers this weekend though.
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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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9/4/21
Threw some hammers. No calf pain because, well, it's hammer lol Warm up Heavy Hammer x10 best of 102' meh Light hammer x10 best of 128' better. Was NOT getting long enough on the left. Just one of those days.
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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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9/5/21
Weed whacked for an hour and then decided to throw a bit of WOB @ my 14'6 branch. Righty WOB x8 Lefty WOB x8 Made 7 of the 8 righty, made 4 of the 8 lefty. Not bad at all!
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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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9/7/21
Warm Up Hang High Pulls 135x5, 135x5, 185x3, 225x3, 255x2, 275x1, 295x1, 225x3, 225x3, 225x3 felt great High Box Squats (26") / Single Arm DB Rows 135x8, 135x5, 225x5, 225x5, 315x5, 345x5, 365x5, 395x5, 315x8, 225x12 really liking these for exploding at a top end of ROM with my quads without bothering my knees. / 5x8 @ 85# each arm Mild Incline Bench (between flat and regular incline) / Single Leg Opposite arm DB RDLs 135x8, 135x5, 185x3, 185x3, 225x3, 245x3, 245x3, 245x3, 185x3, 185x3, 185x3 / 30x5each, 45x5each, 60x5each, 60x5each, 60x5each, 60x5each great stuff |
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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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9/10/21
Quick Speed training Warm Up Hang Snatch (no catch) 95x5, 95x5, 125x3, 125x3, 135x3, 135x3 enjoying doing these again, the safe non-shoulder-dislocatey way Banded Speed Squats to parallel *All sets done with doubled over mini bands 135x3, 135x3, 135x3, 185x3, 185x3, 195x3, 195x3, 205x3, 205x3, 215x3, 215x3 30 seconds rest between sets Ghettobell wings against thick black band / Kneeling Trap Bar OHP 5x10 @ 90# with a deep reach backwards / barx5, 95x5, 105x4, 125x3, 135x2, 155x1, 85x15 And 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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9/11/21
Did some WFD to test out my calf. It was sore but held up! HWFD 1-turns x4 best of 36' Fulls x6 best of 41' LWFD x8 best of 76' Was just not getting my left foot down quickly at all WOB x10 they appeared highish
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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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9/13/21
Warm Up Had an hour so I went fast Hang High Pulls / Trap Bar Bench 135x5, 135x3, 185x3, 235x3, 235x3, 235x3, 235x3, 235x3 / 165x5, *add 100# chains 165x3, 165x2, 185x2, 205x2, 225x2, 235x2 the trap bar presses were hard but I loved them! Trap Bar Deads against medium band / Pull Ups 165x5, 250x2, 250x2, 250x2, 250x2,205x2, 250x2, 250x2 / 6x3 as fast as possible 20# sheaf x12 throws at a branch of ambiguous height. Feeling more confident about my sheafing.
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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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9/14/21
Warm Up OStone 16# Fronts x4 best of 40' Stands x5 best of 42' Glides x5 best of 45' had no pop whatsoever HWFD x6 best of 38' see above. Was all over the place Light Hammer x6 best of 123' Poor sleep from a 4 month old learning to sleep is not helpful. Doing my best to recover.
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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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9/16/21
Tune Up Stuff LWFD turn drills x12 or so. Just working on separation and getting that left down fast Sheaf x8 Wob x8 Feeling as ready as I will be for Loon. I wont be blowing the socks off the comp but I am just happy to compete there again.
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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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9/18 - 9/19
New Hampshire Highland Games, Lincoln, NH PROS: Dave Barron, Will Barron, Nick MacPhee, Spencer Tyler, Jeff Kaste, Chuck Kasson 16# Ostone- 44'8 HWFD- 41' Caber- 70 Sheaf- 27'2 WOB- 16' YES 26# Braemar- 33'10.5 LWFD- 72'2 NO Overall: 4th Had a wonderful time getting back to Loon Mountain after 2 years of not going (2019 being Worlds). It's my home state games and even with limited capacity for COVID, it was a terrific time and I threw much better than I anticipated. My body felt good overall but there has not been much sleep happening due to my 4 month old. That being said, it went well! Not much to break down in terms of event to event other than my height events. Sheaf felt great and I was very close to hitting 30' which surprised even me. Encouraging that I getting back into the "swing" of it. WOB was the best. It's been FOUR YEARS I think, since I last hit 16. I thought for sure I had lost the strength and size to get 16' any more. Come to find out it was purely technique and I fixed what was wrong. Granted, it took all 3 attempts to get it, I was thrilled. Hoping I can do it again next week. LWFD was bad for everyone as the trig was uphill. Not an excuse, but also, an excuse. It was the only thing I was truly disappointed in. Thrilled to be back at Loon, cannot wait for next year when things are hopefully "normal". Celtic next weekend where I will have to do A LOT to not take 8th out of 8 people. But dammit, I will give it hell.
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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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9/20
Warm Up Shake out training in under an hour Hang Snatch (no catch) 115x4, 115x4, 115x4, 115x4 Trap Bar Jumps / DB Standing Push Press 165x3, 165x3, 165x3, 165x3, 165x3 / 45sx5, 45sx5, 45sx5, 45sx5, 45sx5 snappy Ghetto Bell Swings / DB Floor Press 3x15 against black band around hips @ 70# / 3x8 @ 45s And 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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9/21/21
Prep Throws, forgot my tape measure. Probably for the best LWFD x8 Heavy Hammer x5 Light Hammer x5 Things felt good. Not outstanding, but good. With a bit more recovery, I'll be ready to rock and roll.
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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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Kick some ass buddy. Great job last weekend. Yeah, I creep on your nasga scores. What of it?
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Hey thanks pal. I tried really hard and lost to a former LW.
Granted, he's no longer a LW and is 3x stronger than me in every imaginable way. Please dont gain 25# and also be better than me....my fragile ego!
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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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Haha, no problem there. I'm perpetually going to be tiny. I'm down to like 185 since the shingles cut me down in my prime. I can't say I was sad when I heard the news MacPhee was done with the lightweight class. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Omg you're shrinking into nothing! GET THIS MAN A SANDWICH!
I thought shingles were only for really REALLY old people. Like 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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I assume he poisoned me with them somehow. Classic Luke prank.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Excellent job a Loon, 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! I wish I had done better, but isn't that always the case for us?
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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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9/25 - 9/26
Celtic Classic, Bethlehem, PA PROS: Chuck Kasson, John Van Beuren, Colin Dunbar, Kyle Lillie, Nathan Burchett, Jeff Kaste, Wes Kiser, Damien Fisher 22# Hammer- 99'2 Braemar- 36'6 HWFD- FOUL Sheaf- 27' Caber- 50 16# Hammer- 120'7 OStone- 47' LWFD- 78'8 WOB-16' Overall: 8th Well, my 5th Celtic did not go terribly well, ha. I felt good going in, all my nagging injuries and big injuries had healed up and I was ready for it. However, fouling out in arguably my best event was not part of the plan. I was just so worried about fouls for no reason and while each was less of a foul, my right heel kept hitting the line. What can you do? Had I done well in that event, I would have still ended up 6th at the very best. So it was not going to be a total game changer. I was pleased with hitting 16' in WOB again, and I was very happy with how I didn't foul any LWFD throws and they were at the top end of my season numbers. But other than that, It was kind of a bust. THAT BEING SAID, I had a phenomenal time and it's easily the best weekend of the year. The guys were awesome, congrats to Damien on the win and Kyle and JVB on their podium finishes. I am so fortunate to be able to compete at this stage multiple times. I do think I can achieve this at least once more, but it will not be easy at all. Going to take some time to recover, heal up even more, before hitting it hard and smart this off season.
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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 job, man. Coming back from everything you've gone through over the last year, even getting on the field at Celtic is a huge achievement. Just one more reason you're my favorite pro.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Considering your brother is a pro, this means a lot. Thanks buddy.
I hope we get to cross paths at some point. Make the La Crosse games have pros already!!
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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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Well, you never pushed my down in the snow and called me mean names
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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That monster! I would never do that to you...unless you deserved it
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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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10/4/21
Took a solid week off of anything athletic and it was great. I was sore for maybe 2-3 days after Celtic and the drive home, so It was needed. Just did some stretching and rolling and ate and drank water like a beast. But today, I am gradually getting back into training for the 2022 season. Fingers crossed it's a FULL season. Doing a few weeks of Bulletproof Knees/Shoulders to prep the body. Something I've never done before, so we'll see how it goes. Warm Up 8 Minutes on Bike Lots of stretching, banded walks, rolling. SL (Single Leg) Mock Med Ball Slams on untable mat (used a band) 2x5each @ heavy band DB Goblet Squat (4 sec eccentric) / Single Leg Drop Squat (2 second hold at bottom) 3x10 @ 30# / 3x10 each leg @ BW DB Side Loaded Split Squat (3 sec eccentric) / DB SL RDL (3 sec eccentric 2 sec pause) 3x10each leg @ 30# DB / 3x10Each leg @ 30# DB Downward Dog TKEs / Sissy Squats / TKE Hamstring Curls / 90 Degree Bridges 2x25 / 2x15 / 2x15 / 2x10 dear god, it hurt (in a good way) Calf Raises / Tib Anterior raises with KB on toes 2x20each / 2x20each Planks, front and side Minutes and seconds a many This was a bit harder than I thought it'd be! But I liked it a lot. Tomorrow I'll do the shoulder program and see how that goes.
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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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I was sore today! The bulletproofing has BEGUN
10/5/21 Warm Up -> 8 minutes on bike, thoracic rolling, pull up hangs, shoulder/lat/pec stretches, pec/scapula ART Pull Ups / Y's Trap Raises 3x8, 7, 7 / 3x10 @ 5# DBs DB Chest Flys (2 sec eccentric) / DB Rear Delt Raises (2 sec pause) 3x10 @ 10s / 3x10 @ 10s Banded Face Pulls (2 sec eccentric) / Reverse Shoulder Bridge 3x15 / 3x30sec each arm Shoulder circuit. All 3x10 Arnold press @ 30# DBs Lateral Raise @ 10s Rear Delt Normal @ 10s Rear Delt Pinkys out @ 10s Supraspinatus raise @ 10s Pull A parts W Pull Aparts Supinated Pull aparts Fat Grip DB Curl/Fat Grip DB Tate Press 3x10 @ 30s / 3x10 @ 30s Dead bugs / V sit Twists 2x35 / 2x20each 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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I did some other days of bulletproofing. Not going to log them because honestly it's a lot of exercises and a lot of typing. Just know they are working, my knees and shoulders are feeling good! I'm excited to get into some true training soon.
Last Friday I also went out for 20 minutes and threw some puds. i was gifted an old 25# pud/throwing weight and 1 2stone weight from Paul Ferency's widow. I may have mentioned this? Oh well, I was honored to have them and they are perfect for throwing puds. Absolutely brilliant. Did about 20 reps per arm various throws. Will be doing my best to keep doing this all off season to keep my throws muscles working. Another week of Bulletproof protocol and then next Sunday or Monday I will dive into the first phase of my off season!
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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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Still doing the bulletproofing. Getting bored, want to lift. But I am sticking to it for the sake of Rob Young!! He is my training partner who happens to live 2,000 miles away!
I did throw yesterday which was fun! Pud Warm Up 10-15 throws per side various styles HWFD x8 best of 40-41 pretty pleased! LWFD x6 best of 76' and then tore a callous under my glove! My skin is weak! Planned to do some Light hammer but forgot i had no tacky! I tried to reactivate the old tacky on the handle but it wasn't safe to go full bore so I did some no blade throws no blades x5 best of 110' Eh
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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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Hooray for no blades!
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