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TRAINING LOG: 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: 8/31/21 at 2:25pm
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

 
Jeff Kaste



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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. 
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: 9/07/21 at 11:26am
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. 
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: 9/07/21 at 11:27am
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! 
Jeff Kaste



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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



Jeff Kaste



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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
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: 9/14/21 at 9:53am
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
Jeff Kaste



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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. 
Jeff Kaste



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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. 
Jeff Kaste



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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. 
Jeff Kaste



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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. 
Jeff Kaste



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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
Jeff Kaste



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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. 
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: 9/22/21 at 12:07pm
Kick some ass buddy. Great job last weekend. Yeah, I creep on your nasga scores. What of it?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/22/21 at 2:07pm
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!
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: 9/22/21 at 2:23pm
Originally posted by TheJeff696 TheJeff696 wrote:

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!


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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Omg you're shrinking into nothing! GET THIS MAN A SANDWICH!

I thought shingles were only for really REALLY old people. Like Luke
Jeff Kaste



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I assume he poisoned me with them somehow. Classic Luke prank.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 9/24/21 at 1:01pm
Excellent job a Loon, Jeff.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/29/21 at 7:21am
Thanks, Tom! I wish I had done better, but isn't that always the case for us? 
Jeff Kaste



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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. 
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: 9/29/21 at 11:54pm
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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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!!
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: 9/30/21 at 4:40pm
Well, you never pushed my down in the snow and called me mean names
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That monster! I would never do that to you...unless you deserved it
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: 10/04/21 at 3:55pm
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. 
Jeff Kaste



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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

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: 10/11/21 at 6:53pm
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! 
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: 10/18/21 at 4:15pm
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
Jeff Kaste



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Hooray for no blades!
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