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TRAINING LOG: Jeff Kaste

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TheJeff696 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/09/21 at 12:11pm
12/9/21

Warm Up 

Power Snatch from floor (no catch) 

75x5, 95x5, 95x5, 125x5, 125x5, 125x5 

BB Seal Rows 3RM (3 sec eccentric) 

135x5, 135x5, 185x5, 205x3, 225x3, 235x3, 245x3 

Bench Press (2,3,5,10 rep scheme) 3 sec eccentric 

135x8, 135x5, 185x5, begin rep scheme/tempo 205 (got 9, re-racked, count to 5, got the final 1) 175, 145, 125 so much pump

Standing High DB Row 3 sec eccentric / Alternating DB OHP 3 sec eccentric 

3x12 @ 70s / 3x10each @ 40s 

Banded improvised med ball side toss 3x12 each side
Banded 1/2 Kneeling stability chop 3x12 each 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: 12/15/21 at 11:25am
12/11/21

Warm Up 

Hang Snatch / Rack Pull (2 sec eccentric) from knee 

75x5, 95x5, 115x5, 135x5, 135x5, 135x5 / 135x8, 225x5, 315x5, 405x5, 435x5, 435x5 felt kinda weak 

Hex Bar Deads 3RM (3 sec eccentric) 

165x5, 255x5, 255x3, 345x3, 415x3, 425x3, 435x3 felt very heavy, so explosion. Very weird. 

Back Squat 2,3,5,10 rep scheme 15" break between, 90" break between sets (3 second eccentric) 

135x5, 225x5, 225x5 *begin tempo/rep scheme 285, 225, 195, 165 80 reps of squats is a lot. 

At this point I was sucking wind and craved death. Turns out, later that day, maybe 2-3 hours I would be violently vomiting uncontrollably and my wife forced me to the ER. Got some food poisoning that really did me in for a few days. I clearly survived as food wont be what takes me down. But only today did I feel ok enough to train again. Ended up losing 8 pounds, though. Not ideal. 
Jeff Kaste



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12/15/21

Decided to re-do Week 2 for this block and keep weights the same or lighter to re-calibrate my body after the food poisoning. No sense in pushing if I cant. 

Warm Up 

Power Clean from floor (focus is technique)

135x4, 135x3, 185x3, 225x3, 225x3, 225x3 felt ok but a little heavy

Incline Bench 3RM (3 sec eccentric) 

135x8, 135x5, 185x, 185x3, 225x3, 235x3 called it. No sense in going higher as I'd only get 1 or maybe 2 reps. 

Bent Over Rows (rep scheme 2,3,5,10) 3 sec eccentric 

205, 175, 155, 135 for sets. Felt the best out of everything. 

Trap Bar Incline Press / Single Arm Banded Row (both 3 sec eccentric) 

3x15 @ 85, 105, 125 / 3x10 not bad either. 

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: 12/15/21 at 7:06pm
Sorry to hear about the food poisoning. What was the culprit? Gas station sushi? Expired eggnog? The blood of your enemies? Was it a vegetable? I bet it was a vegetable.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/21 at 3:46pm
Believe it or not, veggies were not to blame. 

It was carnitas! To think, I trusted pigs before this. Now I'll ONLY stick to bacon, tenderloin, chops, BBQ pulled pork, ribs, and ham. BUT NOT Carnitas!

12/16/21

Warm Up 

Rack Pull (from at the knee cap) 2 sec eccentric / Hang Cleans 

135x10, 225x8, 315x5, 315x5, 405x5, 405x5, 405x5 kept it light/ 135x5, 135x3, 185x3, 225x4, 225x4, 225x4 

Reverse SSB Front Squat 3RM (3 Sec eccentric) 

135x5, 135x5, 185x3, 185x3, *begin tempo 225x3, 255x3, 275x3, 295x3  happy to get this but it was not routine. 

Hex Bar Deads (2,3,5,10 rep scheme) 3 sec eccentric, (15" rest between set blocks, 90" rest between actual sets) 

4 sets @ 345, 305, 275, 255 yep, just as brutal as last week. 
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: 12/16/21 at 9:26pm
I bet that pig ate vegetables. It always comes back to vegetables.
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That damn, dirty pig! I wish it were a meat eating demon pig. You're so wise. 
Jeff Kaste



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12/19/21

Warm Up 

Power Snatch from floor (no catch) 

75x5, 95x5, 115x5, 125x5, 125x5, 125x5 

BB Seal Rows 3RM (3 sec eccentric) 

135x5, 135x5, 185x5, 205x3, 215x3, 225x3, 235x3 a little down from last week, oh well. 

Bench Press (2,3,5,10 rep scheme) 3 sec eccentric 

135x8, 135x5, 185x5, begin rep scheme/tempo 205 (got 7, re-racked, count to 10, got the final 3) 175, 155, 135 so much pump

Standing High DB Row 3 sec eccentric / Alternating DB OHP 3 sec eccentric 

3x12 @ 70s / 3x10each @ 40s 

Ab wheel 

3x10

Then I shoveled for over an hour because I foolishly forgot to get gas for the snow blower. Curses....
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: 12/20/21 at 4:24pm
12/20/21

Warm Up 

Hang Snatch / Rack Pull (2 sec eccentric) from knee 

75x5, 95x5, 125x5, 135x5, 145x5, 145x5 / 135x8, 225x5, 315x5, 405x5, 425x5, 455x5 much better this week

Hex Bar Deads 3RM (3 sec eccentric) 

165x5, 255x5, 255x3, 345x3, 415x3, 435x3, 445x3 Back to normal feeling. Could have gone a bit higher but there's no point. Still 2 weeks left of this block. 

Back Squat 2,3,5,10 rep scheme 15" break between, 90" break between sets (3 second eccentric) 

135x5, 225x5, 225x5 *begin tempo/rep scheme 285, 225, 195, 165 this was some wind sucking suckfest shit. But at least I don't feel like puking my guts out! 

....yet
Jeff Kaste



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12/23/21

Warm Up 

Power Clean from floor (focus is technique)

135x4, 135x3, 185x3, 225x3, 235x3, 235x3 

Incline Bench 3RM (3 sec eccentric) 

135x8, 135x5, 185x, 185x3, 225x3, 235x3, 245x3 clawing my way back

Bent Over Rows (rep scheme 2,3,5,10) 3 sec eccentric 

215, 175, 145, 115, 95 for sets. 100 reps of rows is too many rows

Trap Bar Incline Press / Single Arm Banded Row (both 3 sec eccentric) 

3x15 @ 95, 115, 135 / 3x10 
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12/24/21

Warm Up 

Rack Pull (from at the knee cap) 2 sec eccentric / Hang Cleans 

135x10, 225x8, 315x5, 315x5, 435x5, 465x5, 505x5 / 135x5, 135x3, 185x3, 225x4, 235x4, 245x4 

Reverse SSB Front Squat 3RM (3 Sec eccentric) 

135x5, 135x5, 185x3, 185x3, 225x3 *begin tempo 255x3, 285x3, 315x3 very pleased with this but it was heavy

Hex Bar Deads (2,3,5,10 rep scheme) 3 sec eccentric, (15" rest between set blocks, 90" rest between actual sets) 

5 sets @ 365, 315, 275, 255, 225 100 reps of hex bar deads is too many reps of hex bar deads
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12/27/21

Warm Up 

Power Snatch from floor (no catch) 

75x5, 95x5, 115x5, 135x5, 135x5, 135x5 

BB Seal Rows 3RM (3 sec eccentric) 

135x5, 135x5, 185x5, 205x3 *begin tempo 225x3, 235x3, 245x3, 255x3 not bad!!

Bench Press (2,3,5,10 rep scheme) 3 sec eccentric 

135x8, 135x5, 185x5, begin rep scheme/tempo 215 (got 8, re-racked, count to 10, got the final 2) 185, 155, 135, 115 100 reps of bench is too much bench

Standing High DB Row 3 sec eccentric / Alternating DB OHP 3 sec eccentric 

3x12 @ 80s / 3x10each @ 45s 

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12/29/21

Warm Up 

Hang Snatch / Rack Pull (2 sec eccentric) from knee 

75x5, 95x5, 125x5, 135x5, 145x5, 155x5 / 135x8, 225x5, 315x5, 405x5, 435x5, 455x5 

Hex Bar Deads 3RM (3 sec eccentric) 

165x5, 255x5, 255x3, 345x3, 435x3, 455x3 loaded 465 on the bar and then realized I did not have that today. I hate being weak. 

Back Squat 2,3,5,10 rep scheme 15" break between, 90" break between sets (3 second eccentric) 

135x5, 225x5, 225x5 *begin tempo/rep scheme 295, 235, 205, 175, 155 100 reps of back squat is too many reps of backsquat 

Jeff Kaste



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12/30/21

Final Week of this block! 

Warm Up 

Power Clean from floor (focus is technique)

135x4, 135x3, 185x3, 205x3, 235x3, 245x3, 255x3 happy with how this felt 

Incline Bench 3RM (3 sec eccentric) 

135x8, 135x5, 185x4, 205x3, 235x3, 245x3, 255x3 very pleased with how good this felt, as well

Bent Over Rows (rep scheme 2,3,5,10) 3 sec eccentric 

225, 175 so much better than 5 sets. 

Trap Bar Incline Press / Single Arm Banded Row (both 3 sec eccentric) / Ab Wheel

3x15 @ 125, 135, 145 so hard / 3x10 / 3x10
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1/1/2022

New Year, same bullshit

Warm Up 

Rack Pull (from at the knee cap) 2 sec eccentric / Hang Cleans 

135x10, 225x8, 315x5, 315x5, 405x5, 475x5, 4755x5 wasn't feeling super powerful/ 135x5, 135x3, 185x3, 235x4, 245x4, 255x4 these were ok though

Reverse SSB Front Squat 3RM (3 Sec eccentric) 

135x5, 135x5, 185x3, 185x3, 225x3, 255x2 *begin tempo 285x3, 305x3, 325x2 the legs had it in them but my upper/mid back did not. Still, not bad. 

Hex Bar Deads (2,3,5,10 rep scheme) 3 sec eccentric, (15" rest between set blocks, 90" rest between actual sets) 

2 sets @ 385, 315 still hard but so much better than the last week

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1/3/2022

Warm Up 

Power Snatch from floor (no catch) 

75x5, 95x5, 115x5, 135x5, 145x5, 155x5 

BB Seal Rows 3RM (3 sec eccentric) 

135x5, 135x5, 185x5, 205x3 *begin tempo 235x3, 245x3, 255x3 just repeated my last weeks numbers. Didn't feel as good

Bench Press (2,3,5,10 rep scheme) 3 sec eccentric 

135x8, 135x5, 185x5, begin rep scheme/tempo 225 (got 7, re-racked, count to 10, got the final 3) 185 im ok with this. 

Standing High DB Row 3 sec eccentric / Alternating DB OHP 3 sec eccentric / Standing Crunches against heavy band

3x12 @ 80s / 3x10each @ 45s / 3x30 
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1/4/2022

Warm Up 

Hang Snatch / Rack Pull (2 sec eccentric) from knee 

135x3, 135x3, 145x5, 155x5, 165x5 really happy with this / 135x8, 225x5, 315x5, 405x5, 465x5, 515x5 happy here

Hex Bar Deads 3RM (3 sec eccentric) 

165x5, 255x5, 255x3, 345x3, 415x3, 445x3 this was a grinder and I just called it vs pushing higher. Hex bar 3RM deads have been very up and down. Everything else has gotten stronger except this. Makes me think it's CNS related. 

Back Squat 2,3,5,10 rep scheme 15" break between, 90" break between sets (3 second eccentric) 

135x5, 135x5, 225x5, 275x3 *begin tempo/rep scheme 315, 245. I am very pleased with the 315. the final 10 nearly broke me as a man but I persevered. I thought of Andy and his bad bench and I said "I wont let my squat become that for me!!"
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I'm glad my weakness could inspire your strength. That's why I do what I do.
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1/8/2022

Took a few days off and now it's time to start a new block! 

Warm Up 

Power Cleans 

1355, 135x3, 185x3, 185x2, 225x3, 235x3, 245x3 not awful 

Bench Press (2 sec eccentric) 

135x8, 135x5, 185x4, 185x3, 225x6, 245x6, 255x6, 265x4 (racked, count to 15) x2 my bench is not great right now

Neutral Grip Chin Ups (2 sec eccentric) 

7, 6, 5 

Single Arm Landmine Row / Rear Delt Fly / Banded Pull A Parts (all with a 2 sec eccentric) 

3x8each @ 90, 100, 105 / 3x8 @ 15s / 3x15 @ medium band 

Core Medley 
Standing OH Russian Twist 3x10each side @ 45#
1/2 Kneeling OH Paloff Press 3x10each side 
Supermans 3x20
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1/9/2022

Warm Up 

Rack Pull (from below knee, 2" lower than last block) 2 sec eccentric 

135x8, 225x5, 315x5, 315x5, *start tempo 405x5, 435x5, 455x5 not bad 

Back Squat (2 sec eccentric) 

135x5, 135x5, 225x4, 225x3, *start tempo 255x6, 275x6, 295x6, 325x6 not as awful as I thought but not as easy either

RDLs (no tempo, just reps) 

135x5, 185x5, 225x3, 255x6, 275x6, 295x6, 305x6 

TRX Hamstring Curls (2 sec eccentric) / 1/2 Kneeling Plate hammer winds with band around front knee

3x12 / 3x10 each side 

Core
1/2 Kneeling Stability Raise 3x10 each
Planks 3x20 seconds 
1/2 Kneeling Stability chops 3x10 each
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1/11/2022

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 205x2, 235x2, 245x1, 255x3, 235x3, 235x3 honestly, best feeling cleans all off season

Incline Bench (2 sec eccentric) 

135x5, 135x5, 165x3, *begin tempo 185x6, 195x6, 205x6, 215x6 I think I picked these weights perfectly

Hex Bar Dead Lift (low Handles) 2 Sec eccentric 

165x8, 165x5, 255x5, 255x3, 255x3, 345x3 *begin tempo 375x6, 405x6, 425x6 heavy but moved pretty decently 

TRX Pull Ups (2 sec eccentric) 

5, 5, 5 so hard!!

Banded Med ball chest pass replacement 3x10 
Banded Shot put med ball throw replacement 3x10each arm
Banded Med ball throw down replacement 3x10
Jeff Kaste



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1/13/2022

Warm Up 

DB Snatch (no true catch, but fully overhead)

30x8each, 30x8each, 50x5each, 80x3each, 90x3each, 100x3each, 80x3each, 80x3each not awful. 

Reverse SSB Front Squat (2 sec eccentric)

135x5, 135x5, 135x4, 185x3, *begin tempo 225x6, 245x6, 265x6, 275x6 didn't feel as awful as I thought it might

Seal Rows (2 sec eccentric) 

135x5, 185x5 *begin tempo 205x6, 215x6, 225x6, 225x6 

Kneeling OP BB Press (2 sec eccentric) 

95x8, 95x5, 95x3, *begin tempo 105x8, 115x8, 125x8 im so weak

Back Extensions 3x25 @ BW
Single Arm DB OHP 3x10each @ 45 #
Internal/External Rotation w/ DB 3x10each @ 10#
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1/15/2022

Warm Up 

Power Cleans 

1355, 135x3, 185x3, 185x2, 225x3, 245x1, 265x3, 235x3, 235x3 the 265 was questionable 

Bench Press (2 sec eccentric) 

135x8, 135x5, 185x4, 185x3, *begin tempo 225x6, 245x6, 255x6, 265x6, 275x3 (racked, count to 15) x3 kind of a bummer, thought I was stronger.

Neutral Grip Chin Ups (2 sec eccentric) 

8,7,5,4

Single Arm Landmine Row / Rear Delt Fly / Banded Pull A Parts (all with a 2 sec eccentric) 

3x8each @ 95, 105, 110 / 3x8 @ 15s / 3x15 @ medium band 

Core Medley 
Standing OH Russian Twist 3x10each side @ 45#
1/2 Kneeling OH Paloff Press 3x10each side 
Supermans 3x20
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1/17/2022

Warm Up 

Rack Pull (from below knee, 2" lower than last block) 2 sec eccentric 

135x8, 225x5, 315x5, 315x5, *start tempo 425x5, 465x5, 485x5 excellent

Back Squat (2 sec eccentric) 

135x5, 135x5, 225x4, 225x3, *start tempo 265x6, 285x6, 305x6, 325x6, 345x6 very pleased with this. 

RDLs (no tempo, just reps) 

135x5, 185x5, 225x3, 275x6, 285x6, 295x6, 305x6, 315x6 

TRX Hamstring Curls (2 sec eccentric) / 1/2 Kneeling Plate hammer winds with band around front knee

3x12 / 3x10 each side 

Then I shoveled and snow blow'd for what felt like an eternity. 

Jeff Kaste



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1/19/2022

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 205x2, 235x2, 245x1, 265x3 questionable at best, 235x3, 235x3 

Incline Bench (2 sec eccentric) 

135x5, 135x5, 165x3, *begin tempo 185x6, 195x6, 205x6, 215x6, 225x6 definitely getting stronger here

Hex Bar Dead Lift (low Handles) 2 Sec eccentric 

165x8, 165x5, 255x5, 255x3, 255x3, 305x3 *begin tempo 375x6, 405x6, 425x6, 445x6 really happy here. Nearly as good as I did for 3RM last block from a high handle. Maybe I do better with low handle?

TRX Pull Ups (2 sec eccentric) 

7, 6, 5, 4

Banded Med ball chest pass replacement 3x10 
Banded Shot put med ball throw replacement 3x10each arm
Banded Med ball throw down replacement 3x10
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: 1/20/22 at 1:16pm
1/20/2022

Warm Up 

DB Snatch (no true catch, but fully overhead)

40x8each, 40x8each, 80x3each, 90x3each, 105x3each, 80x3each, 80x3each feeling sluggish

Reverse SSB Front Squat (2 sec eccentric)

135x5, 135x5, 135x4, 185x3, *begin tempo 225x6, 245x6, 265x6, 275x6, 285x6 felt awful haha. Training back to back days with lower body movements was....unwise. 

Seal Rows (2 sec eccentric) 

135x5, 185x5 *begin tempo 195x6, 205x6, 215x6, 225x6, 235x6 

Kneeling OP BB Press (2 sec eccentric) 

95x8, 95x5, 95x3, *begin tempo 105x8, 115x8, 125x8 still weak

Back Extensions 3x25 @ BW
Single Arm DB OHP 3x10each @ 45 #
Internal/External Rotation w/ DB 3x10each @ 10#
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: 1/24/22 at 3:39pm
1/24/2022

Warm Up 

Power Clean from floor 

135x5, 135x3, 185x3, 185x3, 225x2, 245x2, 255x2, 265x2 felt so sluggish 

Bench Press (1 sec eccentric) 

135x8, 135x5, 185x5, 185x3, 225x3, 255x3, 275x3, 295x3, 305x2 *then did the third rep 20 seconds later. Didn't want to fail the rep. Not unpleased but not thrilled 

Hex Bar Deads (1 sec eccentric) low handles 

165x5, 165x5, 165x5, 255x3, 255x3, 345x3, 395x1, 415x3, 435x3, 455x3 was supposed to do 1 more set but the 455 set I felt that pain in my posterior hip, just got out of position. Stupid. Wanted 475. Hoping I can get it next week. 

Core Medley 
Corner Wipers w/ 45# plate 3x10each
1/2 Paloff Press 3x10each
Back Extensions 3x25 
Toe Touches w/ 25# 3x25
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: 1/26/22 at 2:49pm
1/26/2022

Warm Up 
Added some carpet samples to my sled so I can do backwards sled drags in the garage in a circle to get some blood forced into them kneeeeeees. Did this for about 7-8 minutes @ 90#

Rack Pull (1 sec Eccentric) / Hang Clean Super set 

135x8, 225x5, 225x5, 315x4, 315x4, 415x5, 465x5, 505x5 felt good / 135x5, 135x3, 185x3, 185x3, 225x2, 245x2, 275x2 the 275 felt great, I probably could have caught them. 

Front Squat with reverse SSB (1 sec eccentric)

135x5, 135x5, 185x3, 225x3, 265x3, 285x3, 305x3, 325x3 very happy. 10# off my best triple ever in FS. 

Neutral Grip Pull Ups (2 sec eccentric) 

BWx3, BWx3, BWx2, BWx1, +20#x3, +40#x3, +50#x3, +55#x3 that last one was rough. 

1/2 Kneeling Stability Lift 3x10each
Front Plank 3x60"
1/2 Kneeling Stability Chop 3x10each 
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: 1/28/22 at 1:18pm
1/28/2022

Warm Up -> Sled drags for 8 minutes @ 125#

Hang Snatch

95x5, 95x4, 115x3, 115x3, 135x4, 155x4, 165x4 felt really good 

RDLs (1 sec eccentric) 

135x8, 135x5, 185x5, 225x4, 275x3, 295x3, 315x3, 345x3, 365x3 pleased 

Incline Bench (1 sec eccentric) 

135x6, 135x5, 185x4, 205x3, 225x3, 245x3, 255x3, 265x3 265 was more difficult than I care to admit. 

Core Medley 
Crunches w/25# plate 3x25
Toe Touches w/25# plate 3x25 
Supermans 3x25 
Internal/External Rotation band work 3x10each 
Side Bridge plank Leg lift and hold for 8 seconds 3x3 each leg
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: 1/31/22 at 4:04pm
1/31/22

Warm Up -> Sled backwards for 6 minutes at 140#

Power Clean from floor 

135x5, 135x3, 185x3, 185x3, 225x2, 235x2, 255x2, 275x2 275 would not have been caught. 

Bench Press (1 sec eccentric) 

135x8, 135x5, 185x5, 185x3, 225x3, 255x3, 275x3, 295x3, 305x3 happy. Wanted 315 but I stuck with the plan

Hex Bar Deads (1 sec eccentric) low handles 

165x5, 165x5, 165x5, 255x3, 255x3, 345x3, 395x3, 425x3 and that was it. It felt so much heavier than it has. Not sure what my issue is. Whatever. 

Core Medley 
Corner Wipers w/ 45#, 55, 65 plate 3x10each
1/2 Paloff Press 3x10each
Back Extensions 3x25 
crunches w/ 40#DB 3x25
Jeff Kaste



"I think there's a Squatch in these woods..."
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