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TRAINING LOG: Jeff Kaste |
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TheJeff696 
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 Posted: 12/22/16 at 12:54pm |
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12/22/16
Last training session before leaving for Scotland. Decided to destroy myself Warm Up Hex Bar Deads (70# bar) 160x5, 160x5, 360x3, 360x3, 450x3, 450x1, *add belt 500x1, 550x1, 600x1 PR never hit 600 in any free weight lift before so I'm pretty stoked about this. All done no straps Dead Lift goal was as many reps @ 315 as possible in 30 minutes. I achieved 102 reps. At the 20 rep mark I added straps because my paws were gripping too hard. At 70 reps I added my belt because life started becoming bleaker by the rep. At 102 reps I sat down and contemplated never getting up again. Hopefully this trashes me for a few days and then I have have a nice couple weeks to be on a vacation. Coming back in 2017 ready to crush it.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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AndrewK51
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Posted: 12/22/16 at 9:13pm |
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102 reps?!?! How did you even count that high?? I'm impressed. I can only imagine after that, the flight may be a little uncomfortable.
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TheJeff696
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Posted: 12/22/16 at 9:22pm |
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Haha thanks man! My rep scheme went 12, 8, 10, 10, 10, 10, 10, 10, 10, 12
Honestly the breathing was the hardest part, until my last 3 sets then everything was hard.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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BrainSmasher
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Posted: 12/24/16 at 2:49am |
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Haha eeeewwwww hardness
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Luke Crowley
Everything. All the time. |
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TheJeff696
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Posted: 1/05/17 at 1:53pm |
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Back from Scotland! It was a great trip and I did absolutely nothing athletic haha. Got back yesterday around 9pm and decided it was a good idea to do some training today. The goal was to just move and some reps and some sets and not worry about much else.
1/5/2017 Warm Up Sled Drags 90# by 8 minutes or so Hang Clean to OHP (some push, some strict) worked up to 185 for a few sets of 3. Managed to strict press a few which was nice. I guess. Squat worked up to 275x5 which was slow feeling. Did a bunch at 225 just doing some rep work but nothing wild. Hex Bar Deads + Farmers 4 sets of 6 up to 345. Each set ended with me walking around 30 yards with it afterwards Glute Bridge 3x20 at 185 Reverse Hypers 2xa bunch And that was it. More unstructured training tomorrow for upper body and maybe some sled work saturday then back to the routine next week.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 1/08/17 at 11:04am |
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1/7/2016
Warm Up Log Press Worked up to sets of 3 @ 160#. Log is hard for me for some reason. Fun to play with though. Hex bar OHP strict 3x5 At 120# Rows 3x15 Close Grip Bench 135x10, 185x10, 225x10, 225x10 Lat Pull Downs 3x12 DB OHP + Curls 3x8 @ 45# Then a lot of body tempering. Back to usual training on Monday!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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JustinBlatnik
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Posted: 1/09/17 at 11:55am |
Part 1 - HOORAY!!!  Big milestone man. Congrats on that lift.Part 2 - whatever drugs you are on, I want some. It must be the good stuff for thinking that Pain, torture and agony up lol! WOW that's nuts. Might (verrrry slight "might") have to give that a go sometime. |
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TheJeff696
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Posted: 1/09/17 at 1:14pm |
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Haha Justin it was a short sighted decision! The next 3 days were hell, I was sore and discombobulated and the plane ride to Scotland was murder.
But, in the moment, I was like "this is awesome, Im the man, blah blah blah". Nope. 1/9/2017 Warm Up (Banded Pull Through, banded hip activation walks, TKEs) Squat 135x5, 135x5, 225x5, 275x5, *Add 80# chains 275x5, 275x5, 275x5, 275x5 wanted 5 sets but an old hamstring/glute connection area pain appeared and made these very painful. I am 99.9% positive it's old scar tissue that gets aggravated from time to time and today it was en fuego. Hopefully next squat sesh it'll be better. Hex Bar Deads / KB Goblet Squat 250x10, 300x10, 300x10, 300x10/70#x10, 70#x10, 70#x10, 70#x10 BB Glute Bridge / Ab Wheel 275x15, 275x15, 275x15 / 3x10 ab wheel sucks. Reverse Hypers 2x15 Yoke Walk 50yds x275, 50yds x365, 50ydsx455, 50ydsx455 Gym got a yoke and I wanted to try! These are hard. Make you appreciate even more what Strongmen competitors are able to achieve. I don't think yoke has much if any carry over to highland games, but it's fun to do different shit from time to time.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Silverback
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Posted: 1/10/17 at 8:47am |
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Little lawn mower wheel will hurt you
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Mule
Sportkilt AST Sport Supplements |
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TheJeff696
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Posted: 1/10/17 at 9:05am |
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Yeah Myles, I am thinking using a BB with plates will be a better solution!
Or to not be weak lol
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 1/12/17 at 3:51pm |
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1/10/2017
Warm Up Strict OHP 65x8, 95x8, 135x5, 160x5, 160x5, 160x5, 160x5, 160x5 T-Bar rows 5x10 up to 180# Close Grip Bench 135x8, 185x5, 225x5, 275x5, 275x5, 275x5, *regular grip 225x12 the weakness is real. Rhomboid rows / Hex Bar OHP 3x20 @ 90# per arm / 115# 4x8 (as strict as I could, but there was some english) Curls / Skull Crushers / Core 3x15 / 3x15 / 3x25 1/12/2017 Warm Up Squat 135x8, 225x9, 225x8, 225x8 just getting the hips worked in Dead Lift 135x5, 225x5, 315x5, 315x5, 405x5, 405x5, 405x5, 405x5, 405x5 started to feel faster each set. BB Glute Bridge / DB Goblet Squat 3x15 @ 315 / 2x10 @ 80# started to hurt my psoas/back Reverse Hypers / Single Leg RDLs 3x12 / 3x8 each leg @ 44# |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 1/16/17 at 4:11pm |
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My comp died at home and typing on my ipad is hard on my brain so updates will have to happen at work for training. Le Sigh
1/14/17 Warm Up Power Cleans *From blocks right below the knee 135x5, 135x5, 185x5, 185x5, 225x3, 225x3 *switch to hang 225x3, 225x3, 275x3 (dropped each one so not super consecutive) Cleans will be making more appearances in my training since my back is feeling better. Z Press 75x8, 95x8, 115x8, 135x5, 135x5, 135x5 Fat Bell Rows 97sx10each, 113sx10each, 126sx10each, 150sx10each Bench 135x8, 185x8, 225x8, 275x8, 275x4 bench is weak but coming back. DB Curls + Rear Delt Flys 3x20 @ 35s / 3x15 @ 30s Some Dead bugs, 150 reps. 1/15/17 It wasn't too cold/wet/frozen out so I took some throws HWFD x10 best of 40'. I am stiff. Almost no leg bend haha. Heavy Hammer x0 did some winds and McKim drills then took one 1 wind and it broke. Didn't bring tools to replace the PVC. Oh well. OStone stands x12 best of 42' Again, stiff, slow, bad. Nice to be outside tho! 1/16/17 Warm Up Squat 135x5, 135x5, 225x5, 225x5, 275x5, *add 80# chains 275x4 this felt so terrible. It was slow and heavy. Choked down my pride and went down to 225 bar weight + the chains 225x5, 225x5, 225x5, 225x5 Front Squat (5 second eccentric) 185x3, 185x3, 185x3 Leg Press 3 plates x15, 4 plates x15, 5 plates x15, 6 plates x15 Starting to add these in to really hammer volume on my quads. We'll see if it works. BB Glute Bridge 225x25, 225x25, 225x25 Backwards Sleg Drags 3 plates x 50yds x 3 rounds Reverse Hypers / Side Planks 2x20 / 2 x 40 seconds each side TONS Of internal hip rotation work and smashing/tempering. After talking with Damien Fischer who graciously looked at my squat, he believes I am weak in my quads/knee extension and has been why my squat has been horrible forever. Going to really check myself weight wise for the next 6-8 weeks and focus hard on building my quads up properly and not using my tight hip flexors too much.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 1/18/17 at 7:59am |
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1/17/2017
Warm Up Push Press 95x5(strict), 115x5(strict), 135x3(strict)+3 (PP), 165x3(strict)+3(PP), 185x1(strict)+3 (PP), 205(PP)x3, 225x5(pp), 225x5(pp), 225x5(pp) happy with this Cable Rows / Face Pulls 3x15 / 3x12 Bench 135x8, 185x8, 225x8, 245x8, 255x8 *add slingshot 275x7, 275x7, 275x7 *remove SS 225x8 glad to be adding bench back! It no longer hurts my back which is why I stopped. Fatbell Seated Press / DB Rear Delt Flys / BB Preacher Curls SUPA set 44sx14, 44sx13, 44sx14 (squeezed out one more) / 30sx20, 30sx20, 30sx20 / 75x6, 85x6, 95x6, 75x10 DB Seated curls (slow! to finish it all off) 20x30s, 20x25s, 20x20s 30 second rest between sets. I saw a vein!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 1/19/17 at 12:14pm |
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1/19/2017
Warm Up Front Squat 135x3, 135x3, 185x3, 185x3, 225x3 just getting the legs goin, working on as perfect of form as possible. Dead Lift 135x5, 225x5, 225x3, 315x3, 315x3, 385x1, *add 80# chains 385x2, 385x2, 405x2, 405x2 *add belt 425x2, 425x2, 455x2, 455x2 *take off chains 405x12 this was good. Wanted to go heavyish but didn't wanna use straight bar weight. 535 at the top on the last few felt solid. 405x12 was good too except my traps and lats gaveup before my lower half. I think I could have gone for 15 if I wasn't so droopy in the shoulders! BB Glute Bridge (from floor) 225x10, 315x10, 365x10, 405x10, 315x15, 225x20 KB Swings / Planks 55# KB x 3 rounds of 20 swings / 3 rounds of 45 second holds Internal hip rotation work and t-spine extension work. Solid day.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 1/23/17 at 1:01pm |
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1/21/17
Warm Up Power Cleans 135x5, *one from floor one from hang 135, 135, 185, 185, 225, 225, 255, 275 then just hangs 275x2, 275x2 Strict Press 95x5, 95x5, 135x3, 135x3, 165x3, 170x2, 185x2, 185x2, 185x2, 185x2 Chin Ups 5,5,5,5,5 easier than expected... Bench Press (speed) *Add doubled red bands barx5, 135x3, 135x3, 155x3, 155x3, 165x3, 165x3, 185x3, 185x3 not bad Rear Delt Flys 3x20 @ 30s Behind the Neck Seated OHP + Preacher curls 70x12, 70x12, 70x12 / 45x20, 65x20, 65x15 1/23/17 Warm Up Squat 135x8, 135x8, 185x8, 185x8, 225x8, 225x8, 225x8 *decided to take 2 steps back and really work on proper form and strengthening my knee extenders. These were very hard to do the way you're supposed to and not my shit form. I had a quad pump for the first time in my life from just regular squats. Hatfield SSB Squats 295x5, 295x5, 295x5 Speed Deads 2" deficit *all with doubled red bands 185x2, 185x2, 185x2, 185x2, 185x2 Leg Press 370x15, 460x15, 550x15, 640x15 BB Glute Bridge / Banded Hip abduction 315x15, 315x15, 315x15 / 3x12 Backwards sleg drags @ 135# / Reverse Hypers 3 sets of 50 yds / 3x15 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 1/26/17 at 12:03pm |
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Time has been short this week for training so these 2 training days were about an hour each
1/25/17 Warm Up Push Press 95x5, 95x5, 135x5, 135x3, 185x3, 185x3, 205x3, 205x3, 205x3, 205x3, 205x3 these were fast BB Bent over Rows 185x8, 185x8, 225x8, 225x8, 225x8 Bench Press / Banded Face Pulls / BB Curls 135x8, 185x8, 225x8, 255x8, 275x8 *add sling shot 295x5, 295x5, 295x5 / 3x20 / 80x5, 80x6, 80x7, 80x8, 80x9, 80x10 1/26/17 Warm Up Deficit Dead Lifts 2" Waves 135x5, 225x5, 225x5, 315x5, 365x3, 405x3, 315x5, 365x3, 405x3, 315x5, 365x3, 405x3 these were great. Front Squat form work 135x3, 135x3, 185x3, 185x3, 185x3, 185x3 BB Glute Bridge w/ Bench 225x12, 225x12, 225x12, 225x12 harder for me with the bench vs on the floor. That was it.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 1/30/17 at 1:31pm |
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1/30/17
Warm Up Squat 135x8, 135x8, 185x8, 225x8, 245x8, 245x8, 245x8 Pause Squats (3 second eccentric, 3 second pause) 185x3, 185x3, 185x3, 185x3 Squat work is definitely feeling better. Still feels like I cannot generate a lot of power with my knees out but I assume thats just years of squatting with knees going in then out slowly losing ground in my learned movement patterns. Going to keep increasing weight each week, 8's for 2 more weeks then 5's sticking in the 60-70% range. Hex Bar Deads w/ shrug at top 250x5, 300x5, 340x5, 340x5, 390x5, 390x5, 390x5 Belt Squat 90x12, 160x12, 180x12, 180x12 holy quad pump BB Glute Bridge w/ Band around knees / backward Sled Drag 315x15, 315x15, 315x15 / 135 added x 50yds, 180added x 50yds, 180added x 50yds Ded. |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/02/17 at 12:52pm |
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2/1/17
Warm up Push Press 95x10 (some strict some PP), 95x5, 135x5, 135x3, 185x3, 185x3, 215x3, 235x3, 235x3, 235x3, 235x3, 235x5 pretty pumped, not sure I've ever done more than 3 with anything over 225. Should strength gaining, slowly but surely. Wide Grip Lat Pulls downs (light) 4x12 Bench 135x8, 185x8, 225x8, 255x8, 275x6, 275x5, 275x5, 275x5*add slingshot 295x5, 315x3 tricep felt funky 225x10 BB Curls / Rear Delt Flys 5x5 up to 115 then 25 at 75 for epic pumpage / 5x12 2/2/17 Warm Up SSB Squat 155x8, 155x5, 205x5, 205x5 just getting the hips and legs warmy Dead Lift 135x5, 225x5, 225x5, 315x3, 315x3, 315x3, 405x2, 455x2, 465x2, 475x2, 485x2, 500x2, 500x5 (Rep PR), 405x10 annd dead. Really happy with how these felt. Belted up at 455, felt smooth, no grinders really either. Cable Rows / BB Glute bridge w/ band around knees 3x15 / 3x15 @ 275 Work on internal hip rotation
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/06/17 at 1:32pm |
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2/4/17
Warm Up Hang Snatch High Pulls 95x5, 135x5, 135x5, 185x5, 185x5, 225x5, 225x5, 225x5 really bad at these. Hang Cleans 245x3, 245x3, 245x3, 245x3 all easy Hammer Strength OHP sets of 5 up to 115 per hand then 70#per handx12x3 rounds Cable Row 5x10 Curls / Skull Crushers lots of sets and reps. Good pump 2/6/17 Warm Up Squat 135x8, 135x8, 185x8, 225x8, 265x8, 265x8, 265x8 not bad, but could be better. Pause Squats 3-5 seconds 225x3, 225x3, 225x3 Hex Bar Dead Jumps 215x8, 215x8, 215x8, 215x8, 215x8 Belt Squat 4 sets of 12, used lightish weight and focused up an upright torso which made it that much harder BB Glute Bridge w/band around knees 3x20 @ 315 Finished with 5 rounds of Prowler Sprint w/ 90# added for 30 yards then backwards drag back to start. Did a full recovery in between sets to focus on explosion vs conditioning.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TomLawrence
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Posted: 2/07/17 at 9:11am |
Does this not kill your knees, man? Tom |
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Aim high. Stay hungry.
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TheJeff696
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Posted: 2/07/17 at 9:24am |
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Haha nope! *KNOCK ON WOOD* my knees are pretty good. I think it's because I don't squat enough weight for them to hurt.
Usually pain is localized to my back, shoulders, elbows. #blessed
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/09/17 at 1:12pm |
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2/8/17
Warm Up Push Press 95x8, 95x5, *add red bands 30# each side at the top 135x5, 135x3, 155x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3 these were good. Really forced me to finish lock out at top with speed. Jump Rope (done after every 2 sets in PP) 50,50,50,50 Wide Grip Pull Downs / Face Pulls 4x15 / 4x10 Bench 135x8, 185x8, *add 120# in chains 185x3, 205x3, 205x3, 205x3, 205x3, 205x3 this was nice. BB Skull Crushers / BB Curls / Pec Dec Rear Delt Flys 75x10, 95x10, 95x10, 95x10 / 75x10, 95x10, 95x10, 95x10 / 4x10 2/9/17 Warm Up Squat 135x8, 135x8, 225x5, 225x5, 225x5 working form, warming up hips Deads from 2" deficit 135x5, 225x5, *add doubled orange bands 50# each at top 225x3, 275x3, 275x3, 315x3, 315x3, 315x3, 365x3, 365x3, 365x3 remove bands 365x1, remove deficit 365x1 noice Hammer Strength Rows 5x10 Vert Pulls (using bench as vert bar) 225x10, 275x10, 275x10, 275x10 Leg Extension 3x20 Hip internal rotation work and other mashings. Shoveling later, ugh
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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DJTennison
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Posted: 2/09/17 at 1:27pm |
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deficit deadlifts with long limbs are just torturous!!! LOL, Hope you're well big guy!
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TheJeff696
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Posted: 2/09/17 at 1:54pm |
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Thanks man, you as well!
Also, yes. Yes they are. I pull for like 15 minutes per rep lol
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/13/17 at 12:26pm |
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2/12/17
Warm Up Squat 135x8, 185x8, 245x8, 285x8, 285x8, 285x8, 315x1, 365x1, 405x1 wanted to see how they felt. They felt good. Hex Bar Deads with POWER shrug at top 300x8, 300x8, 300x8, 300x8, Belt Squats 4x10 at 140 pounds. My quads are so weak it's pathetic. Leg Press / Back Extensions (with glute focus) 4x12 @ 500 / 4x10 Done. 2/13/17 Shoveling for 3 hours. There were calories burned.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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JustinBlatnik
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Posted: 2/13/17 at 4:58pm |
Was hoping for some sort of Luke Crowley Post-workout meal mention here :( |
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TheJeff696
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Posted: 2/13/17 at 5:07pm |
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Haha it was not a fun meal but delicious. 2 rounds of ground beef and sweet potatoes with ketchup.
Meal Planning FTW! ...I may get Ben and Jerrys later OOPS!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/15/17 at 9:09am |
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2/14/17
Warm Up Push Press 95x5 (strict), 95x5(PP), 135x5, 135x3, 185x3, 205x3, 225x2, 245x2, 245x2, 245x2, 245x2. 245x3 tried for a 4th, didn't breath good and missed. These felt strong though which is nice even though it's not a lot of weight. Right around 88-90% of my max which was from 3 years ago. So I'll take it. T-Bar Rows / Face Pull 4x10 up to 150# really squeezing the lats / 4x10 Bench 135x8, 185x5, 225x5, 225x5, 255x5, 275x5, 285x5, 295x5 easy 225x15 gettin back up there. BB Skull Crushers / BB Curls / Rear Delt Flys on Pec Dec 75x10, 95x10, 115x10, 115x10 / 75x10, 95x10, 115x10, 115x10 / 3x15
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
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Posted: 2/16/17 at 12:58pm |
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2/16/17
Shoveled for an hour...bleggh. Warm Up Dead Lift 135x5, 225x5, 225x5, 315x3, 315x3, 405x3, 405x1, 455x2, 475x3, 475x3, 475x3, 475x3, 475x3 these felt alright. Kinda slow off the floor, but alright. Pause Squat 3 seconds 135x5, 185x3, 225x3, 225x3, 225x3 *remove pause, 275x2, 315x2 because why not BB Glute Bridge / Medium Width Pull Downs 3x15 @ 315 w/ red band around knees / 3x15 Internal rotation and smashing.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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dWood
Postaholic
Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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Posted: 2/16/17 at 2:02pm |
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as one of the last pros to post a training log on here ..thanks..when do you step up your game and get a vlog like Mckim,Vincent,Tyler??? figured wide angle lens could fit your dome..lol I kid
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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TheJeff696 wrote: