Nasgaweb Homepage
Forum Home Forum Home » Nasgaweb Forums » Training Logs
  New Posts New Posts RSS Feed - TRAINING LOG: Jeff Kaste
  FAQ FAQ  Forum Search   Events   Register Register  Login Login


Database

scottishheavyphotographs.com Old Celt Equipment

TRAINING LOG: Jeff Kaste

 Post Reply Post Reply Page  <1 106107108109110>
Author
Message
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/24/20 at 11:34am
3/24/20

Deload training on my lunch break

Warm Up 

5 Neutral Grip Pull Ups + 5 DB Incline Bench @ 60s 

30 minutes, do as many rounds as I can

ended with 21 rounds. Omg, so sweaty. Such a pump

Done! 
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/26/20 at 2:20pm
3/26/20

Warm Up 

Dead lifts @ 295 + 5 split squats @ BW 

10,9,8,7,7,5,4,3,2,1 for deads. Finished in 20 minutes. Wow. 

Taking the next 3 days off. Maybe throwing a little Saturday since it's supposed to be gorgeous out. But otherwise, recovering. 
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/30/20 at 2:25pm
3/28/20

Throws on the last nice day for a while 

Pud warm up 

HWFD 
1-turns x5 bet of 36' not bad 
Fulls x5 best of 41' 

LWFD
1-turn x5 best of 72' much better
Fulls x5 best of 77' started to get discombobulated 

Heavy Hammer x6 best of 101' meh, short and slow. 

Was nice to get outside though. 
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/30/20 at 2:31pm
3/30/20

I'M TRYING A NEW PROGRAM. Spoke with the infinitely wise Rob Young and he convinced me to try out a program, so we'll see how it goes. With a season that is in jeopardy of even happening, now is the time to try things out. It's very tempo based and has set rest periods, so we'll see what happens. I'm not going to include the rest periods in here, I'm too lazy

Warm Up 

Power Cleans (from floor) 

135x3, 135x3, 185x3, 205x3, 225x3, 245x3, 255x3 woof am I bad at these from the floor. 

Bench Press (2 seconds down, no pause, explode up)

135x6, 135x6, 185x6, 225x6, 245x6, 265x6, 275x6 almost failed my final rep, the 2 second tempo murdered me 

Pull Ups 

3 sets to failure w/ 2 seconds down tempo

8, 7, 6 

DB Hammer Rows / DB Back Flys / Banded Pull A parts (all reps done with a 2 second eccentric tempo)

70sx8, 70sx8, 70sx8 / 15sx8, 15sx8, 15sx8 / 3x15 

Core Medley 

OH Russian Twists 3x10 each side @ 25# plate
1 Knee down OH Paloff press 3x10 each side 
Supermans 3x10 

Roasted!!!
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
Andy Crowley View Drop Down
Senior Member
Senior Member


Joined: 6/11/19
Location: Wisconsin
Status: Offline
Points: 359
Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 3/30/20 at 8:36pm
Now that I'm training at home, I have a greater appreciation for how much you're able to get done. I did my deadlifts, then ate two venison burgers and then sluggishly did some jackin' around back stuff while shooting my daughter with a nerd gun. I didn't figure on the distractions of lifting at home. Why didn't you warn me!?
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/31/20 at 9:11am
Hahaha, you gotta super set everything! That's the secret. 

The only time im not super setting is doing my main movement. Otherwise its 2-3 exercises in a row at all times. 

I also multitask like cook dinner while lifting, sometimes work remotely while lifting. It's great. 
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/01/20 at 7:42am
3/31/20

Warm Up 

Rack Pulls from at the Knee with 2 second down tempo, explode up 

135x5, 225x5, 315x5, 365x5, 405x5, 445x5 woke the buns up 

Back Squat (2 second down tempo, explode up 

135x5, 185x5, 225x5, 255x6, 275x6, 295x6, 315x6 not horrible but my weird glute/ham pain hit me on all the 315 reps. 

RDLs, Tempo normal

225x6, 245x6, 265x6, 285x6 (should have gone heavier but the damn glute!) 

TRX Hamstring Curls w/ 2second temp / 1 Knee down DB Rotations 

3x12 / 3x10each side 

1 Knee Down Stability Lift with band / Plank / 1 knee down stability chop with band 

3x10each / 3x20 seconds / 3x10 each side 

Loved it
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/02/20 at 11:54am
4/2/20

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 185x3, 235x3, 255x3, 255x3 pretty easy 

Incline Bench (2 seconds down, explode up)

135x6, 135x6, 155x6, 165x6, 175x6, 185x6 god im bad at incline 

Dead Lift (2 seconds down, explode up)

135x5, 135x5, 225x5, 275x5, 315x6, 365x6, 405x6 woof, maybe went a tad heavy 

TRX Pull Ups (2 seconds down, explode up)

10, 9, 8 these were hard! 

Supposed to do Med Ball chest throws, shot put throws, and slams but I am without medballs. Replaced with bands! 

Banded Chest Pass (band across the rack) / Banded Shot put throw / Banded Ab Crunch (explosive concentric) 

3x10 / 3x10each / 3x10 
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/05/20 at 8:31am
4/4/20

Warm Up 

DB Snatch (high pulls) 

70x3each, 70x3each, 90x3each, 100x3each, 100x3each not bad

Front Squats (2 second down, explode up)

135x6, 135x6, 185x6, 205x6, 225x6, 225x6, 225x6 woof. My front rack is so bad now and with my knee I cant shift my knees forward as well as I used to. Made these so hard. Changed to SSB backwards for last set, this is how I'll be doing these from here on out. 

DB Seal Rows (2 second down, explode up)

90sx6, 90sx6, 90sx6, 90sx6 

DB Seated OHP

30sx8, 40sx8, 50sx8, 60sx8 

Back Extensions @ BW / Single Arm OHP / Internal & External SHoulder Work 

3x25 / 3x10@40 / 3x10each @ 10# 
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/06/20 at 2:36pm
4/6/20

Warm Up 

Power Cleans (from floor) 

135x3, 135x3, 185x3, 205x3, 225x3, 245x3, 265x1 poop! went down to 245 for the other 2. It's a short rest period and it kills me

Bench Press (2 seconds down, no pause, explode up)

135x6, 135x6, 185x6, 235x6, 245x6, 255x6, 265x6, 275x6 much stronger feeling and with an addition set. 

Pull Ups 

4 sets to failure w/ 2 seconds down tempo

9, 7, 5, 5 

DB Hammer Rows / DB Back Flys / Banded Pull A parts (all reps done with a 2 second eccentric tempo)

70sx8, 70sx8, 70sx8 / 15sx8, 15sx8, 15sx8 / 3x15 

Core Medley 

OH Russian Twists 3x10 each side @ 45# plate
1 Knee down OH Paloff press 3x10 each side 
Supermans 3x15 w/ 10# DB
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/08/20 at 8:59am
4/7/20

Warm Up 

Rack Pulls from at the Knee with 2 second down tempo, explode up 

135x5, 225x5, 315x5, 365x5, 405x5, 455x5, 485x5 feelin' good

Back Squat to a 19" box, but just a touch and go (2 second down tempo, explode up)

135x5, 185x5, 225x5, 255x6, 275x6, 295x6, 315x6, 335x6 the box helped my weird hip thing while still hitting depth. Knee felt good.  

RDLs, Tempo normal

235x6, 255x6, 275x6, 295x6, 315x6 

TRX Hamstring Curls w/ 2second temp / 1 Knee down DB Rotations 

3x12 / 3x10each side with 30# DB

1 Knee Down Stability Lift with band / Plank / 1 knee down stability chop with band 

3x10each / 3x20 seconds / 3x10 each side used a slightly heavier band this time, my obliques were en fuego 
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/09/20 at 11:44am
4/9/20

Warm Up

Hang Cleans 

135x3, 135x3, 185x3, 225x3, 245x3, 255x3, 265x3 

Incline Bench (2 seconds down, explode up)

135x6, 135x6, 165x6, 175x6, 185x6, 195x6, 205x6 still bad at these, but felt stronger today. 

Dead Lift (2 seconds down, explode up)

135x5, 135x5, 225x5, 275x5, 315x6, 365x6, 385x6, 415x6 managed to not have my but/hip/ham/whatever hurt until the final 4 reps. But once it starts, it's tough to finish the rep. 

TRX Pull Ups (2 seconds down, explode up)

9, 8, 8, 7 still hard

Banded Chest Pass (band across the rack) / Banded Shot put throw / Banded Ab Crunch (explosive concentric) 

3x10 / 3x10each / 3x10 
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/20 at 6:36am
4/11/20

Warm Up 

DB Snatch (high pulls) 

70x3each, 90x3each, 110x3each, 110x3each, 110x3each

Front Squats (2 second down, explode up) Using backwards SSB and to a bench (for my trick knee)

135x6, 135x6, 185x6, 205x6, 225x6, 245x6, 255x6, 265x6  SSB definitely helped but I am still so weak. 

BB Seal Rows (2 second down, explode up) was supposed to use a BB last week, oops!

135x5, 185x5, 205x6, 215x6, 225x6, 235x6, 245x6

DB Seated OHP

30sx8, 30sx8, 45sx8, 60sx8, 70sx8 that was hard. My customizable DBs are bulky and unwieldy. 

Back Extensions @ BW / Single Arm OHP / Internal & External SHoulder Work 

3x25 / 3x10@40 / 3x10each @ 15# 
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/13/20 at 6:00pm
4/13/20

Warm Up 

Power Cleans (from floor) 

135x3, 135x3, 185x3, 205x3, 225x3, 245x2, 255x2, 265x2 gettin' there. I'm too fast off the floor and then I slow down at knees...GREAT IDEA. Fixed it and it felt much easier/more powerful

Bench Press (1 seconds down, no pause, explode up)

135x5, 135x5, 185x5, 185x3, 225x3, 275x3, 295x3, 305x3 felt really easy. 

Chin Ups (2 seconds down, explode up)

3 sets to failure

10, 7, 6

Hex Bar Seal Rows / DB Back Flys / Banded Pull A parts (all reps done with a 2 second eccentric tempo)

215x8, 215x8 / 15sx10, 15sx10 / 2x15

Core Medley 

Windshield Wipers 2x10each
1 Knee down OH Paloff press 2x10 each side 
Supermans 2x20 
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/15/20 at 7:24am
4/14/20

Warm Up 

Rack Pulls (from just below the knee, 2 second eccentric, explode up) 

135x5, 225x5, 315x5, 415x5, 465x5, 495x5 it wasn't heavy once I found the position, but getting to that position was difficult)

Squat to 19" box (1 second tempo, explode up)

135x5, 135x5, 225x5, 275x3, 315x3, 345x3, 355x3, 365x3 this went better than expected. 

RDLs (1 second tempo, explode up)

275x6, 305x6, 325x6 

TRX Hamstring Curls w/ 2 second temp / 1 Knee down DB Rotations 

2x12 / 2x10each side with 30# DB

1 Knee Down Stability Lift with band / Plank / 1 knee down stability chop with band / TKEs

2x10each / 2x20 seconds / 2x10 each side / 2x15each leg
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/16/20 at 1:25pm
4/16/20

Warm Up

Hang Cleans 

135x4, 135x4, 185x4, 215x4, 235x4, 255x4 really easy 

Incline Bench (1 seconds down, explode up)

135x5, 135x5, 165x5, 195x3, 215x3, 225x3, 235x3 ok.  

Dead Lift (1 seconds down, explode up)

225x5, 225x5, 315x3, 385x3, 405x3, 425x3, 445x0 shit show. Wouldn't event budge. 405x3 figured some stuff out. 1. Im weak. 2. Im WAY too far forward when I pull and my hamstrings are not eve engaged. Will be dropping the weight and working on dragging up the shins better. 3. I'm VERY weak. 

Wide Grip Pull Ups (2 seconds down, explode up)

8, 6, 6

Kneeling Banded Chest Pass (band across the rack) / Kneeling Banded Shot put throw / Banded Ab Crunch (explosive concentric) / Band around knees Hip Thrusters 

2x8 / 2x8each / 2x10 / 2x15
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/18/20 at 1:32pm
4/18/20

Warm Up 

Snatch High Pulls from Floor

135x4, 135x4, 155x4, 185x4, 195x4 

Front Squats w/ Backwards SSB (1 second down, explode up) to a 19" box

135x5, 135x5, 185x5, 225x3, 255x3, 275x3, 285x3, 295x3

Z-Press (2 seconds down, explode up)

barx6, 65x6, 85x6, 95x6, 115x6

Seal Rows (2 seconds down, explode up)

135x5, 185x5, 225x3, 245x3, 255x3, 265x3

Supermans / Banded Lateral Raise / Banded Internal & External Rotations / Leg Lifts 

2x25 / 2x10 each / 2x10 each arm, each direction / 2x20 
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/20/20 at 1:32pm
4/20/20

Warm Up 

Power Cleans from floor

135x3, 135x3, 185x3, 205x3, 235x3, 255x2, 265x2, 275x0 ARGH! it was mental. I just flubbed my pulls, nothing more to it. 

Bench Press (1 second down, explode up)

135x8, 135x5, 185x3, 225x3, 255x3, 275x3, 295x3, 305x3, 315x3 way easier than I thought. Very happy. 

Chin Ups (2 seconds down, explode up)

8, 6, 6, 5 so hard! 

Hex Bar Seal Row / Prone DB Back Flys / Banded Pull A Parts (all 2 seconds down, explode up)

155x8, 215x8, 225x8 / 15sx8, 30sx8, 30sx8 / 2x15 

Core Medley 

Windshield Wipers 2x10each
1 Knee down OH Paloff press 2x10 each side 
Supermans 2x20 
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
Andy Crowley View Drop Down
Senior Member
Senior Member


Joined: 6/11/19
Location: Wisconsin
Status: Offline
Points: 359
Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/20/20 at 8:46pm
Today I ate a BLT while I lifted. I love having a home gym. Also, you're looking pretty strong there strong guy.
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/21/20 at 7:22am
Hey thanks. Minus the power cleans. Im so weak from the floor. Good thing I have nothing but time on my hands....

Also, a BLT while training almost sounds like cheating. Im going to do one now!
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
Andy Crowley View Drop Down
Senior Member
Senior Member


Joined: 6/11/19
Location: Wisconsin
Status: Offline
Points: 359
Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/21/20 at 1:43pm
Cleans from the floor are the worst. I'm terrible at them as well. I honestly don't see the benefit of doing them from the floor for what I'm trying to accomplish (get better at throwing/get all them chickies). It just seems like an extra step to screw up before I get to hit the explosive portion of the lift. That being said, I also think that may be my justification for being a pussy and always reverting back to hangs. Because of this, I at least do a few sets from the floor before saying screw it.
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/22/20 at 8:04am
Completely agree that from the hang is the better option. But the program I'm doing requests both, and since we have all the time in the world right now, I guess I'll just keep practicing. But let the record show I hate from the floor cleans! 

4/21/20

Warm Up 

Rack Pulls (from below the knee about 20", 2 second eccentric, explode up) 

135x5, 225x5, 315x5, 385x5, 435x5, 485x5, 505x5 woof, heavy but moved well

Squat to 19" box (1 second tempo, explode up)

135x5, 135x5, 225x5, 225x3, 285x3, 325x3, 355x3, 365x3, 375x3, 385x2 FARTS. Didn't fail the 3rd rep, just didn't do it. Got that shooting pain in the glute on the 2nd rep of the last set so instead of "being a hero" I racked it. Next time. Heaviest squats in a long time box or no box

RDLs (1 second tempo, explode up)

225x4, 275x4, 305x6, 315x6, 325x6, 335x6 

TRX Hamstring Curls w/ 2 second temp / 1 Knee down DB Rotations 

2x12 / 2x10each side with 30# DB

1 Knee Down Stability Lift with band / Plank / 1 knee down stability chop with band / TKEs

2x10each / 2x20 seconds / 2x10 each side / 2x15each leg
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/23/20 at 11:58am
Warm Up

Hang Cleans 

135x4, 135x4, 205x4, 225x4, 245x4, 255x4, 265x4 not easy

Incline Bench (1 seconds down, explode up)

135x5, 135x5, 185x3, 205x3, 225x3, 235x3, 245x3 gettin' there 

Dead Lift (1 seconds down, explode up)

135x5, 225x5, 225x3, 315x3, 315x3, 345x3, 365x3, 385x3, 405x3 really worked on sitting back and pushing the ground away. I watched some video and it's still bad. Next cycle of training I will be putting in the technique work here because it has all come undone for me. 

Wide Grip Pull Ups (2 seconds down, explode up)

7, 5, 5, 5

Kneeling Banded Chest Pass (band across the rack) / Kneeling Banded Shot put throw / Banded Ab Crunch (explosive concentric) / Band around knees Hip Thrusters 

2x8 / 2x8each / 2x10 / 2x15


Edited by TheJeff696 - 4/23/20 at 5:29pm
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
Andy Crowley View Drop Down
Senior Member
Senior Member


Joined: 6/11/19
Location: Wisconsin
Status: Offline
Points: 359
Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/23/20 at 4:19pm
I'll trade you my deadlift for your bench. Chicks dig bench
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/25/20 at 7:51pm
4/25/20

Warm Up 

Snatch High Pulls from Hang

135x4, 135x4, 185x4, 205x4, 215x4 

Front Squats w/ Backwards SSB (1 second down, explode up) to a 19" box

135x5, 195x5, 245x3, 285x3, 295x3, 305x3, 315x3

Z-Press (2 seconds down, explode up)

barx6, 65x6, 85x6, 105x6, 125x6

Seal Rows (2 seconds down, explode up)

135x5, 205x5, 225x3, 245x3, 255x3, 265x3, 275x3

Supermans / Banded Lateral Raise / Banded Internal & External Rotations / Leg Lifts 

2x25 / 2x10 each / 2x10 each arm, each direction / 2x20 
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/25/20 at 7:53pm
4/25/20

Also got out to throw today, such a gorgeous day...but we are getting 6" of snow on Monday so...yeah....

16# Ostone 
Fronts x5 best of 40' 
Stands x10 best of 43' 
Didn't do glides, wasn't really feeling it. Felt dicombobulated. 

HWFD
1-turn x5 best of 37' not bad
Fulls x5 best of 40' meh

LWFD x5 best of 77' meh. Was fun to throw. 
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/30/20 at 2:30pm
4/30/20

Took some time off which was very nice and needed. Back on a new block today 

Warm Up 

Power Cleans from Floor

135x3, 135x3, 185x3, 215x2, 235x1, 235x1, 245x1, 255x1 felt like poop. 

Bench Press (3 second eccentric, explode up, 60 second rest only)

135x8, 135x5, 185x5, 215x5, *begin eccentrics 235x5, 245x5, 255x5, 265x4 (waited 30 seconds) x1 couldn't not get it. So hard!

Wide Grip PUll Ups (3 second eccentrics) 

6, 5, 4 woof

Narrow Grip Bent Over BB Rows / Single Arm DB back Flys / Banded Pull a parts (all with a 2 second eccentric) 

3x8 @ 185, 195, 205 / 3x8 @ 30# / 3x15

Accessory Circuit (2 rounds) 

Windshield Wipers x10each side
1/2 Kneeling Banded OH Paloff Press x10 each side 
Back Extensions x20 
Ab Wheel x10 
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/04/20 at 11:38am
5/2/20

Warm Up 

Hang Snatch High Pulls 

135x5, 135x5, 145x4, 155x4, 165x4 really working the full pull to nearly overhead, thus keeping it lighter 

Reverse SSB Front Split Squats (1 second down, explode up) 

95x5each, 115x5each, 135x5each, 145x5each, 155x5each, 165x5each omg is my right leg weak! 

Single Leg RDLs (1 second down, explode up) 

75x5each, 95x5each, 115x5each, 115x5each, 115x5each, 115x5each left leg could have done more easily, but this felt like a max effort for the right. Also was STRUGGLING to hingle properly on my right leg. Definitely figuring out the imbalance in that leg. I know what I must do to fix it, and it does require taking some steps backward. No better season to do it, though!

TRX Hamstring Curls / 1/2 Kneeling Plate Rotations w/ band around knee pulling in, actively push out during exercise 

3x12 (2 second negatives) / 3x10 each direction @ 10# plate.

Banded Stability Lift from a Lunge / Front Bridge with feet on TRX / Banded Stability Chop from lunge

2x10 each side / 2x60 seconds / 2x10 each side
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/04/20 at 11:39am
5/3/20

It was 76 degrees, I had to go throw even though I was sore as all hell 

Hammer Winds warm up 

McKim Drill x8 with 22# hammer 

22# Hammer x5 best of 102' I'll take it!

16# Hammer x7 best of 125' see above
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
TheJeff696 View Drop Down
Postaholic
Postaholic
Avatar

Joined: 8/17/10
Location: Dover, NH
Status: Offline
Points: 4032
Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/04/20 at 11:43am
5/4/20

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 225x2, 245x2, 245x2, 245x2 kept it moving fast, felt easy 

Incline Bench Press (3 seconds down, explode up)

135x5, 135x5, 155x5, 175x5, 195x5, 215x5 these felt much stronger! 

Dead Lift (3 seconds down, explode up) 

135x5, 225x5, 225x5, 315x5, 335x5, 335x5, 355x5 Kept the weights down to work on my hip abduction. It was hard, but I widened my stance and hand placement a bit and that helped a lot with lat engagement and hip abduction. Still work to be done 

Wide Grip Seated Banded Rows (2 second eccentric) 

4x10 (1st set warm Up) 

Was supposed to do med ball tosses, but I dont have one. So I used my SHEAF! 

Sheaf chest passes x5
Sheaf Right side toss x5
Sheaf left side toss x5
Sheaf Overhead toss x5
x2 Rounds total
Jeff Kaste



"I think there's a Squatch in these woods..."
Back to Top
 Post Reply Post Reply Page  <1 106107108109110>
  Share Topic   

Forum Jump Forum Permissions View Drop Down

Forum Software by Web Wiz Forums® version 10.11
Copyright ©2001-2012 Web Wiz Ltd.

This page was generated in 0.156 seconds.