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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: 11/29/18 at 12:36pm
11/28/18 

Warm Up 

SSB Box Squats 18" against blue bands 

135x3, 135x3, 185x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3 only 30 secodns rest between sets 

Dead Lift against blue bands 

135x5, 135x3, 225x3, 225x3, 315x3, 325x4*accidental set, miscounted plates lol 345x4, 375x4, 375x4, 405x4 not bad. 

Deficit RDLs / Curls 

295x6, 295x6, 295x6, 295x6 / 7 sets of 20 @ 55# 

Russian Plate Twists @ 45# / Banded Hamstring Curls 

3x50 / 3x20 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/03/18 at 1:15pm
11/30/18 

Warm Up 

Front Squats 

135x3, 135x3, 185x3, 205x3, 235x3, 275x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3, 295x3 pretty happy with this volume although my left wrist took a beating. My front rack is garbage. 

SSB Pause Squats roughly 2-3 second pause

275x3, 295x3, 315x3 *remove pause 225x15 whew dead 

TKEs / Planks 

2x25 / 2x1 minute 
Jeff Kaste



"I think there's a Squatch in these woods..."
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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: 12/03/18 at 1:18pm
12/3/18 

Warm Up 

Moar squats...Only 2 more weeks of 3 squats a week. Thank god. 

Front Squats 

135x3, 153, 185x3, 185x3, 215x3, 255x3, 285x3, 315x3, 315x2 *then re-racked as the bar nearly fell off. Took 30 seconds then finished with 315x1. 

SSB Squats 

295x8, 315x8, 335x5 then my everything died. Managed to do 225x16 after 

Bulgarian Split Squats / Ab Wheel / DB Curls (curlvember will never die!) 

4x5 @ 40s each leg / 4x10 / 4x12 @ 30s each 
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: 12/06/18 at 10:49am
12/5/18 

Warm Up 

Bench Press 

135x5, 135x5, 185x5, 185x5 225x5, 255x5, 285x5, 285x5, 285x5, 285x5, 285x5 very pleased. 

BB Pendlay Rows / Skull Crushers 

225x5, 265x5, 265x5, 265x5, 265x5, 265x5, 265x5 / 4x12 @ 90# 

Banded Lat Pull Downs / Sling Shot Push Ups / Leg Raises 

3x20 / 3x 25, 20, 20 / 3x15 

BB Curls

4x8 @ 90# 
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: 12/06/18 at 10:53am
12/6/18 

Warm Up 

SSB Box Squats 18" against bands (red and blue bands) 

135x3, 135x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3 done with 30-40 seconds break between each 

Dead Lift against blue bands 

135x5, 225x5, 225x3, 315x3, 315x3, 365x3, 395x3, 395x3, 425x3 really pleased. 425 felt easier than 405 last week. Will add more volume soon, just working on dead lifting a stiff bar more betterer 

Deficit RDLs standing on 25's  / Suitcase Deads 

315x6, 315x6, 315x6, 315x6 / 165x5each side, 165x5each side, 165x5each side, 165x5each side (wanted to up the weight but I was using all of my weights for this lol)
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: 12/10/18 at 2:39pm
12/8/18 

Warm Up 

Front Squats 

135x3, 135x3, 135x3 185x3, 185x3, 215x3, 255x3, 285x3, 315x2, 315x1 (blegh! Was supposed tobe sets of 3 but no dice. Dropped down for punishment reps) 275x5, 275x5, 275x5 

Shoulder Circuit 

Z Press / Upright Rows / TKEs(to break it up) / DB Side Raises / DB Seated OHP 

75x8, 85x8, 95x8, 95x8 / 75x8, 85x8, 95x8, 95x8  / 4x25 each leg / 4x12 @ 15s / 30sx15, 30sx12, 40sx10, 40sx10 
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: 12/10/18 at 2:44pm
12/10/18 

Warm Up 

SSB Squats 

135x8, 135x5, 225x5, 225x5, 275x5, 315x5, 335x5, 355x1*I was getting out of position so used hands for last 4 reps Hatfield Style 355x4. More Hatfields 375x5, 375x5 upset here, I was hoping to hit all 355s without resorting to Hatfields. Blegh. This SSB I have is much harder than the EFTS one, or I am weaker. Either or. 

SSB Box Squats 20" box 

275x8, 295x8, 315x8 

AB Wheel / Static Suitcase Holds 

3x10 / 3x20 seconds @ 115# each side
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: 12/13/18 at 11:21am
12/12/18

Warm Up 

Bench Press 

135x5, 135x5, 185x5, 185x5, 225x5, 265x5, 295x5, 295x5, 295x5, 295x5, 295x5 (all of these sets were done as clusters because I couldnt get all in one. It went 3-2, 4-1, 4-1, 3-2, 4-1) Added slingshot 295x5, 295x5, 295x5 roasted 

Pendlay Rows / Skull Crushers 

225x5, 245x5, 275x5, 275x5, 275x5, 275x5, 275x5, 275x5 / 90#x12, 100x12, 105x10, 105x10 

Seal Rows with 5 second hold each rep / Push Up s

4x8 @ 45s / 15, 12, 12, 10 triceps caved 
Jeff Kaste



"I think there's a Squatch in these woods..."
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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: 12/13/18 at 11:25am
12/13/18

Warm Up 

Dead Lift against blue bands 

135x3, 135x3, 135x3, 135x3, 225x3, 225x3, 315x3, 365x3, 385x3, 415x3, 415x3, 445x1, 365x5 445 felt so heavy. Took video and my mid-back caved. I was also moving the weight not fast. SOO I have some work to do. 

RDLs / Curls 

315x6, 315x6, 315x6, 315x6 / 70x15, 70x15, 90x12, 90x12 

Suitcase Deads / Moar Curls / Planks 

135x5 each side, 165x5 each side, 185x5 each side, 185x5 on left side then something tweaked in my right side so I shut it down. Doesn't feel serious, just annoying / 100x10, 100x10, 100x10, 100x10 / 3 sets of 30 seconds 
Jeff Kaste



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