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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: 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



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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



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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 
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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# 
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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)
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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 
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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
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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 
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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 
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12/16/18 

Warm Up 

Front Squat 

135x3, 135x3, 135x3, 185x3, 185x3, 225x3, 245x1, 265x1, 285x1, 305x1, 325x0 sigh. Just didnt have it today and became enraged/depressed. Punishment sets ensued. 

Squat 

225x5, 275x3, 315x3, 345x3, 365x1, 315x8, 275x12, 225x20 nearly puked but I deserved it for being a weak piece of shit. 

High Box Squats 23ish" 

225x8, 275x8, 315x8 

Ab Wheel 

4x10

Changing things up after this and re-evaluating my life. Lol jk I'm not that dramatic...or are I...
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12/17/18 

Warm Up 

Bench Press

135x5, 135x5, 185x5, 185x5, 235x5, 265x5, (used clusters for working sets, only 20 second rest pause) 295x3+2, 295x3+2, 295x3+2, 295x3+2, 295x3+2 add Sling Shot 295x4, 295x6, 295x6 

Pendlay Rows / Skull Crushers 

225x5, 275x5, 275x5, 275x5, 275x5, 275x5 / 4x10 @ 85, 110, 110, 110 

Seated Band Resistance Rows / Banded Tricep Push Downs / DB Seated Curls 

3x10 w/ 4 second pause on each rep / 3x35 / 3x15 @ 30s 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/20/18 at 11:59am
12/20/18 

Warm Up 

Hang Cleans 

135x3, 135x3, 135x3, 185x3, 185x3, 225x5, 235x5, 245x5, 255x5 still got some pop

Dead Lift against medium bands 

225x3, 225x3, 225x3, 315x3, 315x3, 365x2, 385x2, 405x2, 425x2, 455x2 really happy here. Didnt feel like max effort, and did more than last week in weight and reps. *removed bands 365x5, 365x6, 365x8 

RDLs / Banded Leg Swings / Leg Lifts with 3 second negative 

315x5, 335x5, 335x5, 335x5 / 4x12 each leg / 4x12 

Banded Hammy Curls 

1 set of 50 

Dead
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12/22/18 

Warm Up 

Bench Press / Single Arm DB Rows 

135x8, 135x10, 185x10, 185x10, 225x10, 225x10, 225x10, 225x10, 225x10 nice to get some reps done / 70#x10 each arm, 70#x10 each arm, 70#x10 each arm, 70#x10 each arm, 70#x10 each arm

Banded Wide Grip Pull Downs / DB Skull Crushers / Leg Lifts with 3 second decent 

4x20 / 4x15 @ 30s / 4x12

Banded Tricep Push Downs / BB Curls 

3xfailure / 6x15 @ 70#
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12/23/18 

Warm Up 

Back Squat 

135x5, 135x5, 225x5, 225x5, 275x5, 315x5, 315x5, 315x5, 315x5, 315x5 easy! 

Pause Squats 2 Mississippi holds 

275x5, 275x5, 275x5, 275x5 

Moar Squats for reps 

225x12, 225x12, 225x12 wow. 

Ab Wheel 

4x10 
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12/25/18 

Benchmas 

Warm Up 

Bench Press

135x5, 135x5, 185x5, 185x5, 225x5, 255x2, 275x2, 295x2, 315x2 harder than I expected, but 2 was the goal. *add slingshot 315x5, 315x6, 315x5 *remove Slingshot 225x12 

Pendlay Rows / Skull Crushers 

135x8, 225x5, 275x5, 275x5, 275x5, 275x5 / 85x12, 85x12, 85x12, 85x12 

DB Curls / Heavy Banded Pull Downs 

3x15 @ 30s / 3x12 
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12/27/18

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 225x3, 225x3, 255x3, 255x3, 255x3, 255x3 felt pretty good 

Dead Lift, no bands! 

225x3, 225x3, 315x3, 315x3, 365x3, 405x3, 435x1, 465x1, 495x1, 365x8, 365x8, 365x8 pretty pumped. 495 is all the weights I have and the most I've done on a stiff bar in 4 years or so. 

Banded SSB Box Squats 16" box/ RDLs / Leg Lifts 

3x5 @135+Blue bands doing a 5 second decent / 3x8 @ 275 / 3x10 with 3 second decent 

Absolutely toast. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/02/19 at 9:59am
12/29/18 

Warm Up 

Speed Bench against Doubled mini bands / DB Rows (reps are each arm) 

135x3, 135x3, 135x3, 155x3, 155x3, 155x3, 155x3, 175x3, 175x3, 175x3, 175x3 moved pretty well. / 70x10, 80x10, 90x10, 100x10, 100x10, 100x10. 100x10 

 Banded Pull Downs / Banded Triceps work 

4x15 / 4x25 

Banded Rows / Curls 

4x15 / 3x10 @ 75 

More Curls 

110x8, 110x8, 110x8, 110x8 then lots of back down reps 


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12/31/18 

Warm Up

Squats 

135x5, 135x5, 225x5, 265x5, 295x5, 335x5, 335x5, 335x5, 335x5, 335x5 these started kind of hard and then I settled into it. 

Pause Squats 2 Mississippis 

285x5, 285x5, 285x5, 285x5 

More Squats 

225x12, 225x12, 225x12 

Ab Wheel 

4x10 
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1/2/19

Wasnt going to lift today but I had the time and enough coffee

Warm Up 

Bench Press

135x8, 135x5, 185x5, 185x5, 225x5, 235x7, 265x5, 295x3, 315x1 all easy 285x3, 285x3, 285x3, 285x3, 285x3 

Pendlay Rows / DB Skull Crushers 

225x5, 255x5, 285x5, 285x5, 285x5, 285x5 / 15sx15, 30sx12, 40sx12, 40sx12, 40sx12, 40sx12 

Seated Banded Rows / Banded Triceps Extensions / DB Curls 

4x15 / 4x30 / 4x10 @ 45s 
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1/3/19 

Warm Up 

Hang Cleans 

135x3, 135x3, 135x3, 185x3, 185x3, 225x3, 225x3, 255x2, 265x1, 275x1, 275x1 missed 275 a couple times but was more technique related. Getting back up there. 

Front Squats 

185x3, 185x3, 225x3, 225x3, 255x2, 255x2, 255x2, 255x2, 255x2 stupid easy 

Dead Lift against Blue bands 

225x3, 225x3, 225x3, 315x3, 315x3, 365x3, 405x3, 405x3, 405x3, 405x3, 405x3 working on that tight upper back 

RDLs / Leg Lifts 

335x5, 335x5, 335x5, 335x5 / 4x10 
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1/5/19 

Warm Up 

Speed Bench Against doubled Bands / Single Arm Band Rows 

135x3, 135x3, 135x3, 155x3, 175x3, 175x3, 175x3, 175x3, 185x3, 185x3, 185x3, 185x3 felt very good / 4x15 each arm 

Kneeling Landmine Press (both hands at once) / Landmine Single Arm Row 

3x12 @ 90# / 3x10 each arm @ 90# 

Alternating DB Bench Press w/ no legs / BB Curls 

70sx10, 70sx10, 70sx10, 70sx10 / 75x15, 75x15, 95x12, 95x12, 95x12, 95x12 
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1/6/19 

Death by Squats 

Warm Up 

Squat 

135x5, 135x5, 135x5, 225x5, 275x5, 315x5, 355x5, 355x5, 355x5, 355x5, 355x5 went much better than I anticipated 

Pause Squats *2 Mississippis 

295x3, 295x3, 295x3, 295x3, 295x3, 295x3 

Moar Squats 

225x12, 225x12, 225x12 

Banded TKEs / Ab Wheel 

3x15 each / 3x10 

Barely made it back up stairs 
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1/8/19

Warm Up 

Bench Press

135x5, 135x5, 185x5, 185x5, 225x5, 225x5, 265x5, 285x4, 295x3, 305x2, 285x4, 295x3, 305x2 so so easy. Very pleased. *Add Slingshot 305x6, 305x6, 305x6 

Pendlay Rows / DB Single Arm Seated OHP / Leg lifts 

225x5, 255x5, 285x5, 285x5, 285x5, 285x5 / 30x12, 40x10, 50x8, 60x6, 60x6, 60x6 much harder when only doing 1 arm! / 4x12

Heavy Band Tricep Push Downs / Banded Pull A parts / Concentration Curls 

4x20+ (until failure on last 2 sets) / 4x15 / 6x8+ using 30 and 40# DBs. Epic pumpage
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1/10/19 

Warm Up 

Hang Cleans (2 high pulls + 1 clean =1 rep) 

135x3, 135x3, 185x2, 185x1, 225x1, 235x1, 245x1, 255x1, 255x1, 255x1, 255x1 these went well.
 
Box Squat 20" box w/ SSB against blue bands 

135x5, 135x5, 225x2, 225x2, 255x2, 275x2, 275x2, 275x2, 275x2, 275x2, 275x2 very nice 

Dead Lift against blue bands 

225x3, 225x3, 315x3, 315x3, 365x2 switch to EMOM for 20 minutes @ 415 still w/ bands. Ended with 15 singles (guess my reps were not as fast as I hoped) and on my final single i went 415x3. I like these but it was MUCH harder than I thought. 

Single Leg RDLs / Banded Hamstring curls / Russian Twists with a 35# PLATE

3X6 each leg @ 60# / 3x20 / 3x50
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1/12/19

Warm Up 

Squat

135x5, 135x5, 225x5, 225x5, 295x5 *EMOM @ 325. Ended with 15 singles in 20 minutes and on last set I did 5 for a total of 20 reps. Easy, really like this! 

Warm up Upper Body 

Bench Press / DB Row

135x8, 135x5, 185x5, 185x5, 225x12, 225x12, 225x12, 225x12 a lot easier than ever before, super encouraging / 80#x12each arm x 4 rounds 

Banded Lat Pull Downs / Banded Tricep Push Downs / DB Curls 

4x15 / 4x15 / 6x12 at varying DB weights 


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: Yesterday at 10:48am
Went to visit my parents who moved to Florida last summer. Was there for a week and did a lot of eating and drinking. Managed to get a short workout in using their shitty housing association gym. It was arguably worse than a hotel gym. Pretty much just did a bunch of reps on DBs and the shitty machine they had.

1/19/19 

Back at it. Not the best first training sesh back. 

Warm Up 

Squat 

135x5, 135x5, 135x5, 225x5, 225x5, 275x5, 315x6, 345x4, 365x1 *started getting an old shooting pain in my glute near the glute/ham connection. Only hurts at the very top of the rep when pushing hips through. Super painful, usually my warm up makes it so this doesnt happen but I couldnt get it to go away, which sucks since all the reps felt very easy! 

Switched to Box Squats @ 22", a little above parallel. These don't hurt the hip so I made it work. 

275x3, 275x3, 305x3, 305x3, 305x3, 305x3, 305x3, 305x3, 305x3, 305x3

Squats again for reps 

225x12, 225x12, 225x12 didnt hurt, probably too light for the pain to manifest. 

AB Wheel / Banded TKEs 

3x10 / 3x20 each leg 
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: 6 hours 45 minutes ago at 1:15pm
1/21/19

Yesterday I snow blowed and shoveled multiple times. It was awful. Good cardio. 

Warm Up 

Bench Press

135x5 135x5, 135x5, 185x5, 185x5, 225x5, 255x3, 295x3, *switched to rest pause sets. 315 4 sets of 3. Each rep had a 20 second rest pause after. I like this for when I dont have a spotter...which is always. 

Bench 5 second Eccentric 

265x3, 265x3, 265x3, 265x3 

Pendlay Rows / DB Skull Crushers / DB Walking in place Oblique work 

225x5, 225x5, 275x5, 275x5, 275x5, 275x5 / 40sx12, 40sx12, 40sx12, 40sx20 / 4x20 seconds each side @ 80# in hand 

Banded Seated Rows / Banded Tricep Extensions / DB Curls 

4x15 / 4x20-30 *failure / 4x12 @ 40s and then 45s 
Jeff Kaste



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