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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: 1/28/19 at 3:27pm
1/28/19

Warm Up 

Squat 

135x5, 135x5 *add medium Blue bands, 135x5, 225x3, 225x3, 275x3, 275x3, 315x2, 315x2, 315x2, 315x2, 315x2 these were way harder than anticipated. Not sure how much the bands added, dont really care, but it was more than I thought lol. 

5 Second Decent (eccentric) Squats / DB Jumps with 45s in each hand 

295x3, 295x3, 295x3, 295x3, 295x3 / 5x5 

Moar Squats for reps 

245x12, 245x12, 245x12 

Ab Wheel 

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: 1/30/19 at 7:12am
1/29/19

Power Clean Tuesday! 

Low Hang Cleans (start from standing, lower to below knees, power clean) 

135x5, 135x5, 185x3, 185x3, 225x3, 225x3, 245x2, 245x2, 255x2, 265x2, 275x1 (missed the second) 

Regular power cleans

225x10 
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: 1/31/19 at 12:10pm
1/30/19

Warm Up 

Bench Press 

135x8, 135x5, 185x5, 185x5, 225x3, 225x3, 275x3, 275x3, 305x2 *2 was too easy, moved to 3 reps, 305x3, 305x3, 305x3, 305x3 pretty happy with this. 

Close Grip Bench 

225x8, 235x8, 245x8

Pendlay Rows / Skull Crushers / Leg Lifts 

245x5, 285x5, 285x5, 285x5, 285x5 / 85x10, 95x10, 105x10, 115x10 / 4x10 

Banded Pull A parts / Banded Tricep Push Down / Seated DB Curls 

4x15 / 4x20 / 30sx10, 40sx10, 45sx10, 45sx10, 30sx10, 30sx10 
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: 1/31/19 at 12:13pm
1/31/19 

Warm Up 

Speed SSB Squat Against Medium Blue Bands 

135x3, 135x3, 135x3, 185x3, 185x3, 205x2, 205x2, 205x2, 205x2, 205x2, 205x2, 205x2, 205x2 w/30 second breaks between sets 

Speed Deadlift against heavy green band (standing on band) 

135x5, 135x3, 185x3, 185x3, 225x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3 w/ 30 second breaks between sets. Exhausting! 

Deficit RDLs (2" deficit) 

3x10 @ 275 

Done! 
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: 2/04/19 at 11:34am
2/2/19 

Warm Up

30 minute walk at an incline on treadmill 

Back and bicep day of awesomeness 

Back Circuit 

Banded Lat Pull downs / T-Bar Rows / Banded Face Pulls 

6x20 / 6x10 up to 115# / 6x15 

Curls circuit 

BB Curls / Single Arm DB Concentration Curl / Band Curls 

6x10 / 6x8 each arm / 6x20 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/04/19 at 11:40am
2/4/19 

Warm Up 

Box Squat 22" 

135x5, 135x5, 225x5, 225x5, 275x5, 325x3, 325x3, 355x3, 365x1, this height is so difficult for me, as it's right where my sticking point is. Bumped the height up for more work 

Box Squat 24" 

325x5, 355x5, 375x5, 375x5, 375x5, 375x10 this height was easy. Would have done more weight but i used my other plates as the box. I need more weights 

Tempo Eccentric Squats (no box) 5 seconds down, then regular up

225x3, 2253, 255x3, 285x3, 315x3, 315x3, 315x3 these felt a lot easier. Going to keep doing them. 

Single Leg Bulgarian Split Squat, BW only / Ab Wheel 

4x12each leg / 4x10 

Broad Jumps up hill 

5 consecutive jumps x8 rounds. Need to remember to do more stuff like this. 
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: 2/06/19 at 7:12am
2/5/19

Warm Up 

Power Clean Tuesday. May be the final one as I thinks it foolish to keep trying to squeeze cleans in on a day i should be resting. Oh well

Hang Power Cleans 

135x5, 135x5, 135x3, 185x3, 185x3, 225x3, 225x3, 245x3, 265x3, 265x3, 265x3, 265x3 not too shabby. 

Hang High Pulls + Hang Power Shrugs 

315x3+3, 315x3+3, 315x3+3, 315x3+3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/07/19 at 11:15am
2/6/19 

Warm up 

Bench Press 

135x5, 135x5, 185x5, 185x5, *add 4 second eccentric to all reps* 225x3, 225x3, 245x3, 265x3, 275x3, 285x3, 265x3, 275x3, 285x3 pleased with this. *no more slow eccentric, add Sling Shot* 315x3, 345x3, 365x2. Not bad. 

T-Bar Rows using nylon strap to hold onto / Banded Tricep Push Downs / Banded Kneeling Ab crunches 

90x10, 135x10, 170x10, 195x10, 195x10 felt these really well, might do them for a few weeks then go back to pendlays / 4x25 / 4x20 

Banded Wide Grip Pull Downs / DB Curls 

3x20 / 4x15 @ 40s 
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2/7/19 

Shoveled/Chiseled out a spot for some throwing at my field. I shoveled it off earlier in the week and 2 60 degree days melted a lot. But there was still 2" of ice/frozen snow that I had to get rid of. Might only be good for hammers. Also cleared the shot circle so hopefully i can get some work in soon. 

Warm Up 

Hang Snatch High Pulls 

135x5, 135x5, 135x5, 135x5 just getting moving 

Heavy Band Box Squats (red mini and blue medium combined) 

22" box (just a hair above parallel) 135x5, 135x5, 135x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3 these felt fasttt 

2" Deficit Deadlifts against thick Green band (me standing on band style) 

135x3, 135x3, 225x3, 225x3, 315x3, 345x3, 345x3, 345x3, 345x3 wow, these got tough at the top. Loved it. 

Banded Hamstring Curls / Russian Plate Twists 

3x25 / 3x30 @ 45# plate
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2/9/19 

Did some Walking uphill and light lifting. 

Mostly Pull downs, SNatch high pulls, and curls. Nothing worth actually writing down. 
Jeff Kaste



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2/10/19

Tried going to throw. It was so sunny out, but 22 degrees and windy. 

I had chopped open a hole to throw hammers from a few days ago but the temps dropped and I found the ground frozen solid. Couldnt dig in at all. Decided to throw some hammer bladeless from the shot put circle that I also shoveled off. Sadly I forgot a stone to practice with. 

Heavy hammer x5

Light Hammer x5 

didnt measure, but things felt ok. 
Jeff Kaste



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2/11/19 

Warm up 

Squat 

135x5, 135x5, 135x5, 225x3, 225x3, 225x3, 275x3, 275x3, 315x1, 315x1, 335x1, 355x1, 375x1, 395x1 395 was ugly. My sticking point (right above parallel) nearly did me in but I pushed through. By no means is it a good number but it's the highest squat ive done in a while. 

24" Box Squat 

225x3, 225x3, 315x3, 315x3, 365x3, 405x3, 405x3, 405x5 

Single Leg Bulgarian Squat / Ab Wheel / DB Jumps (single DB held with both hands) 

3x12 each @ BW / 3x10 / 3x8 @ 45# DB 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/14/19 at 11:06am
2/13/19

Warm Up 

Bench Press

135x5, 135x5, 135x3, 185x3, 185x3, 225x3, 275x3, 295x1, 315x1, 335x1, 350x0, 345x0 boooo. Just didnt feel strong today. 225x15 

T-Bar Rows / Triceps push Downs / Kneeling banded ab crunches 

4x10 @ 90# / 4x20 / 4x20 

Curls 

a lot x more 
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: 2/14/19 at 11:12am
2/14/19

Knee has been feeling weird since Tuesday morning. Behind the knee, like right in the middle. Feels like pressure back there when I do a squat. Did a lot of trigger point work on quads, hammies, calves. started to feel a little better. No pain at all bending to 90 degree, anything beyond that is where it feels weird, not painful necessarily, but weird. Compression cuff just below the knee cap seems to help. 

Tried deadlifting as I was supposed to go for a max this week. Of course, I had plans sprung on me for the weekend so my only chance was this morning. 

Dead Lift 

135x5, 225x3, 225x3, 225x3, 315x1, 385x1, 435x1, 485x0 sigh. Wouldnt even break the ground. Should have listened to my body and just done nothing but I am dumb. 

Rack pulls from knee height 

315x3, 385x3, 435x2, 485x2, 535x2, 575x1 that was as much weight as would fit on the bar. 

Deadlift off 1.5" blocks 

315x2, 385x2, 435x1, 465x0 after this I walked away. 

Knee felt fine so that's good. I think that this was just a bad day and not a reflection of my strength as a whole, but I don't know. I'm feeling really frustrated with training because I can do % work really well until I get above 85%, then it all goes to shit. Just need to re-evaluate why I am training, what am I doing, take a few days off, and then get back to it. 
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: 22 hours 32 minutes ago at 11:28am
2/17/19

Went out to throw a bit. Was a nice 29 degrees out and sunny, no wind. Could only throw out of the shot ring so I made due. 

16# Ostone
Fronts x5 best of 37' 
Stands x6 best of 41' not surprising here, im always slow and have poor form early season with stones. Happy to knock off rust though!

Bladeless 22# Hammer x6 best of 93' 

Bladelss 16# Hammer x6 best of 116' 

Cant complain. Hammers feel solid, and once I can dig into the currently permafrozen ground I have a good feeling. We'll see. 
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: 22 hours 27 minutes ago at 11:33am
2/18/19

Starting a new routine with my training so we'll see how it goes. 

Warm Up 

Hang Snatch High Pulls 

135x5, 155x5, 155x5, 175x5, 175x5 

DE Bench against doubled red minis 

135x5, 135x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3, 145x3 

Neutral Grip Pull Pull ups 

3x8 @ BW cause fat

Seal Rows / DB Seated OHP 

3x13, 13, 15 @ 155 finally figured out a way to do these / 4x12 @ 45s 

Arms (curls and DB skull crushers/band push downs)

65x10, 80x8, 105x6, 105x6, 105x6, 105x6 / 3x10 @ 40s and for banded push downs 3x20 

Solid first day. Knee feels fine but it is still clicking when I do a squat. Going to test it out Wednesday and if free squats feel weird, I'll switch to box squats.
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 21 hours 39 minutes ago at 12:21pm
So what's the premise of the new routine??
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 20 hours 13 minutes ago at 1:47pm
Honestly, it's the same conjugate-y feel but less "extra work". 

Im cutting out the fat in terms of all the extra hypertrphy work that I alwasy think I need. It saps my power during this time of the season where Im not trying to actively increase muscle size and more muscle strength and shit. 

Also, it changes rep/set scheme more than I used to. I get so locked in that I need to do 5x5 or 8x3 for everthing that I forget that there are other schemes out there and using a combo of a few over the course of time results in better gains. 

We'll see how she goes. My piriformis pain is something that usually holds me back from going super heavy these days but when it doesn't hurt I can get good work in. Fingers crossed it keeps it's ugliness out of my ass! 
Jeff Kaste



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