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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: 3/13/19 at 6:36am
3/12/19

Warm Up 

ME Dead Lift + 100# of chains 

135x5, 135x3, 15x3, 225x3, 225x3, 315x3, 365x3, 425x2, 465x0, 445x1, 385x3, 385x3 465 felt glued to the ground. Definitely didnt have my lats locked in, something I have to work on. Also, the stiff bar has killed my off the floor power, I was spoiled by the deadlift bar for so long. Gotta keep workin. 

DE SSB Squats + 60# chains 

135x5, 135x3, 205x2, 205x2, 205x2, 205x2, 205x2

Vert Pulls /  Leg Lifts

255x10, 275x10, 295x10 / 3x10 

45# Plate twists 

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: 3/14/19 at 12:31pm
3/14/19

In a deload type week. Just sticking to DE movements and accessories for 4 training days. I need it. 

Warm Up 

Hang Snatch High Pulls + 60# chains 

135x3, 135x3, 165x3, 165x3, 185x3, 185x3, 205x3, 205x3 

DE Bench against doubled red minis 

135x3, 135x3, 165x3, 165x3, 165x3, 165x3, 165x3 

Neutral Grip Pull ups (4 reps w/30# chain, 4 without) / Seated DB OHP 

8,8.8 / 3x12 @ 40s 

Seal Rows + 60# chains / Banded Triceps extensions 

3x10, 10, 12 @ 175, 175, 175 / 3x25 against green band 
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: 3/18/19 at 10:41am
3/16/19 

Warm up 

DE Squat against 60# chains 

135x5, 135x5, 135x3, 205x3, 205x3, 205x3, 205x3, 205x3, 205x3 felt good 

DE Dead Lift against blue bands and 60# chains / Leg Lifts 

135x3, 135x3, 135x3, 225x3, 225x3, 225x3, 225x3, 225x3 / 3x10 

Banded Hamstring Curls / Lunges with Chains over shoulders / Plate Twists 

3x20 / 3x8 each leg w/ 50# chains over shoulders / 3x20 @ 45# 

Suitcase carries w/ 80# DB

2x30 seconds each arm 
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: 3/18/19 at 10:43am
3/17/19 

My hole in the ice/snow that I chiseled out was finally thawed enough to use blades in for hammer. It was also, arguably, too thawed and super muddy/squishy. I soldiered on regardless. 

22# Hammer x10 best of 102'. Most were around 97', but finally was able to pop out 2 over 100'. 

16# Hammer x6 best of 122'. Just couldn't stay on balance. And when I did, I sunk in every wind hahaha. 

Still felt great to really throw some hammers. 
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: 3/18/19 at 10:47am
3/18/19 

Warm Up 

Power Clean from Floor + 1 from hang 

Singles up to 255. Then Switched to only hangs 255x2, 255x2, 275x2, 275x2, 275x2, 275x2 felt super heavy. Hang Power Shrugs (hip extension and up on toes + shrug) 345x3, 345x3, 345x3 

DE Bench against 60# chains 

135x5, 135x5, 165x3, 165x3, 185x3, 185x3, 185x3, 185x3, 185x3 

Pull Ups (4 w/ 30# chains, 4 w/out) / Rear Delt flys 

8, 8, 8 / 3x20 @ 30# DBs 

Seal Rows w/ DBs / Back Extensions 

3x12 @ 70s / 3x10 @ 35# plate in hand 

Banded Tricep/bicep 

3x25 each 
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: 3/21/19 at 10:33am
3/20/19

Final day of deload from ME work. 

Warm Up 

DE Squats against 60# chains 

135x5, 135x5, 135x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3 these felt amazing 

Front Squats 

225x3, 245x3, 275x3 

DE Deadlift against blue bands and 60# chains 

225x3, 225x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3 felt great 

Mock KB Swings (used WOB + 50# added) / Modified leg extensions (using chains wrapped around ankles) / Leg Lifts 

3x10 @ 106# / 3x15 each leg @ 50# added / 3x10 

Plate Twists 45# plate 

3x20 
Jeff Kaste



"I think there's a Squatch in these woods..."
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TheJeff696 View Drop Down
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Joined: 8/17/10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/21/19 at 10:36am
3/21/19

Throwssss, weights in the dirt parking lot, hammer in a mud pit surrounded by ice 

HWFD
1-turns x4 best of 37' ohhhh
Fulls x8 best of 42' entry kept on getting F'd but felt snappy 

LWFD x8 best of 79' gettin my speed back 

22# Hammer x8 best of 100' my abs were still sore from the last hammer session (and a little from training) but form wise, I am getting back to it. 
Jeff Kaste



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