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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: 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



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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 
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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 
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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. 
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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 
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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 
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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. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/25/19 at 10:03am
3/23/19

Warm Up

Clean High Pulls from the floor 

135x3, 135x3, 225x3, 225x3, 275x3, 275x3, 275x3, 275x3 

DE Bench against doubled Reds 

135x5, 135x3, 155x3, 155x3, 155x3, 155x3, 155x3, 155x3, 155x3, 155x3 

Pulls ups (regular grip) / Seated BB OHP (cant do it standing, ceiling so low...) 

7,7,7,7 very happy these are getting stronger / 75x12, 75x12, 95x12, 115x12 my OHP is weak and hurty 

Seal Rows w/ DBS / Skull Crushers / DB Rear Delt Flies 

4x12 @ 60s / 4x12 @ 70# / 3x15 @ 30s 

Absolutely dead 
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3/25/19 

Warm Up 

ME Squat against 60# chains 

barx5, 135x5, 135x5, 225x5, 225x5, 255x5, 275x5, 295x5 these felt really solid 

Front Squats 

225x2, 245x2, 265x2, 285x2 been working on thoracic extension/lat stretching and it's really helping me have a better self in fronts. These felt easy and not like they were gonna slide off my shoulders. 

Vert Pull / 45# Seated Plate Twist 

275x10, 285x10, 285x10 / 3x30 

Single Leg Bulgarian Split Squats w/ 60# chains around neck / Lying Leg Lifts 

3x8 each leg / 3x12 

Went outside to do 1 broad jump and see what it was. 9ft. 
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3/27/19

Warm Up 

Hang Cleans

135x5, 135x3, 135x3, 185x2, 185x2, 225x2, 225x2, 255x1, 255x1, 265x1, 275x1, 285x1 cleans still feel much harder than they ever have. Only diagnosis is I am weaker and need to fix it. 

ME Bench Press against 60# chains 

135x5, 135x5, 185x5, 225x5, 235x5, 245x5, 255x5 really happy, these got tough on reps 4 and 5. 

Chin Ups (palms facing me) / DB Seated OHP (tried BB again but shoulders were hurty) 

6,7,7,5,6,6 / 30sx12, 45sx10, 45sx10, 45sx10 

Seal Rows w/ DBs / Skull Crushers / Banded Kneeling abs 

4x10 @ 70s+20# chains (dont have heavier DBs so chains help) / 4x8 @ 85# / 4x12 
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3/28/19

Throws! 

Did a pud-venture to warm up. Many throws, didnt count. 

16# Ostone 
Stands x12-15 best of 41' it was pretty sad lol. Every movement was clunky and had no zing. I'm not too concerned, stone always takes a while to come back to me. 

16# Hammer x5 best of 127' mucho better. 3 throws over 126' 
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3/29/19 

Warm Up 

DE SSB Squats against red bands and 40# chains SUPERSET w/ DE Deadlifts against blue bands and 60# chains WOOOO

135x5, 135x3, 165x3, 165x3, 165x3, 165x3, 165x3, 165x3, 165x3, 165x3 / 135x5, 135x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3

Faux KB Swings / Makeshift Belt Squats 

3x15 @ 106# / 3x20 @ 120# (ran out of time before I figured out the perfect height for these, will be doing more later) 

Leg Lifts / 45# seated plate twists 

3x12 / 3x30 
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3/30/19

Moar throws! 

Pudventure w/ 25# pud again for about 20 total throws. Switched it up for some of the throws but I like how this gets me loose. Thanks, Luke! 

22# Hammer x8-10 best of 105'. Most hovered around 98-100' but figured out my orbit and hit a couple goodies. 

Wob x10 didnt use standards, but this felt nice. 
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3/31/19 

Warm Up 

Hang Clean High Pulls 

135x5, 135x5, 135x5, 225x3, 225x3, 275x3, 285x3, 295x3, 305x3 

DE Bench press against doubled red minis 

135x5, 135x5, 165x2, 165x2, 165x2, 165x2, 165x2, 165x2 speedy 

Pulls up with normal grip / seated OHP w/ 45# DBs 

7,8,8,7 / 4x10 

Seal Rows w/ 70# Dbs / Skull Crushers 

4x12 / 4x8 @ 110# 

Arms , rotator cuff work, and some core. Nothing exciting, but necessary 
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4/2/19 

Warm Up 

ME Squat against 60# Chains 

135x5, 135x3, 225x3, 225x3, 255x3, 275x3, 295x3, 315x3 felt strong 

Front Squats 

225x2, 225x2, 225x2, 225x2, 225x2 keepin it light and moving quickly. 

BB Split Squats / Leg Lifts 

135x5each, 135x5 each, 135x5each / 3x12 

Vert Pulls / Standing Ab Crunches against heavy band 

275x10, 295x10, 295x10 / 3x15 
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4/3/19 

Warm Up 

ME Bench Press w/ 60# chains on all sets 

135x5, 135x5, 185x3, 185x3, 225x3, 255x3, 265x3, 275x3 this was tough. Happy it went up though. 

Neutral Grip Pull Ups 

8,8, *5 w/ 20# chains then dropped em and got 2, 5 w/chains, 3 w/o, 5 w/ chains 2 w/o, 8 *no chains

DB Seated OHP 

4x12 @ 45s 

Seal Rows w/ DBs / Banded Triceps Extensions / Y's, W's, T's 

4x10 @ 70s+ 20# chains / 4x20 / 3x10 each w/ 5# plates 
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4/4/19

Last day to throw before Omaha. It will be ugly, but it will be fun. 

Field melted out completely, so I threw there. Twas mushy 

Pudventure 25# pud x15-20 throws to warm up 

16# Ostone 
Fronts x4 best of 38' 
Stands x6 8 best of 41' 
Glides x4 best of 44'-45' meh 

HWFD 
1-turns x3 best of 36' 
Fulls x5 best of 41' 

LWFD x8 best of 76' 

Ugly. 
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4/6/19 

Spring Fling Pro/Am, Omaha, Nebraska 

PROS: Luke Crowley, Chuck Kasson, Isaac Burchett, Nathan Burchett, Jeff Kaste 

22# Braemar- 36'10
16# OStone- 45'1 
HWFD- 41'7
LWFD- 74' 
HH- 104' 
LH- 122' 
Sheaf- 27'
WOB- 15' 
Caber- 12:30 

Overall: 3rd. 

I was rusty and slow but I had fun. Honestly not surprised by anything except hammers. Those went nicely. Sheaf actually felt okay too. 

Not gonna read to much into the numbers since I was training through everything. Had a blast with my buddies and all them midwesterners! 

Onto more training. Fair Hill in like 5-6 weeks. 
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4/8/19 

Warm Up 

DE SSB Squat against red bands and 40# chains / DE Dead Lift against blue bands and 60# chains 

135x5, 135x3, 135x3, 185x2, 185x2, 185x2, 185x2, 185x2, 185x2 / 135x5, 225x3, 245x2, 245x2, 245x2, 245x2, 245x2, 245x2 felt good and splosive 

Belt Squat / Seated Plate Twists holding the plate flat, parallel to the ground. So hard! 

5x20 @ 90#+60# chains / 4x20 @ 45# plate 

Faux KB Swings / Leg Raises 

3x20 @ 106# faux KB / 3x12
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4/10/19

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 225x3, 225x3, 255x3, 255x3, 255x3, 255x3 easy 

DE Bench Press against doubled red mini bands 

135x8, 135x5, 165x2, 185x2, 185x2, 185x2, 185x2, 185x2 these felt amazing. Changed my set up and felt a lot more solid. 

Regular Grip Pull Ups / Seated Alternating DB OHP 

8, *5 w/ 20# chains, 3 without, *5 w/ 20# chains, 3 without, 8 / 4x10 each arm @ 45s 

Seal Rows / Banded Tricep extensions 

4x12 @ 70s / 4x20 

Done and done
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4/11/19 

Puds

50 reps w/ 28# pud. Did a few variations. Took 15 minutes. I sweated. It was grand. 
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4/12/19 

Warm Up 

ME Deadlift 

135x5, 135x3, 225x3, 225x3, 315x1, 365x1, 405x1, 455x1, 505x0 sigh, just not there recently. Back off sets 405x5, 405x5, 405x8. 

Squats again 100# chains 

135x5, 135x5, 185x5, 185x5, 225x5, 225x5, 225x5 tweaked my groin somehow on Monday and was just test it out. Felt fine. Wont go hog wild on it but nice to know it isnt serious. 

Vert Pull / Banded Ab Standing Crunch 

275x10, 275x10, 275x10 / 3x15 against thick black band 

Leg Lifts 

3x12 


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4/13/19 

Beautiful day out but not a lot of time due to family stuff. Threw light hammer for like 20 minutes. 

16# Hammer
1-Winds x4 
Fulls x8 didnt remember my tape measure. They felt good. 
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4/14/19 

Warm Up 

Snatch Grip High Pulls 

135x5, 135x5, 135x3, 185x3, 185x3, 185x3, 225x3, 225x3, 225x3, 225x3 noice. 

ME Bench Press against 60# chains 

135x8, 135x5, 135x3, 185x3, 225x3, 255x3, 275x2, 295x1 tougher than I anticipated. Thought about going for 305 but didnt want to grind it out so I called it. 

Neutral Grip Pull Ups / Seated BB OHP 

8,8,8,8,7,7 / 95x8, 115x6, 135x5, 135x5 left shoulder was pinching but strength wise this was easy. 

DB Seal Rows / DB Skull Crushers / Ys,Ws, Ts 

4x10 @ 90s / 30sx4x12 / 3x10 @ 10s 
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4/15/19 

Rain and snow melt has left my field a terrible mess. Decided to pud and do some stone work (fortunate to have a circle) 

28# pud x20 various throws 

16# Ostone 
Fronts x4 best of 40' 
Stands x6 best of 44' 
Glides x6 best of 47' nothing special but feeling better 

28# Pud x10 more throws for shits n' giggles 
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4/16/19

Warm Up 

ME Box Squats 23" box 

135x5, 135x5, 135x3, 225x3, 225x3, 315x3, 315x3, 365x3, 385x3, 415x2 not bad 345x5, 345x5, 345x5 

DE Deadlift against blue bands and 100# chains 

225x3, 225x3, 275x3, 275x3, 275x3, 275x3, 275x3 felt solid. 

SSB Split Squats / Seated 45# Plate twists 

95x8each, 95x8each, 95x8each / 3x20 holding plate flat 

Banded Standing Abs 

3x20 
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4/18/19

Had some extra time today, so decided to throw AND lift Shocked

28# Pud Warm Up x20 throws 

HWFD
1 turn and drop drill x6 
1 turns x5 best of 37' 
Fulls x7 best of 41' really happy actually because nothing felt smooth or great but the weight was still moving. 

LWFD
Fulls x8 best of 78' not the best of distances but again nothing felt super smooth so I'm ok with this. 
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4/18/19 

Lifting Part! 

Warm Up 

Close Grip Bench 

135x8, 135x8, 185x8, 185x8, 225x8, 225x8 

Normal Grip Pull Ups / Zavickas Press with DBs 

8,8,9,8 / 4x10 @ 30s so hard without something to lean against 

Seal Rows / Banded Tricep Push Downs 

4x12 @ 70s / 4x20 

Ys, Ws, Ts 

3x10 each @ 10# DBs 
Jeff Kaste



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