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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: 4/25/19 at 12:11pm
4/24/19 

Warm Up 

Front Squats / DE Hex Bar Deads against blue band 

135x5, 135x3, 185x3, 225x3, 245x2, 245x2, 245x2, 245x2, 245x2, 245x2 very snappy / 165x5, 165x5, 165x5, 235x3, 285x3, 285x3, 285x3, 285x3, 285x3, 285x3 loved it

BB Split Squats / Hex Bar Dead Jumps 

3x10 each @ 65, 95, 95 / 3x5 @ 215 

Leg Lifts / Goblet Squat / Standing Banded Ab Crunch 

3x15 / 3x12 @ 90# / 3x15 
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: 4/25/19 at 12:12pm
4/25/19

Gorgeous day to do some throwin 

Pud Warm up 

28# pud x 25 throws various styles 

OStone 16# 
Fronts x4 best of 40' 
Stands x10 best of 43' 
Glides x8 best of 48' gettin there 

22# hammer x7 best of 107' woop
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: 4/29/19 at 11:31am
4/27/19

Warm Up

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 225x3, 245x4, 255x3, 265x2, 275x1 easy 

DE Bench Press 

*add 60# chains 135x5, 135x5, 155x3, 155x3, 155x3, 155x3, 155x3, 155x3, 155x3, 155x3 nice and fast 

Neutral Grip Pull Ups w/ 30# chains added / Banded Tricep Push Downs 

6, 7, 6, 5 hard / 4x20 against green band 

Seal Rows w/ BB / SlingShot Push ups 

4x8 @ 155,  185, 195, 205 these felt easy. Will up weight in future sessions. / 3x25 


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: 4/29/19 at 11:34am
4/28/19 

Didn't wanna do back to back training but had to, just had to! 

Warm Up 

ME Squats against 100# of chains 

135x5, 135x5, 225x5, 225x5, 255x5, 275x5, 295x5 tough but felt great 

DE Deadlift in Hex bar against blue band and 1" deficit 

250x3, 250x3, 250x3, 250x3, 250x3, 250x3, 250x3, 250x3 nice 

DB Single Leg RDLs / Banded Standing Abs 

3x10 each leg @ 40, 50, 60 / 3x20 

Seated 45# Plate Twists 

3x30 reps 
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: 4/29/19 at 11:37am
4/29/19 

Throws. Might be a while before I throw again as the weather looks shitty for the foreseeable future 

Pud Warm up x25 used a 28 and 56# "pud". 56 was an eye opener

HWFD 
1-turns x7 best of 37' 
Fulls x8 best of 41'-42' ugly but gettin there. 

LWFD 
1-Turns x8 best of 70' ugly and slow 
Fulls x15 best of 77'. Really used this time to workshop all my shitty technique issues. It went wellish. 

WOB x8 pulls, no bar. 
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: 5/01/19 at 6:58am
4/30/19

Warm Up 

Hang High Pulls 

135x5, 135x5, 185x5, 185x5, 225x3, 225x3, 255x3, 295x3, 325x3, 325x3 

ME Close Grip Bench 

135x8, 135x5, 185x5, 185x5, 235x5, 255x5, 275x5 pretty happy here. 

Regular Grip Pull Ups / Tricep Extensions 

8,8,10 (new record!) / 3x10 @ 30# 

Seal Rows w/ BB / Triceps Banded Push Downs 

4x8 @ 185, 205, 205, 215 / 4x20 @ green band 
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: 5/02/19 at 1:40pm
5/2/19

Warm Up 

Did some WOB throws before lifting, used my standard. 

14'3 x2 both made
15'3 x3 missed 1, made next 2
15'10 x3 made 1, missed 2 pretty happy. Going to keep throwing at the standard to lock this back down 

ME Hex Bar Deads against 100# chains 

165x5, 165x5, 255x5, 255x5, 365x5, 385x5, 405x5 felt really good. Love the trap bar. 

DE Paused Squats against blue bands (2 second pause) 

135x3, 135x3, 175x3, 175x3, 175x3, 175x3, 175x3, 175x3, 175x3, 175x3 felt great 

Vert Pulls / Banded Ab Standing Crunch 

3x10 @ 275 / 3x20 against thick black band 

Leg Raises / Ys, Ws, Ts 

3x15 / 3x10 each @10#s
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/06/19 at 10:59am
5/4/19 

Warm Up 

Snatch Hang High Pulls 

135x8, 135x8, 155x8, 195x8, 195x8, 195x8 

DE Bench Press against 60# chains 

135x5, 135x3, 155x2, 195x2, 195x2, 195x2, 195x2, 195x2, 195x2 

Neutral Grip Pull Ups w/ 30# of chain around neck / DB Tricep Extensions 

6,6,7,6 / 4x10 each arm at 30# 

BB Seal Rows / Banded Tricep Push Downs / 45# Plate Curls 

4x8 @ 185, 205, 225, 225 / 3x20 / 3x20 



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/06/19 at 11:01am
5/5/19

Throwssss 

28# Pud Warm Up x25 throws or so 

16# Ostone 
Fronts x3 best of 41' 
Stands x5 best of 44'
Glides x5 best of 47' probably had a bigger one in me but kept myself to 5 only

LWFD 
2-turn and throw into ground drill working on not pulling left x10 
1-turns x5 best of 72' 
Fulls x5 best of 80' 

16# Hammer x5 best of 131' felt nice. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/06/19 at 11:04am
5/6/19

Warm Up 

ME Squat + 100# chains 

135x5, 135x3, 225x3, 225x3, 255x3, 285x3, 305x3, 325x3 this pleases me. 245x3, 245x3 

DE Trap Bar Deads against blue band from 1" deficit 

165x3, 255x3, 275x2, 275x2, 275x2, 275x2, 275x2, 275x2 

Split Squats holding bar between legs / Seated plate twists w/ 45# plate 

3x6 each leg @ 135 / 3x30 

Banded Standing crunch / Ys, Ws, Ts @ 10# each arm 

3x30 / 3x10 each letter
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/09/19 at 12:50pm
5/8/19

Warm Up 

2 hang high pulls + Hang Clean 

135, 135, 135, 185, 185, 225, 245, 245, 245, 245, 245 felt great 

ME Close Grip Bench 

135x8, 185x5, 185x3, 225x3, 245x3, 265x3, 285x3, 295x3 really pumped here. 

Wide-ish regular grip pull ups / Push Ups 

8,8,8,7 / 4x15 

Seal Rows / DB Kick Backs 

4x8 @ 205, 225, 225, 225 / 4x10 @ 30s 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/09/19 at 12:52pm
5/9/19 

Throwsss 

Puds x20 or so 28#, all kinds, all shapes 

HWFD 
Line Drill x5 
1 -turn x5 best of 36' meh 
Fulls x8 best of 41' felt good just no juice 

LWFD
1-turns x3 best of 71' 
Fulls x10 best of 80' really starting to get the groove back. Just took a while. 

22# Hammer x7 best of 107' slow start but last 4 were over 104' 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/12/19 at 11:26am
5/10/19 

Warm Up 

ME Hex Bar Deads against 100# chains 

165x5, 165x3, 250x3, 250x3, 300x3, 345x3, 375x3, 405x3, 435x3 nice. *remove chains 345x5, 345x5, 345x5 

DE Pause Squats againts blue bands *2 seconds paused

135x5, 135x3, 155x3, 195x2, 195x2, 195x2, 195x2, 195x2, 195x2

Vert Pull / Banded Ab Crunch 

295x10, 295x10, 295x10 / 3x50 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/13/19 at 12:01pm
5/12/19 

Warm Up 

Snatch High Pulls from hang 

135x8, 135x8, 185x6, 205x5, 205x5, 205x5, 205x5 

DE Bench against 60# chains 

135x5, 135x3, 165x3, 205x2, 205x2, 205x2, 205x2, 205x2 

Neutral Grip Pull Ups / Banded tricep push downs 

10, 10, 10 (nice) / 3x25 

Seal Rows / Banded Curls 

4x8 @ 225, 225, 235, 235 / 4x15 
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5/13/19 

Throws 

Pud warm up x20-30 throws various styles 

16# OStone 
Front x5 best of 40' 
Stands x6 best of 43' 
Glides x8 best of 47'+ 

LWFD 
1-turns x5 best of 72' 
Fulls x10 best of 80' 

22# Hammer x10 best of 106' 

Last throw sesh full of volume before the weekend. Will hit a few more throws on Wednesday then wrap it up. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/15/19 at 10:13am
5/14/19 

Warm Up 

ME Box Squats (just above parallel) + 100# chains 

135x5, 135x5, 225x3, 225x3, 275x3, 315x3, 335x2, 335x2, 335x2, 275x5, 275x5 these felt nice. I like doing box squats the week of a games. Not sure why it just feels good

DE Hex Bar Deads against blue band, 1" deficit / Leg Raises 

165x5, 250x3, 295x2, 295x2, 295x2, 295x2, 295x2 / 5x10 

Hex Bar dead jumps / Paloff press with blue band 

4x5 @ 195 / 3x10 each side
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: 5/16/19 at 11:13am
5/15/19 

Got outta work early. Took advantage of the not raining weather. 

28# Pud warm up x20 throws 

16# Ostone 
Fronts x4 best of 40' 
Stands x6 best of 43' 
Glides x6 best of 46'-47' meh. 

HWFD
1-turns x4 best of 36'
Fulls x6 best of 41' 

LWFD 
1-turns x4 best of 73' 
Fulls x6 best of 82' finally. 

Went home and did a small lifting session 

Warm Up 

ME Close Grip Bench

135x5, 135x5, 185x3, 185x3, 225x3, 225x3, 255x3, 275x2, 275x2, 275x2 was supposed to go to 315x1 but it felt poopy so I kept it kosher and light. 

Pull Ups widerish normal grip 

8, 8, 7, 7 

and 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: 5/20/19 at 11:22am
5/18/19

Fair Hill Colonial Highland Gathering, Elkton, MD 

PROS: Mike Zolkewicz, Jeff Kaste, Nathan Burchett, Rob Meulenberg, Sean Urquhart, Beau Fay, John Collins, Dave Barron, Sam Grammer, Nikita Marzano 

22# Hammer- 109'5 PR finally 
16# Ostone- 49'3 
HWFD- 44'8 
LWFD- 81'6
Caber (18'6, 130#)- 12:10 
Sheaf- 27' 
WOB-15' 

Overall: 2nd. 

The first time I've been to Fair Hill with good weather and it was a blast! Very happy to put together a Heavy hammer PR, probably helped that we did it first event of the day but still, very pleased. Weights went really well minus me accidentally throwing one LWFD into the grand stands. No one was hit but the mental damage was done sadly. Luckily, they got the hint and all moved out of the danger zone. Caber was another highlight, been 2 years since I turned this stick. 

Thank you to Jon Finnie and John Strong for having me out again, love this games! Thank you to Nikita and Frank for letting me crash at your place, so much fun. 

Alma in a few days, gonna be another battle. 
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: 5/20/19 at 11:24am
5/20/19

Warm Up 

Front Squats 

135x5, 135x2, 185x2, 225x2, 255x2, 285x2, 285x2, 285x2 

Hex Bar Deads w/high pull shrug at top against 60# chains 

250x5, 250x3, 345x3, 345x3, 345x3, 345x3, 345x3 

RDLs / Leg Lifts 

275x8, 295x8, 295x8 / 3x15 

Quick and sweaty 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/20/19 at 9:10pm
Solid PR and great 2nd place finish.  Congrats Jeff!

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/22/19 at 7:58am
5/21/19 

Warm Up 

ME Bench 

135x5, 135x5, 185x3, 185x3, 225x3, 225x3, 255x2, 275x2, 295x1, 305x1, 315x1 didnt feel terribly strong 225x3, 225x3, 225x3 

Pull Ups / Push Ups / Seal Rows with DBs

10, 7, 7 / 3x15 / 3x10 @ 90s 

Done 
Jeff Kaste



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