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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: 8/26/19 at 10:50am
8/26/19

Warm Up 

SSB Squat + 100# Chains 

135x5, 135x5, 225x3, 225x3, 295x1, 295x1, 295x1, 295x1 *drop chains* 225x2, 225x2, 225x2, 225x2, 225x2 felt good

Trap Bar Deads against thicccc black band / Wide Grip Pull Ups + 20# chains around neck 

250x3, 250x3, 305x2, 305x2, 305x2, 305x2, 305x2 / 5, 5, 5, 3, 3, 3

DB Bulgarian Split Squats / Trap Bar Dead Jumps 

3x5each leg @ 40s / 3x5 @ 165#
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 8/26/19 at 2:31pm
hey Jeff I know your not throwing but are you going to Loon?

JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/26/19 at 3:04pm
Yeah I'll be up there Saturday to hang out and watch the comp 
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: 8/29/19 at 11:15am
8/27/19

Only had about 30 minutes to throw 

21# Braemar 
Fronts x3 best of 35' 
Fulls x6 best of 39'+ noice 

LWFD x10 best of 80' finally fixed my footwork problem. All throws would have been legal in comp, which for me is RARE. 
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: 8/29/19 at 11:17am
8/28/19 

Warm Up 

DB Bench / Hang Cleans / Lat Pull Downs against bands 

4x12 @ 60s / 4x2 @ 225, 1x5 @ 225 / 4x12 

DB Side/Rear raises/flys / Single Arm Band Row / Banded Tricep Push downs 

3x12 each variation / 3x15 each arm / 3x25

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: 9/03/19 at 8:42am
8/30/19 - 9/1/19

Wisconsin Highland Games, Waukesha, WI 

PROS: Luke Crowley, Jeff Kaste, Tom Sroka, Katie Crowley, Elissa Hapner (open format) 

23# Braemar- 37'1 
16# OStone- 47'7 
HWFD- 44'2
LWFD- 80'
HH- 102' 
LH- 126'3
Caber (MONSTROUS) - No turn 
WOB- 15' 

Overall: 2nd 

Had a great time at my first Wisconsin games! Luke and Katie fed me and drove me around like a giant bald child and we had a great time. I threw pretty well, blew it with some nice stones but otherwise, everything else was about par for the course. 

We did wacky "Hibernian Events" the next day and I got my ass handed to me. I ended up 4th that day but had so much fun. Overall, it was a fantastic trip and I appreciate Robert T(wont butcher the spelling on your last name!) for having me out and the hospitality. 

Sadly, this was the season finale for me this year. Shit happens and when you don't throw well enough, seasons end early. Gonna take a few days to recover, do some fun training, and then next week really get into an off season programming. 

Going to let failure be the spark to success...or something less cheesy. Omg, I ate so much cheese this weekend 

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: 9/05/19 at 11:55am
9/5/19

Took a few days off any real lifting. Did some treadmill walks, some pulls ups, push ups, DB shit. Because I cant sit still. 

Going to kick off the real off season training on Monday but I had the time and energy to do some training today. 

Warm Up 

Trap Bar Deads 

165x5, 250x3, 250x3, 345x1, 415x1, 465x1, 515x0 bleh. ...and then

Trap bar deads for reps. As Many As Possible in 30 minutes @ 325# 

Result: 91. FFFFF. Out of shape and weak. I was sucking so much wind. May retest in January, see where I'm at. May not. May just keep being fat. 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: 9/09/19 at 11:16am
9/7/19

Did a bunch of shoulder stuff. Didn't remember the sets and reps but some high pulls, side raises, OHP of all kinds, etc. Got all swolled up. 

9/8/19

Was too nice to not go outside, so I went to throw. 

LWFD x12 hit an 80' or 2 which was a surprise considering the trapbar madness a few days before 

LH x10 best of 130' same!
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: 9/09/19 at 11:18am
9/9/19

Off season officially begins today. 

Warm Up 

SSB Squats 

135x8, 185x8, 205x8, 225x12, 235x12, 245x12 woof 

Heels on Plates super close stance Squats / Banded seated Hamstring curls 

135x12, 155x12, 155x12 / 3x20 each leg 

DB Bulgarian Split Squats @ 30s / Leg Raises 

3x8 each / 3x12 

Doesn't look like much written down but I am f**king roasted. 
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: 9/11/19 at 11:45am
9/10/19

Omg my legs...they're just hunks of meat where legs used to be. 

Warm Up 

Bench Press 

135x8, 155x8, 185x8, 205x12, 205x12, 205x11 LOL dumped the last rep, triceps were too pumped 

Pull Ups / Floor Press / DB Seal Rows 

8,5,5 / 3x10 @ 155 / 3x12 @ 70s 

Banded Tricep Kickbacks / Banded Curls 

3x20each arm / 3x20 

Again, doesnt look like much but it's clear my upper body needs some volume back in its life 
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: 9/12/19 at 12:55pm
9/12/19

Warm Up 

Trap Bar Deads 

165x8, 215x8, 245x8, 275x12, 295x12, 315x12 after my dead-a-pa-looza last week, this wasnt bad. Working on my hinge pattern. I tend to get too forward and flexed in my upper back when I dead, so this was as much technique work as it was hypertrophy. 

Straight Leg Deads / Back Extensions 

3x12 @ 205 / 3x10 @ 45# Plate 

Nordic Curls / Standing Banded Ab Crunches / Banded Hamstring single Leg Curls 

3x8 (SO HARD) / 3x20 / 3x12 each leg

It's fairly evident to me that my hamstrings are a lot weaker/underdeveloped when compared to my quads. I will be working on to get them back in the game. 
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: 9/16/19 at 11:25am
9/14/19 

Warm Up 

Hang Clean grip High Pulls 

135x8, 135x8, 185x8, 205x8, 205x8, 205x8, 205x8 

Z Press (OHP from floor) / Pull Ups 

3x12 @ 65, 75, 85 / 3x8 

Bench Dips w/ 30# chains added / Trap Bar Shrugs 

3x10 / 3x10 @ 250# 

DB Side raises / DB Rear Delt Flys / Plate Lower Trap raises (lying on incline bench and raises arms over head with 10# plate in hands) 

3x15 @ 15s / 3x15 @ 15s / 3x10 @ 10# plate
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: 9/16/19 at 11:31am
9/16/19

Week 2 Phase 1 (sounds cooler this way)

Warm Up 

SSB Squats 

135x8, 185x8, 205x8, 235x12, 245x12, 255x12 ugh, sucking wind 

SSB Ultra Close Stance Squats w/ heels on Plate / Banded Single Leg Hamstring Curls 

3x12 @ 165 / 3x15 each leg 

SSB Single Leg Bulgarian Split Squats / Russian Twists with 40# DB 

3x10 each leg @ 75# / 3x20 

Quads....so...pumped....
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/16/19 at 1:02pm
Do you wear Olympic lifting shoes for squats?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/16/19 at 1:28pm
Originally posted by Andy Crowley Andy Crowley wrote:

Do you wear Olympic lifting shoes for squats?

I do! And I wore them while also having my heels on the plates. Ultra quad pump
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/16/19 at 1:33pm
That's crazy business. I like it.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/18/19 at 9:04am
9/17/19

It's incredibly crazy, but my VMOs are screaming 2 days later. #gains 

Warm Up 

Bench Press 

135x8, 155x8, 185x8, 205x12, 205x12, 205x12 crushed these this time. Strength is returning. 

Wide Grip Pull Ups with 5 second decent / Floor Press / Leg Lifts 

3x5(so hard!) / 3x8 @ 185 / 3x15 

Seal Rows / DB Skull Crushers from floor / Banded Curls 

3x15 @ 70s / 3x20 @ 30s / 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: 9/19/19 at 12:21pm
9/19/19

Warm Up 

Trap Bar Deads 

165x8, 250x8, 275x8, 305x12, 325x12, 345x12 felt good 

Stiff Leg Deads / Back Extensions w/45# plate / Suitcase deads (using trap bar on its side) 

3x12 @ 205, 225, 225 / 3x10 @ 45# plate / 3x10 each side @ 75#, 95#, 95# 

Nordic Curls / Single Leg DB RDLs / Banded Leg Curls 

3x6 / 3x8 @ 40# DB / 3x15 each leg 

Roasted.
Jeff Kaste



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