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TRAINING LOG: Jeff Kaste

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BrainSmasher View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 11/12/19 at 12:09pm
Sumo deads... damn it Jeff. People can say what they want about the trap bar but at least you can't lift it sumo.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/12/19 at 1:40pm
Don't judge me! It is to honor our chubby Japanese brethren. 

Also just trying to do something different to build strength. 

Sumo's are not forever

(^ also the name of the new James Bond film)
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: 11/13/19 at 7:49am
11/12/19

Warm Up 

Bench Press + 100# Chains 

135x5, 135x5, 155x5, 185x5, 205x5, 205x5, 215x5, 225x5, 225x5 noice 

Pull Ups / Plyo Push Ups 

5, *add 30# chains 5, 5, 5, 5 / 4x5 with 5 second eccentric onto 4" plates 

BB Seal Rows / Push Ups against band (SO HARD) / Rowers (abs) 

4x6 @ 215, 225, 235, 245 / 4x12 / 3x25
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 11/13/19 at 11:20am
You've redeemed yourself with the James Bond joke and beefy bench workout... I'm still on the fence about sumo though
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/13/19 at 12:14pm
Yes! Back in Luke's good pud'in graces
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: 11/14/19 at 11:46am
11/14/19 

Warm Up 

Hex Bar (low Handles) deads against 100# chains 

165x5, 165x5, 255x3, 255x3, 285x5, 305x5, 325x5, 355x5, 375x5 felt loads better than last weeks deads. 

BB Hip Thrusters / Banded Glute Pull Throughs 

225x15, 285x10, 305x10, 325x10, 345x10 / 4x12 felt great 

Wide grip RDLs w/5 second Eccentric against 60# chains /Hungarian Hammer plate twists 

4x5 @ 245, 255, 265, 275 / 4x20 reps @ 25# 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: 11/16/19 at 3:01pm
11/16/19

Was going to throw puds this morning but it was 10 degrees out and windy. Maybe tomorrow

Warm Up 

Hang High Pulls 

135x5, 135x5, 185x5, 215x5, 245x5, 255x5, 265x5, 275x5, 285x5 

Z-Press / Banded Wide Grip Lat Pull Downs 

55x5, 75x5, 95x5, 115x5, 125x5, 125x5, 125x5 (felt heavy today so I didn't push going up) / 5x15 @ heavy black band

DB Lateral Raises / DB Rear Flys / BB Shrugs / DB Seated OHP 

4x12 @ 30s / 4x15 @ 30s / 4x10 @ 295, 315, 335, 355 / 4x15 @ 40s 

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: 11/17/19 at 6:40pm
11/17/19

Went out and did some heavy pud throws in 25 degree weather, which was the warmest it had been in a while 

All told I did about 36 throws both left and right handed. Most were Irish Sling, really trying to get some violent hip extension into it. 

Felt great. Done in 20 minutes and was sweating by the end. I need to do this 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: 11/18/19 at 10:49am
11/18/19 

Warm Up 

SSB Squats + 100# Chains 

135x5, 135x5, 185x5, 235x5, 245x5, 255x5, 265x5, 275x5 feeling strong...relatively 

Sumo Deads + 100# chains / Single Leg Box Squats + 30# chains around neck 

225x5, 225x5 *add 5 second eccentric 275x5, 275x5, 275x5, 275x5 pukeee / 3 each x5 sets 

Single Leg Jumps onto 6" plates / Lateral single leg jumps (no weight) / DB Jumps / Ab Wheel 

3x10 each leg / 3x10 each leg / 3x12 @ 30s, 40s, 50s / 4x10 

Dead
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 11/18/19 at 12:11pm
Loving those puds buddy!!! I need to get on that train now that the ground is frozen-ish. Shall we keep a running total? I think I did about 500-600 throws last year by April but didn't start until January. I think I'm going to shoot for 1000ish this off season.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/18/19 at 12:52pm
I am going to try like hell to heavy pud once a week since it doesn't require me to leave my house. 500 reps sounds doable! 

1000, you're a mad man!!
Jeff Kaste



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11/19/19

Warm Up 

Bench Press + 100# Chains 

135x8, 1355, 135x3, 165x3, 195x3, 205x5, 215x5, 225x5, 225x5, 225x5 this felt the best it has all block. Noice. 135x10 

Wide Grip Pull Ups / Plyo Push Ups onto 4" plates

4x6 / 4x5 with 5 second eccentric 

BB Seal Rows / Banded Face Pulls / Banded Push Ups 

4x6 @ 225, 235, 245, 255* most ive ever done on these and felt really strong / 4x15 / 4x12 
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11/21/19

Warm up 

Hex bar deads (low handles) + 100# Chains 

165x5, 165x5, 255x3, 255x3, 305x5, 335x5, 355x5, 375x5, 395x5 was harder than I anticipated. But got er' done

BB Hip Thrusts / Banded Glute Pull Throughs 

225x15, 295x10, 315x10, 335x10, 355x10 / 4x12 

RDLs with 5 second eccentric against 60# chains / Standing Banded Ab Crunches 

255x5, 265x5, 275x5, 285x5 / 4x20 
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11/23/19 

Today was the last nice day (35, breezy, sunny) for a little while so I took advantage. 

Throws! First real ones since Celtic

28# pud warm up x32 total throws, multiple styles, much sweat 

LWFD
1 turns x6, just did a throw-venture and threw up and down the field to get a feel for the movement again
Fulls x6 didn't officially measure, paced it off around 75' totally fine. 

Heavy Hammer x4 best of 101' measured these. Dont ask why. Really happy to hit 1 over 100. 

Light Hammer x3 best of 124' over the moon. 

Felt like I was around 85% in my throws in terms of effort exerted. Not unhappy at all. 

Ate lunch, had a coffee, then hit the weight room 

Warm Up 

Hang High Pulls 

135x5, 135x5, 185x5, 185x5, 225x5, 225x5, 255x5, 255x5 (kept it lighter cause of the throws) then hit an easy 275x1 clean 

Z-Press / Seated Single Arm band rows 

45x8, 65x5, 65x5, 95x5, 115x5, 125x5, 135x5, 135x5 easier but not much / 5x15 each arm. Nice lat pump 

DB Side Raises / DB Rear Dealt Flys / BB Shrugs / Seated DB OHP 

4x12 @ 30s / 4x15 @ 30s / 4x12 @ 275 (kept it light cause of throws. Traps were already fatigued) / 4x15 @ 40s 

Last session of this block of training and I feel pretty good. My right knee (hamstring tendonitis) is getting better, but I think I'll be avoiding full squats for a few weeks, doing box front squats or something. Going to do some heavy singles and light accessory work next week but keep the volume lower. Then the wife, my parents, and I are going to Quebec City for a few days in 2 weeks, so I'll need to plan training around that. 

Excited to keep building 
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: 11/25/19 at 10:45am
11/25/19

Backing off/testing week. Just taking a break from the routine and doing some different stuff. 

Since my hamstring tendons have been tight on my right knee for a while, I am trying to figure things out. Through a bit of testing, I'm finding that I am using a bit of my calf to flex my knee in that leg. I don't know why. When I'm able to use my hamstring, it cramps nearly every rep. Interesting. Will need to stretch and strengthen that up. 

Warm up 

Front Squats to 19" Bench 

135x5, 135x5, 185x3, 185x3, 225x3, 235x3, 245x3, 255x3, 255x3 they werent hard, but they were very different. No knee pain, but felt it in the upper back and core. 

DB Bulgarian Split Squats (went deep enough to feel glutes workin but not to pinch the knee) / Iso-hamstring curls against minimal resistance. 

3x12 each leg / 3x10 each leg 

Blood Flow Restriction DB Goblet Squats (Used knee wrap at high joint, tight) / Ab Wheel 

3x25 @ 40# DB / 3x10 wow, the burn! 

Annnnd scene. 
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11/26/19

Warm Up 

Bench Press (no chains!!) 

135x10, 135x5, 185x5, 225x3, 255x2, 275x1, 295x1, 315x2 (probably had 1-2 more in the tank but with no spot it wasn't worth it. VERY happy) *1 minute rest for these 225x13, 225x8, 225x6 holy pump 

Wide Grip Pull Ups / DB Incline press 

8, 8, 7 / 3x15, 18, 20 @ 40s the PUMP 

BB Bent Over Rows / Banded Tricep Push Downs / Banded Standing Ab Crunch 

3x12 @ 185 / 3x25 / 3x25 

Done in like 45 minutes. 
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: 11/27/19 at 1:54pm
That's a strong bench there guy. Nice job.
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Hey thanks, friend! 
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: 11/29/19 at 7:41am
11/28/19

Pre-Turkey Training sesh

Warm Up

Hex Bar (low Handles) Deadlift 

165x5, 165x5, 255x3, 255x3, 325x3, 375x2, 405x1, 435x1, 455x1, 485x1 definitely had more in the tank, but this is a solid number for me on the low handles. 325x8, 325x8, 325x8 

BB Glute Bridges from floor w/ band around knees / Dead Bugs 

225x12, 275x12, 275x12, 275x12 / 3x50 

RDLs / Windshield Wipers 

3x10 @ 225 / 3x20 

Done and done. some volume but intensity lowered. Then I ate my weight in Thanksgiving foods. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/30/19 at 2:01pm
11/30/19

Warm Up 

Hang High Pull + Clean = 1 rep

135x5, 135x5, 185x3, 185x3, 225x3, 225x3, 225x3, 225x3, 235x3 *move to just cleans 255x1, 275x1, 285x1 i need a whippy bar. Cleaning an Ohio power bar sucks

DB Z-Press / Landmine Rows 

4x12 @ 30s, 40s, 40s, 40s / 4x12 each arm @ 90# 

DB Side Raises / DB Rear Delt Flys / BB Shrugs (progressively moving hands wider each set) / Seated DB OHP 

4x10 @ 30s + 4x10 @ 15s / 4x10 @ 30s + 4x10 @ 15s / 4x12 @ 295 / 4x20 @ 30s 

Roasted
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: 11/30/19 at 3:19pm
Jeez, take it easy. You're old now. Happy birthday, strong guy.
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Haha thanks man. Soon, I'll need a walker and diaper like Luke!

Love ya Lukey! 
Jeff Kaste



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12/2/19

Warm Up 

Back Squat (first time doing regular BB squats in FOREVER) 

135x5, 135x5, 225x3, 225x3, *add 5 second eccentric to all reps 255x3, 265x3, 275x3, 285x3, 295x3, 305x3, 315x3, 325x3 a little tough but felt good. Upper back feels really strong, all them shrugs! 

SSB Hatfield style Split Squats / Single Leg BB RDL 

3x8 each leg @ 135, 155, 175 / 3x5 each leg @ 115

SSB Step Ups onto 13" platform / Ab Wheel 

4x12 each leg @ 135 / 4x10 

Welcome back to training 
Jeff Kaste



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12/3/19

Warm Up 

Bench Press 

135x8, 135x5, 185x3, 185x3, *add 5 second eccentric 205x3, 215x3, 225x3, 235x3, 245x3, 255x3, 265x3, 275x3 tough but felt good 

Wide Grip Pull Ups / Single Arm Incline DB Bench

8,8,8 / 60# DB 3x10 each arm much harder than I thought! 

Pendlay Row / BB Skull Crushers / Banded Face Pulls 

225x5, 245x5, 265x5, 265x5 / 4x15-20 @ 50# / 4x15 

Solid first upper day of the new block
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: 12/05/19 at 8:04pm
12/4/19

Had 45 minutes to train so I squeezed it in. 

No warm up, I just shouted at myself in a mirror for 30 seconds and then got after it

Hex Bar Deads (low handle) on 3" deficit 

165x5, 165x5, 255x3, *add 5 second deficit 255x3, 295x3, 305x3, 315x3, 325x3, 335x3, 345x3, 355x3 365x3 felt really good. Working within my means this cycle and I could have gone heavier but why bother when I will eventually do it? Trying to be more smarterer 

SSB Pause Squats *3 second pause* / RDLs 

205x5, 235x5, 255x5 / 275x5, 295x5, 315x5 

ANNNNNNNND SCENE!
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 12/06/19 at 2:00pm
I like what you're doing here. Your level of motivation makes me want to be less lazy. #Jeffort
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/06/19 at 4:35pm
Thanks dude! I had a 6 hour drive to Quebec city the next day and I'm here until Sunday so I figured I'd not slaughter my legs and it paid off. I only cramped a little bit! 

I am recovering with copious amounts of maple flavored items and poutine
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: 12/06/19 at 5:10pm
Good fishin' in Quebec.

I like what you're doing too. Even more than Luke does.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/09/19 at 9:25pm
It was good eatin in Quebec!! 

12/9/19

Back from Quebec City and I somehow lost weight. Back to work. 

Warm Up 

Squat w/ 5 second eccentric 

135x5, 135x5, 225x3, 245x3, *add eccentric 265x3, 275x3, 285x3, 295x3, 305x3, 315x3, 325x3, 335x3 harder than it should have been

SSB Hatfield Style Split Squat / BB Single Leg RDLs / Ab Wheel 

145x8 each, 165x8each, 185x8each, 135x10each / 3x5 each leg @ 135 / 3x10

Was short on time so stopped there. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/10/19 at 9:05pm
12/10/19

Warm Up 

Bench Press w/ 5 second eccentric 

135x5, 135x5, 185x3, 185x3, 215x3, 225x3, 235x3, 245x3, 255x3, 265x3, 275x3, 285x3 felt great 

Wide Grip Pull Ups / Single Arm Incline DB Bench 

10(PR!), 9, 8 / 60x10each arm, 70x10each, 70x10each 

Pendlay Rows / DB Skull Crushers from floor (moar elbow friendly) / Banded Face Pulls 

225x5, 245x5, 255x5, 265x5, 275x5 / 4x12 @ 40s / 4x20 
Jeff Kaste



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