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TRAINING LOG: Jeff Kaste

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Andy Crowley View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/20 at 10:36pm
Oh yeah, throwing is a thing.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/20 at 5:42am
Originally posted by TheJeff696 TheJeff696 wrote:

1/12/20

56# PUD Irish Sling style x5 each hand


What's that, Jeff?
Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/20 at 5:59am
Haha Tom, it's the centuries old style celebrated at the Wisconsin highland games World Hibernian Championships! 

It's essentially a WOB throw but you throw for distance rather than height, with 1 hand. 

It's good for that hip extension 'splosiveness! 
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: 1/13/20 at 10:43am
1/13/20

New block! 

Warm Up 

Box Squats 19"

** did these sets with band around knees 135x5, 135x5, 225x5, 225x5, *removed band 275x3, 295x3, 315x2, 315x2, 315x2, 335x2, 335x2, 335x2 felt good. 

Anderson Squats from parallel 

225x5, 245x5, 265x5, 285x5 omg. I know I have been squatting wrong my whole life but these really let you know! My quads were rockin' after. 

SSB Slit Squats hatfield style / Ab wheel

135x5 each, 185x5 each, 225x5 each / 3x10

Done. Will add volume as I progress...or maybe I wont!
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: 1/14/20 at 8:04pm
1/14/20

Warm Up 

Bench Press to 1 board 

135x5, 135x5, 135x5, 185x3, 225x3, 225x3, 255x3, 275x3, 295x2, 295x2, 295x2, 295x2, 295x2, 295x2 this was new to me, but I really liked it! Going to run this for a few weeks and then move to heavier 2 board presses

Wide Grip Pull Ups + 10# of chain / Pendlay Rows 

5(no chains), 5, 5, 5, 5 felt easy / 135x5, 185x5, 225x5, 245x5, 255x5, 275x5 

Push Ups w/ Slingshot / DB Rear Delt Flys / Plate Curls w/ 45# plate 

3x25 / 3x20 @ 30s / 3x20 

Good training. Not trying to do too much in terms of extra reps. Felt like I was cheating myself, but I think this will help with recovering and getting stronger. We'll see. 
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: 1/14/20 at 9:08pm
You're good at rows. I'm jelly.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/14/20 at 9:14pm
Thanks man. I have to be good at something to counter the many, many things I'm bad at lol
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: 1/16/20 at 11:16am
1/16/20

Warmed up with some shoveling. Cooled down with a poop. 

Then Warmed Up again

Deficit Dead Lifts (3.5") + 100# of chains 

135x5, 135x5, 135x3, 225x3, 295x3, 345x2, 345x2, 345x2, 345x2, 345x2, 345x2 these were hard-ish but not grindy. 

SSB Chain suspended Good Mornings 

135x5, 165x5, 185x5, 195x5, 205x5 i am bad at these. Will be pushing them up. 

SSB Step Ups / Seated plate twist with 45# plate 

185x12each, 205x12each, 225x12each / 3x20

Hyper Extensions / Dead Bugs 

3x12 @ 45# plate / 3x40 
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: 1/18/20 at 4:40pm
1/18/20

Warm Up 

Start from hang, drop to floor, then High Pull + 2 Hanging High Pulls =1 

135x3, 135x3, 185x2, 185x2, 225x2, 255x1, 275x1, 295x1, 315x1 not bad. i like this Variation 

3 Hang High Pulls + 1 Hang Clean =1

225x1, 225x1, 225x1 

Hang Snatch High Pulls 

185x5, 185x5, 185x10 

So many high Pulls 

Kneeling OHP / Banded Lat Pull Downs 

95x5, 95x3, 95x3, 125x3, 135x3 145x3, 155x2 / 4x12 

DB Lateral Raises / DB Y's / Shrugs / Banded Triceps Push Downs 

3x10 each @ 40 / 3x10 @ 10s / 3x10 @ 405 / 3x30 

Then some shoulder finishing pain. I had some extra time training so I enjoyed myself. Such pump
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: 1/20/20 at 5:02pm
1/20/20

Warm Up 

Box Squats (19") 

*warm up sets done with band around knees 135x5, 135x5, 225x5, 245x5, 285x3, *took off band 305x3, 325x2, 325x2, 325x2, 345x2, 345x2, 345x2 not bad 

Anderson Squats (from parallel) 

235x5, 255x5, 275x5, 295x5 can really feel like legs driving vs me folding over which is my squat MO. Pleased. 

SSB Split Squats / DB Swings / Ab Wheel 

135x5each, 185x5each, 215x5each, 235x5each / 3x12 @ 80# / 3x10 with a pause on each rep 

Good training
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: 1/22/20 at 7:43pm
1/21/20

Warm Up 

Bench Press to 1 board 

135x5, 135x5, 185x5, 185x5, 235x3, 275x3, 295x2, 295x2, 295x2, 305x2, 305x2, 305x2 felt really good. Will progress these slowly 

Wide Grip Pull Ups / BB Pendlay Rows 

5, *add 10# chains 5, 5, *add 10 more # chains 5, 5 / 225x5, 245x5, 265x5, 285x5 easy 

Sling Shot Push Ups / DB Rear Delt Flys / Plate Curls with 45# plate 

3x30 / 3x20 @ 40s / 3x20 
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: 1/23/20 at 1:11pm
1/23/20

Talked to my chiro yesterday about my knee stuff and he suggested getting my VMO firing again as it was not doing it's job. Also, that my lateral quads were too over developed which is contributing to the issues behind my knee. Going to be working in a lot of low height step ups and leg extensions to try and strengthen that. 

Warm Up 

Deficit Dead lift (3.5") against 100# chains 

135x5, 135x5, 225x5, 275x3, 315x3, 355x2, 355x2, 355x2, 355x2, 355x2, 355x2 feeling stronger 

SSB Chain Suspended Good Mornings / High rep low height step ups 

135x5, 185x5, 205x5, 215x5, 225x5 / 3x30 each leg, right leg is much weaker feeling. Ugh

Seated GMs / Heavy DB Swings / Dead Bugs 

3x10 @ 135 / 3x10 @ 130# DB / 3x40 

Did some more leg extensions and some quad rolling on my lateral quad and IT 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: 1/25/20 at 4:39pm
1/25/20

Warm Up 

Start from hang, drop to floor, then High Pull + 2 Hanging High Pulls =1 

135x3, 135x3, 185x2, 185x2, 225x2, 265x1, 285x1, 305x1, 325x1 then did 1 hang clean at 275. It was so easy. Hmmmm

Hang High Pulls + 1 hang clean all @ 225

5 HPs +1 HC, 4 HPs +1 HC, 3 HPs +1 HC, 2 HPs +1 HC, 1 HPs +1 HC

Hang Snatch High Pulls 

225x5, 225x5, 225x10 felt easy 

Kneeling Landmine single arm press / Banded Seated Single arm rows 

45x8, 45x8, 50x5, 55x5, 60x5 / 5x12 each arm

DB Side Raise, Diagonal raise, front raise =1 / BB front shrugs / BB Back shrugs 

4x5 @ 30s (this was brutal) / 4x10 @ 315 with 1 second pause at top / 4x10 @ 315 

Epic pump
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: 7 hours 11 minutes ago at 10:49am
1/27/20

Warm Up 

Box Squat (19") 

135x5, 135x5, 225x5, 265x3, 295x3, 315x3, 335x2, 335x2, 335x2, 355x2, 355x2, 355x2 felt pretty solid. 

Anderson Squats 

245x5, 265x5, 285x5, 305x5 these felt great. 

Free Squats 

275x5 sounds weird but I just wanted to try this out and my knee felt really good. Fatigued, sure, but good. Going to finish this block with box squats but will be adding these back into the routine soon. 

Single Leg 1 DB Bulgarian Split Squats (decided to take it back this week) / DB Swings / Ab Wheel 

3x12 each leg @ 30# DB / 3x15 @ 80# / 3x10 with 1 second pause reach rep
Jeff Kaste



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