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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



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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: 1/27/20 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



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/20 at 7:37pm
1/28/20

Warm Up 

Bench Press to 1 board 

135x5, 135x5, 185x5, 185x5, 235x3, 265x3, 295x2, 305x2, 305x2, 315x2, 315x2, 315x2, 225x10 noice 

Wide Grip Pull Ups / BB Pendlay Rows 

5, *add 10# chain 5, 5, 5, 5 / 225x5, 235x5, 255x5, 275x5, 295x5 feeling strong here 

DB Rear Delt Flys / Slingshot Push Ups / Empty BB curls 

3x20 @ 40s / 3x30 / 3x20 

Smoked
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: 1/30/20 at 11:33am
1/30/20 

Warm Up 

Deficit Deads (3.5") against 100# chains 

135x5, 135x5, 225x3, 225x3, 295x2, 325x2, 365x2, 365x2, 365x2, 365x2, 365x2, 365x2, 225x10 feeling stronger with this variation. It's hard for to put my back in extension with the deficit but when I do, it comes up easily. 

SSB Chain Suspended Good Mornings 

135x5, 185x5, 205x5, 215x5, 215x5 these felt of shit today, so I didn't push it

Back Hyperextensions / Russian Twist / DB Step ups 

3x12 @ 55# / 3x30 @ 45# / 3x20 each leg low box, just trying to fire my VMOs 
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: 1/30/20 at 11:49am
Love them deficit deads. I feel the feeling I felt the 3 or four times I've gotten a good wob pull. Any reasoning g behind the 3.5" deficit or is that just coincidentally what you had to stand on? I feel after about 2.5" I don't have the neccessary leverages to get into a good position.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/30/20 at 2:10pm
It's 100% because it's all I have haha. It's my bumper plates. I could switch to my 35# bumpers, but they are 2" and that's good, but I figure I'll go for the bigger deficit now and switch to a lesser one later. I already feel like my off the floor power is increasing, which is the point of me doing these. I'm atrocious off the floor, or throwing wise, at the bottom of the pull. 

But yeah, I love deficits. Feels like I'm pulling for hours
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: 2/03/20 at 1:42pm
2/1/20

Warm Up 

Hang Clean High Pulls 

135x5, 135x5, 185x5, 185x5, 225x3, 245x3, 295x3, 295x3, 295x3, 295x3 

Snatch Grip High Pulls from Hang 

245x8, 245x8, 245x8 

Kneeling OHP / Inverted Row with feet up on bench

65x10, 95x8, 115x5, 135x5, 135x5, 135x5 / 6x8 with a 45# plate on chest/lap 

3 Way DB Shoulder raises (side, mid, front=1) / Y's and T's / Seated DB OHP 

4x5 @ 30s / 4x10 each @ 10s / 4x12 @ 40s 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/03/20 at 1:47pm
2/3/20

Took some sage advice from Luke to stop squatting for a minute and let my knee/leg heal more as it's still pestering me. I have an ortho appointment tomorrow so hopefully I'll have more info 

Warm Up 

Bench Press to 2 Boards 

135x5, 135x5, 185x5, 185x5, 235x3, 275x3, 305x2, 315x2, 325x2, 335x2, 335x2 the "groove" for a 2 board is not something I was comfortable with so I called it after 5 working sets. I think I can go heavier but I am unsure. May need to set up the spotters 

Sling Shot Bench 

295x5, 315x5, 315x5 

Wide Grip Pull Ups / Pendlay Rows 

5, *add 10# chain 5, *add 20# chains 5, 5, 5 / 225x5, 245x5, 265x5, 285x5, 305x5 

Rear Delt Flys / Slingshot Push Ups / Dead Bugs / BB Curls 

3x20 @ 40s / 3x30 / 3x50 / 3x10 @ 65, 85, 95 then some burn out with the bar 
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: 2/04/20 at 6:12am
Originally posted by TheJeff696 TheJeff696 wrote:

Kneeling OHP / Inverted Row with feet up on bench


Sounds hurty.
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: 2/04/20 at 6:59am
Haha it's not bad! My ceiling in the basement is too low to do any real OHP and I was getting tired of Z-press so I switched it up
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: 2/04/20 at 7:02pm
2/4/20

Saw my ortho today and he waggled my leg around, and we took Xrays. Nothing glaring. He wants an MRI to be sure. Possibly a minor meniscus tear, possibly a bone bruise. MRI will be in the next 7 days, in the meanwhile I am cleared to train still, just no deep knee bends. 

Warm Up 

Box Squats (22") 

135x5, 135x5, 225x5, 225x5, 275x3, 295x3, 315x3, 335x2, 345x2, 365x2, 375x2 amazing what 3" can do to make it easier *WINK* 275x10, 275x10 

Anderson Squats (above parallel) 

275x5, 275x5, 275x5, 275x5 no need to go hog wild weight wise. Feeling the VMOs working hard

Leg extensions (wrapped chains around my ankle haha) / DB Oblique Stands on 1 leg 

3x15 each leg @ 30# of chains on ankle / 3x30 seconds each side @ 80# DB. Doing it on one leg make it THAT much more cool and hip. 
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: 2/05/20 at 1:15pm
2/3: Took advice to stop squatting for a minute
2/4: Does squats

You took a literal minute off! I'm glad the extra box height helped though you soon to be crippled maniac hahaha
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: 2/05/20 at 6:18pm
Haha! Doctors orders to keep my quads strong! 

If he had agreed with you, I would have listened.

Luke you're only a doctor of purple dicks and spandex pants. PhD = Pretty huge di...dinosaur
Jeff Kaste



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2/6/20

Warm Up 

Deficit Dead Lift (2.5" lowered it for these heavier pulls) against 100# chains 

135x5, 135x5, 225x3, 225x3, 315x3, 315x3, 365x1, 375x1, 385x1, 385x1, 385x1 felt really strong. 315x3, 315x3, 315x3 

SSB chain Suspended Good Mornings 

135x5, 185x5, 225x5, 225x5, 225x5, 225x5 

DB Swings / Back Hyper Extensions / Ab Wheel 

3x12 @ 130# / 3x10 @ 60# / 3x10 
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2/8/20

Had my MRI yesterday, follow up on Tuesday. Hoping for good news. Something wild happened on Thursday night though. I was laying on my back with my leg in a figure 4 position, just move my lower leg around to try and find where it hurt, where it didnt, and I pushed my tibia back away from me with my foot blocked by my other knee and I felt a CLUNK. It wasn't a pop or anything, but it felt like some bone fell into position. Not sure, maybe fibula, maybe tibia but I stood up and did a squat and ALL THE PAIN WAS GONE. I think taking the NSAID I was prescribed reduced the swelling/inflammation enough for whatever happened to move into place. I dunno. Either way, I feel great and havent had any pain other than kind of a sore feeling around the head of my fibula. We shall see! 

Warm Up 

Hang High Pulls 

135x5, 135x5, 185x5, 185x5, 225x3, 255x3, 295x2, 305x2, 315x2, 325x2, 335x2 felt good actually did hang cleans to finish 225x5, 225x5 

Hang Snatch High Pulls 

225x5, 245x5, 265x5 

Incline Bench / Seated banded Rows 

135x5, 135x5, 155x5, 185x5, 185x5, 195x5, 205x3 LOL / 5x12 I havent done incline BB bench ince 5+ years due to bad biceps tendonitis. No pain today, but I am weak AF at an incline. Will be adding these in for sure. 

Heavy DB High Pulls / Y's and T's / DB Side/Diagonal/Front Raises=1

3x5each hand @ 130# DB / 3x10 @ 15s each / 3x5 @ 30s 
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2/10/20

Warm Up 

Box Squats 21" (lowered it a little bit for more challenge but still above parallel)

135x5, 135x5, 225x5, 225x5, 295x3, 315x3, 335x2, 355x2, 385x2, 395x2, 395x2, 295x10, 295x10 pain free and felt strong 

Anderson Squats @ parallel 

295x5, 305x5, 315x5, 325x3 blah! gassed out and couldnt get the last 2, definitely feel stronger though. 

DB Goblet squats / DB Swings / Ab Wheel 

3x10 @ 80# / 3x12 @ 80# / 3x10 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/11/20 at 9:33pm
2/11/2020

MRI results revealed I do have a meniscus tear. Lame. Because I am currently not in pain, Doc is thinking conservative treatment, keep strengthening my VMO and wear a brace when throwing. The big thing is testing the knee out throwing soon to see what it feel like. This way, if it's bad, I can pull the trigger on deciding to do a small surgery. I really don't want to, so I'm gonna work hard on this leg. 

Warm Up 

Bench Press 2-Board press 

135x5, 135x5, 185x5, 185x5, 245x3, 295x3, 315x2, 315x2, 325x2, 325x2, 325x2 kept it a bit lighter this week, last week felt wonky. This week it felt easy and smooth. *Drop boards, add Sling shot 325x5, 325x4, 325x4 

Neutral Grip Pull Ups / BB Pendlay Rows 

8, 8, 8, 8 / 245x5, 285x5, 295x5, 305x5, 315x5 

DB Rear Delt Flys / RAW Push Ups / Empty BB Curls 

3x20 @ 40s / 3x15 / 3x20 

Trying to stay positive and continue my training. Injuries are a bummer but it isnt the first time I've dealt with them. Just gotta think positively and make sure to be smart. 
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: 2/13/20 at 1:27pm
2/13/20

Warm Up 

Deficit Deadlift (2.5") + 100# chains 

135x5, 135x5, 225x5, 225x5, 315x3, 335x3, 375x1, 395x1, 415x1, 435x1, 365x3x3 this was great. Was only planning on doing 395 for 3 singles and it was super easy. 435 wasn't bad either. Really happy. Went for 455 after and it barely broke the ground, I think I used all my super powers by then. 

SSB Good Mornings from chains / Elevated TKEs 

135x5, 185x5, 225x5, 235x5, 245x5, 245x5 / 4x15 @ 8" raise

DB Swings / Back Hyper Extensions / Hamstring Single Leg Heel Bridges / Leg Lifts 

3x10 @ 130# / 3x10 @ 30# chains+45# plate / 3x10 each leg with a 5 second hold / 3x15 


Jeff Kaste



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