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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: 5/06/20 at 7:05am
5/5/20

Warm Up 

DB Snatch (Really just high pulls but pulled them as overhead as possible without a lockout) 

50x3each, 70x3each, 90x3each, 90x3each, 90x3each these were easy, just wanted to feel explosive

Squat (to 19" bench, 1 second down explode up) 
*Trying a new, wider stance to really engage my hip abductors. No more knee caving!! I usually squat with feet at or narrower than shoulder width. This was outside of shoulder width. It felt different, but went well!
135x5, 135x5, 185x5, 225x5, 255x5, 265x5, 275x5, 285x5 all sets down with band around knees 

Inverted Rows (1 second down, explode up) / Hindu Squats (for that sweet VMO activation)

4x5 @ BW / 4x25

Single Arm DB Bench (2 seconds down, explode up)

30x10each , 45x10each , 70x8each, 80x8each, 80x8each this was difficult. My customizable DBs are unruly and with big plates on them, hit my wrists. But, it will only make me better, right?....RIGHT?!

Accessories Circuit 

Back extensions w/ 45# plate x10
Single Arm Seated DB OHP @ 40# x10
Internal/External Rotations w/ 15# DB x10 each arm
Hip Abduction Banded Leg sweeps x10 each leg
x2 rounds 
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: 5/07/20 at 12:55pm
Warm Up 

Power Cleans from Floor

135x3, 135x3, 185x3, 215x2,  235x1, 245x1, 255x1 felt less of shit

Bench Press (3 second eccentric, explode up, 60 second rest only)

135x8, 135x5, 185x5, 215x5, *begin eccentrics 235x5, 245x5, 255x5, 265x5 felt stronger than last week

Wide Grip Pull Ups (3 second eccentrics) 

6, 5, 5, 4

Narrow Grip Bent Over BB Rows / Single Arm DB back Flys / Banded Pull a parts (all with a 2 second eccentric) 

3x8 @ 185, 205, 225 / 3x8 @ 30# / 3x15

Accessory Circuit (2 rounds) 

Windshield Wipers x10each side
1/2 Kneeling Banded OH Paloff Press x10 each side 
Back Extensions x20 
Ab Wheel x10 
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: 5/09/20 at 9:46am
5/9/20

It snowed today. 2-3". In May. F***in F***! 

Warm Up 

Hang Snatch High Pulls 

135x5, 135x5, 155x4, 165x4, 175x4 

Reverse SSB Front Split Squats (1 second down, explode up) 

95x5each, 115x5each, 145x5each, 155x5each, 165x5each, 175x5each right hip still weak.  

Single Leg RDLs (1 second down, explode up) 

75x5each, 95x5each, 115x5each, 115x5each, 115x5each, 115x5each kept weights the same as last week because it was still very hard for my right hip. 

TRX Hamstring Curls / 1/2 Kneeling Plate Rotations w/ band around knee pulling in, actively push out during exercise 

3x12 (2 second negatives) / 3x10 each direction @ 10# plate.

Banded Stability Lift from a Lunge / Front Bridge with feet on TRX / Banded Stability Chop from lunge

2x10 each side / 2x60 seconds / 2x10 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: 5/11/20 at 12:03pm
5/11/20

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 205x2, 235x2, 255x2, 255x2, 255x2 

Incline Bench Press (3 seconds down, explode up)

135x5, 145x5, 165x5, 185x5, 205x5, 225x5 getting there

Dead Lift (3 seconds down, explode up) 

135x5, 225x5, 275x5, 315x5, 335x5, 355x5, 375x5 New stance/cues to activate hips and lats more are working. Weights were not heavy AND I had no hip pain which is a huge win. 

Wide Grip Seated Banded Rows (2 second eccentric) 

3x10 (1st set warm Up) 

Was supposed to do sheaf tosses, but I didnt.

Banded chest passes x8
Banded Right side toss x8
Banded left side toss x8
Banded Ab Crunch x8
x2 Rounds total
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/11/20 at 1:44pm
Originally posted by TheJeff696 TheJeff696 wrote:

Weights were not heavy AND I had no hip pain which is a huge win.


Right on.

Tom
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: 5/11/20 at 1:59pm
Thanks, man!

This is the season to fix all the things instead of ignore them, which is my usual MO. Fingers crossed things continue to go well. 
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: 5/14/20 at 3:18pm
5/12/20

Warm Up 

DB Snatch (Really just high pulls but pulled them as overhead as possible without a lockout) 

70x3each, 70x3each, 95x3each, 105x3each, 105x3each, 105x3each nice. 

Squat (to 19" bench, 1 second down explode up) 

135x5, 135x5, 225x5, 225x5, 255x5, 275x5, 295x5, 305x5 all sets down with band around knees. Def feeling stronger with new stance width.

Inverted Rows (1 second down, explode up) / Hindu Squats (for that sweet VMO activation)

5x5 @ BW / 4x25

Single Arm DB Bench (2 seconds down, explode up)

30x10each , 45x10each , 70x8each, 75x8each, 80x8each much easier than last week on my arm/pecs, but my core was struggling! 

Accessories Circuit 

Back extensions w/ 45# plate x10
Single Arm Seated DB OHP @ 45# x10
Internal/External Rotations w/ 15# DB x10 each arm
Hip Abduction Banded Leg sweeps x10 each leg
x2 rounds 
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: 5/14/20 at 3:21pm
5/14/20

Warm Up 

Power Cleans from Floor

135x3, 135x3, 205x3, 205x2,  235x1, 245x1, 255x1 felt really good and easy. FINALLY

Bench Press (3 second eccentric, explode up, 60 second rest only)

135x8, 135x5, 185x5, 215x3, 225x3 *begin eccentrics 245x5, 255x5, 265x5, 275x5, BONUS SET 275x4 not bad. Much easier than last week. 

Wide Grip Pull Ups (3 second eccentrics) 

7, 6, 5, 4

Narrow Grip Bent Over BB Rows / Single Arm DB back Flys / Banded Pull a parts (all with a 2 second eccentric) 

3x8 @ 225 / 3x8 @ 30# / 3x15

Accessory Circuit (2 rounds) 

Windshield Wipers x10each side
1/2 Kneeling Banded OH Paloff Press x10 each side 
Back Extensions x20 
Ab Wheel x10 
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: 5/17/20 at 7:44pm
5/16/20

I was told by the wise and handsome Rob Young that this week I was supposed to do the same weights or back off, as per the program. I broke that rule on bench day, but I attempted to follow it for today/the rest of the week. Rob is so very, very wise. I must listen. 

Warm Up 

Hang Snatch High Pulls 

135x5, 135x5, 145x4, 155x4, 165x4 

Reverse SSB Front Split Squats (1 second down, explode up) 

95x5each, 115x5each, 145x5each, 155x5each, 165x5each, 175x5each not easy, but not painful!

Single Leg RDLs (1 second down, explode up) 

75x5each, 95x5each, 115x5each, 115x5each, 115x5each, 115x5each much much easier!

TRX Hamstring Curls / 1/2 Kneeling Plate Rotations w/ band around knee pulling in, actively push out during exercise 

3x12 (2 second negatives) / 3x10 each direction @ 25# plate.

Banded Stability Lift from a Lunge / Front Bridge with feet on TRX / Banded Stability Chop from lunge

2x10 each side / 2x60 seconds / 2x10 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: 5/17/20 at 7:46pm
5/17/20

Went tossin'. Was a nice day out. 

Stone work 
Fronts (1 throw 21#, 1 throw 16#) x4 no measurements 
16# Stone 
Stands x10 best of 44' most were 41-42' but I got a few out there. 
Glides x5 best of 46' I'll take it

HWFD 
1-turns x4 best of 38' yah! Ties my 1 turn PR 
Fulls x5 best of 40' Boooooo. VERY discombobulated. Had I kept going I'm sure I had a big one in me, but...what's the point? 

LWFD fulls x5 best of 78' 

A solid all around day. 
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: 5/18/20 at 12:29pm
5/18/20

Keeping the weights the same or lower than last week, per the wise one, Roberto Youngington. 

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 205x2, 225x2, 245x2, 245x2, 245x2 

Incline Bench Press (3 seconds down, explode up)

135x5, 155x5, 185x5, 195x5, 205x5, 215x5 

Dead Lift (3 seconds down, explode up) 

135x5, 225x5, 275x5, 315x5, 335x5, 355x5, 375x5 

Wide Grip Seated Banded Rows (2 second eccentric) 

4x10 (1st set warm Up) 

Banded chest passes x8
Banded Right side toss x8
Banded left side toss x8
Banded Ab Crunch x8
x2 Rounds total
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: 5/20/20 at 7:50am
5/19/20

Warm Up 

DB Snatch (Really just high pulls but pulled them as overhead as possible without a lockout) 

70x3each, 70x3each, 95x3each, 95x3each, 95x3each lowered it per the prescription of Dr. Young. 

Squat (to 19" bench, 1 second down explode up) 

135x5, 185x5, 225x5, 255x5, 275x5, 295x5, 305x5 excellent. These were infinitely easier than last week. Did 2 no bench singles at 275 and 305 and they were great! Still adjusting to the wider stance without the box, but I think it's going to be a game changer. No knee pain and I went below parallel. 

Inverted Rows (1 second down, explode up) / Hindu Squats (for that sweet VMO activation)

5x5 @ BW / 4x25

Single Arm DB Bench (2 seconds down, explode up) / Banded Pull A parts 

30x10each , 45x10each , 60x8each, 75x8each, 80x8each, 85x8each / 4x20 

Accessories Circuit 

Back extensions w/ 45# plate x10
Single Arm Seated DB OHP @ 45# x10
Internal/External Rotations w/ 15# DB x10 each arm
Hip Abduction Banded Leg sweeps x10 each leg
x2 rounds 
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: 5/21/20 at 12:40pm
5/21/20

Gorgeous day in NH. Taking a few days off from lifting between blocks so I went out to throw

Stone Warm Up = throwing both stones under hand, overhead, hammer style, and putt style. For 15 minutes 

Stone
Fronts (21# then 16# back to back) x4 each no measuring 
Stands w/ 16# x6 best of 43' 
Glies x6 best of 47' pleased. 

Heavy Hammer x6 best of 103' likely could have grabbed a few more feet but wanted to honor the reps I set for myself 

Light Hammer x4 best of 127' off season best and 2 of the 4 were 127', so I cant be too mad. 

I filmed and I am slow. Positions are so-so. Doesn't matter much with no games, but I will continue to work on them. 
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 60 minutes ago at 8:00am
5/23/20

New Block, less volume than preferred, but some fun tempo work and a day of built in throwing!

Warm Up 

Power Clean from Floor 

135x3, 135x3, 185x2, 205x2, 225x2, 245x2, 245x2, 245x2 very easy, only working 90% range and my from the floor cleans are complete garbage so yeah. 

Bench Press ( 1 second eccentric, 3 seconds paused 1" above chest, Explode up)

135x8, 135x5, 185x5, 215x4, *begin tempo work 235x4, 245x4, 255x4, 255x4 didn't want to push it to 265 with this format but I likely could have managed. It's hard but fun! 

Snatch Grip RDLs (1 second eccentric, 3 seconds pause at bottom, explode up) 

135x5, 185x5, 235x5 *begin tempo work* 275x4, 285x4, 295x4 felt good 

Accessories Circuit 
Landmine Press @ 2x10each arm @ 45#, 55# 
Lunge Single Arm Overhead Paloff Press @ 2x10each 
Supermans @ 2x20 
Ab Wheel @ 2x10 
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 58 minutes ago at 8:02am
5/24/20

Was a beautiful day so I went out front and did some WOB/Sheaf 

WOB 
14'
Right Handed x8 made all 
Left Handed x8 made none hahaha. I am NOT ambidextrous
15'
Right handed x5 made 2' clean, hit the bar on the other 3. Just a timing issue but glad to see I can still hit 15'. 

Sheaf x10 these felt better than I thought. I think I am going to focus this year on getting the sheaf to do more vertical travel vs horizontal travel. I can't seem to do it but no better time to practice that! 
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 41 minutes ago at 8:19am
5/25/20

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 215x3, 235x3, 245x3, 255x3 these were EASY

Squats (1 second eccentric, explode up) Didn't use a box! Trying it out on the knee

135x5, 185x5, 235x5, *Begin tempo work* 265x4, 285x4, 305x4, 325x4 definitely harder without a box! Really focused on knees out and using the glutes. It worked well but without the box I need more work on it. Knee felt good! 

BB Seal Rows (1 second eccentric, explode up) / Sissy Squats with a DB 

135x5, 185x5, 205x5, *Begin tempo work* 215x4, 225x4, 235x4, 245x4 / 4x10 w/40# DB

Accessories Circuit
Around the World Plate Raises 2x10each side @25# plate
Feet in TRX Front Bridge @ 2x60 seconds 
DB Curls 2x10each @ 40#
Skull Crushers @ 2x10 @ 65# 
Jeff Kaste



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