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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: 8/31/20 at 12:24pm
8/31/20

Warm Up 

Power Cleans from Floor

135x3, 185x3, 225x3, 245x3, 245x3, 245x3 felt ok 

Squats (no box!)

135x8, 135x5, 225x5, 225x5, 255x8, 265x8, 275x8, 275x8 no knee pain during but after was a tad tender. 

BB Hip Thruster / DB Single Leg Bulgarian Split Squats w/ 5 second down and 5 second up

225x10, 275x10, 295x10, 295x10 / 3x5 each leg @ 30# DBs 

AB Wheel / TKEs 

3x12 / 3x35 each
Jeff Kaste



"I think there's a Squatch in these woods..."
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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: 8/31/20 at 9:23pm
Yay to no box! Do you wear knee sleeves? They make my knees feel mucho bettero. I'm assuming you've tried that already, but figured I'd throw it out there.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/01/20 at 7:35am
OH yah, I've been rocking a nice pair of Rehband sleeves for a few years. I had some of the slingshot knee sleeves but they ripped and fell a part in 6 months. 

The knew knee pain thing is weird. It's def patella tendon, and it just happened less than a month ago from throw WFD, but I don't know if it's just still healing or true tendinitis. 

Either way, it doesn't hurt this morning which is a huge win so I'll just keep being conservative with throwing WFD. Which sucks because I love it!!
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/01/20 at 11:47am
I have some STrong sleeves that the neoprene started splitting after a couple months too. I wear them as expensive ass shin guards for deads now. I've got some Stoic sleeves that I love and for only like 65 bucks. They're probably a little too compressiony to be comfortable for a full day of throwing, but squatting in them is like night and day compared to the creaky soreness of naked knees.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/01/20 at 11:56am
My knees will never squat naked again! Solid suggestion, though, thanks!
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/01/20 at 8:27pm
I always cover all three of my knees when squatting.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/02/20 at 7:17am
Left knee....right knee....uhh....kidneys? 

9/2/20

Warm Up 

Hang Snatch High Pulls 

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

Bench Press

135x8, 135x5, 185x5, 185x5, 235x8, 245x8, 255x8, 255x8 a lot easier than I thought it would be

Wide Grip Pull Ups / EZ Bar Skull Crushers 

5, 5, 5, 5 / 4x10 @ 65, 85, 105, 105

Russian Twist with plate weight / T Bar Rows 

3x15 each side @ 45#, 55#, 55# / 3x15 @ 90# 
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: 9/02/20 at 12:06pm
Weenie.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/08/20 at 7:48am
Had a long weekend so wasn't on the computer. Sorry to Andy and Tom for not keeping up on my log!

9/4/20

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 235x5, 245x5, 255x5 hang cleans keep feeling strong

Dead Lifts 

225x5, 225x5, 225x5, 315x8, 335x8, 355x8, 355x8 narrowed my stance and this helped with the glute pain I was getting. 

SSB Good Mornings / Spanish Squats 

135x8, 185x8, 205x8, 205x8, 225x8 / 3x45 seconds GM's getting a lot harder hah

Banded Hamstring Curls / Trap Bar Static Suitcase Holds 

3x20 / 3x1 minute 


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: 9/08/20 at 7:54am
9/5/20 

Warm Up 

Was sore from yesterday, didn't want to do back to back but had too much happening Wed/Thurs to train

Hang Muscle Snatch 

95x5, 95x5, 95x5, 135x5, 135x5, 135x5 super easy. 

Incline Bench Press

135x8, 135x5, 155x5, 185x8, 195x8, 205x8, 205x8 feeling a lot stronger in this. 

Bent over BB Rows / Seated DB OHP 

185x10, 205x10, 225x10, 225x10 / 4x25 @ 30s 

Banded Curls / DB Lateral Raise complex 

3x15 / 3x10 (each rep had 3 reps within it) @ 15s 
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: 9/08/20 at 7:57am
9/7/20

Warm Up 

Power Clean from Floor 

135x3, 135x3, 185x3, 225x3, 245x2, 255x2, 265x2 noice 

Squats 

135x5, 135x5, 225x5, 225x5, 265x5, 275x5, 285x5, 295x5, 315x5 315x5 got wonky because I got out of my groove but strength wise, I'd say it felt solid. 

BB Hip Thrusters / Sissy Squats w/45# DB 

225x10, 315x10, 315x10, 315x20 / 3x12 

Ab Wheel / Standing 45# Plate Twists 

3x10 / 3x25 each side 
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: 9/08/20 at 11:41am
Glad you're back. It was lonely with just Tom and the spam accounts to keep me company. On the bright side, there are lonely singles in my area just waiting for my call. So, I got that going for me, which is nice. Also, you're strong. Perhaps too strong.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/08/20 at 12:17pm
That's awful kind of you to label me as strong. Maybe compared to a toddler, yes. 

Also, those bots sure do make tempting offers. Just one click away from singles, IN MY AREA! 


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: 9/09/20 at 5:53am
I think all of us Highland Athletes are lonely singles this season.
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: 9/09/20 at 7:02am
Ain't that the truth, Tom. Le sigh

9/8/20

Warm Up 

Hang Snatch High Pulls 

135x5, 135x5, 185x5, 205x5, 225x5, 225x5 feelin' like they are goin higher...only a feelin' tho...

Bench Press 

135x8, 135x5, 185x5, 205x5, 245x5, 255x5, 265x5, 275x5, 275x5 felt heavier than I hoped for 

Wide Grip Pull Ups / DB Skull Crushers 

6, 6, 6, 6 / 4x10 @ 40s, 45s, 45s, 45s (I need heavier DBs)

16# Sledge hammer slams into STUMP! / T-Bar Rows 

3 sets of 10, 12, 15 each side / 3x15 @ 90, 115, 140 loved the sledge swings. Felt like cardio but my core was enjoying as well. Might keep doing these until the stump is under 3' of snow
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: 9/10/20 at 11:36am
9/10/20

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 225x3, 245x5, 255x5, 265x5 i think this is a rep PR? Hang cleans feeling good. 

Dead Lift 

225x5, 275x5, 335x5, 355x5, 375x5, 395x5, 395x5 strength feels good but the twinge continues to haunt me. It's 100% a nerve getting pinched, and no amount of rolling or stretching seems to affect it. Ok, I guess I could do more. You caught me in a lie

SSB Good Mornings / Heel elevated Single Leg Squat Negatives (for knee health) 

135x5, 135x5, 185x5, 205x5, 225x5, 235x5 / 4x8 each leg 3 count negative, using straps and other leg to stand back up

Core blastering 6500

Leg Lifts with a 2-3 second negative / Trap bar suitcase Hold 

3x10 / 3x40 seconds each side @ 95#


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: 9/14/20 at 12:57pm
9/11/20

Got out to throw. Wanted to do some WFD and see if my "good" knee is responding better. 

Warm Up

HWFD x8 best of 41' hmmm

LWFD x8 bestof 77' Slow and disconnected. But overall, very happy with both and

NO PAIN!

The system works
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: 9/14/20 at 1:15pm
9/12/20

Warm up 

Hang Muscle Snatch

95x5, 95x5, 95x3, 135x2, 145x2, 155x2, 165x2, 165x2 pretty pleased. Reaching the limit of my muscle snatch, or snatch without re-bending knees, I think

Incline Bench 

135x8, 135x5, 155x5, 185x5, 205x5, 215x5, 225x5, 225x5 felt strong 

Seal Rows / Alternating Arms Seated DB OHP 

135x8, 185x5, 225x5, 225x5, 225x5, 225x5 / 4x10 @ 40s 

Standing Banded Ab Crunches / Paloff Press / BB CUrls 

3x25 / 3x10 each side / 3x30 @ empty 45# bar
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: 9/14/20 at 1:18pm
9/14/20

Warm Up 

Power Cleans from Floor 

135x3, 135x3, 185x3, 225x3, 245x2, 255x1 these all felt super heavy. Was suspicious that my CNS was shot 

Squats 

135x5, 135x5, 225x5, 225x5, 275x5 *At this point I knew my CNS was shot. 295x5, 295x5, 295x5, 225x12, 225x12 just wanted to get some muscular fatigue in. CNS was done for. 

BB Split Squat w/ 5 second eccentric 

95x5 each, 95x5each, 95x5each, 95x5each 

Ab Wheel / Hammy Curls / TKEs 

3x10 / 3x15 each / 3x25 each 

Done and eating a bunch. Will likely back off this week in all lifts. 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/14/20 at 4:57pm
Yay for no knee pain! You seem to do a lot of things. Maybe do less things. Like just do one accessory per body part...per month.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/14/20 at 6:57pm
Hmmm

I have been told by others about the accessorizing. I just have so many weaknessessssss

I will definitely look into lowering the number of them per month. Per your request
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/14/20 at 7:32pm
I actually have no idea what I'm talking about. Your amount of thing-doing is probably optimal. You're way good at throwing, so it must be workin'.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 9/15/20 at 5:40am
Originally posted by Andy Crowley Andy Crowley wrote:

I actually have no idea what I'm talking about. Your amount of thing-doing is probably optimal. You're way good at throwing, so it must be workin'.


I hear Craig Smith's voice in my head, "Don't overthink this.  It's not necessary."
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: 9/15/20 at 7:01am
"If 2 pills is good, 8 pills must be better"

I just need to eliminate this thinking with some of my workouts
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: 9/15/20 at 11:31am
Originally posted by TheJeff696 TheJeff696 wrote:

"If 2 pills is good, 8 pills must be better"

I just need to eliminate this thinking with some of my workouts


I don't think it's detrimental during this perpetual offseason. Now is the time to get after it. You're getting stronger, less hurt, and seemingly enjoying it, so keep at it. And never, ever listen to me.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/15/20 at 11:55am
Luke told me the same thing...to never listen to you. 

But I rarely listen to Luke.

So, I guess...that means I won't NOT listen to you!
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 9/16/20 at 6:51am
Jeff, listen to wobbly chair, he knows!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/16/20 at 9:06am
Haha Larry I really should! The chair abides

9/15/20

More Deloading 

Warm Up 

Hang Snatch High Pulls

135x5, 135x5, 185x6, 185x6, 185x6 

Bench Press

135x8, 135x5, 185x5, 225x8, 225x8, 225x8

DB Skul Crushers / T-Bar Rows 

3x10 @ 30s / 3x15 @ 90# 

Peter Gabriel Finisher

16# Sledgehammer slams x100 reps (50 a side) with breaks. 
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: 9/16/20 at 11:52am
Wobbly chair would never lead you astray. Even if it wanted to, it wouldn't get far on account of the wobblyness.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 9/16/20 at 12:09pm
^100% Andy 

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