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TRAINING LOG: Jeff Kaste

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TomLawrence View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 9/17/20 at 10:08am
I have no idea what you all are saying.  I'm clearly missing some kind of secret knowledge that you only get if you can throw a hammer more than 100'.

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/17/20 at 1:56pm
Just follow Luke Crowley on IG and you'll see the Wobbly Googley Eye'd Chair. It's...enlightening 

9/17/20

Warm Up

Hang Cleans 

135x3, 135x3, 185x3, 185x3, 225x5, 225x5, 225x5 easy easy 

Dead Lift 

225x5, 225x5, 315x5, 315x5, 315x5, 315x5 eaassyyyy

Landmine RDLs / Leg Lifts 

4x10 @ 90# / 3x10 with slow eccentrics 

Bunch of bicep stuff because why not. 

Done lifting until next week. Get to help out at a clinic type deal for the NH HG this Saturday. I'll be "coaching" HWFD so that'll be fun. I will be ever vigilant of "the covid" though. 

It'll feel good to wear a kilt again though. 
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: 9/21/20 at 2:09pm
9/21/20

Felt good to take a few days off of training. This week I'm just gonna work up some heavy-ish singles. Not calling them 1RMs but it'll give me a good base going into my first meso/block next week. 

Warm Up 

Power Clean from Floor

135x3, 135x3, 185x2, 185x2, 225x2, 245x1, 255x1 265x1, 275x1, 285xalmost, but no. Had it high enough but didnt get my wrists rolled under and ended up letting go of the bar and it crashed to the floor. My wife was not impressed. Oh well. 275 flew up so I am pleased with how my clean is progressing. 

SSB Squat (wrist was bothering me doing low bar squats recently so went with SSB) 

135x5, 135x5, 225x5, 225x5, 275x3, 315x2, 345x1, 365x1 probably had a 385 in the tank, but 365 didnt move as smoothly as I had hoped so I called it. I am weak but this is a good number to know where I'm at. 

SSB Front Squats 

225x5, 225x5, 225x8 just following up with some extra work. 

Ab Wheel / TKEs elevated about 6" 

3x12 / 3x25 each leg

Solid training. Bench tomorrow. 
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: 9/22/20 at 8:04pm
Wooooo, singles! Good work on the cleans, strong guy. I've kicked around the idea of doing a three or four week block leading up to some heavy singles after nationals. Try to figure out where I'm at and do some dumb(er) stuff again for funzies. It'll be a lot easier to design a block if I can just copy you, so make sure to log it.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/23/20 at 7:03am
Sure thing! I considered some REAL jackin around by thinking about doing some zercher singles or Front Singles but decided against it...for now. 

9/22/20

Warm Up 

Hang Snatch High PUlls (not maxing lol)

135x5, 135x5, 185x5, 185x5, 185x8 just staying poppy 

Bench Press

135x8, 135x5, 185x5, 185x5, 225x3, 255x2, 275x1, 295x1, 315x1 called it despite 315 moving quite well. I think with a human spotter vs rickedy saw horses, 335 could have had a chance. 325 for sure. But it's september so who cares. 

Close Grip Bench 

225x6, 225x8, 225x8 only did 6 first because I forgot how to count

T-Bar Rows / Banded Pull A Parts / Leg Lifts 

3x12 @ 90, 135, 180 / 3x20 / 3x10 

Done. Deadlifts on Friday as I am busy tomorrow morning. Maybe some throwing later today...maybe
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: 9/23/20 at 8:34am
You know what it sounds like you need? Two wobbly spotter chairs.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 9/24/20 at 7:01am
Wobbly chair v rickedy saw horses.  Not sure Andy, too close to call for me.  I’d like to see rickedy saw horses on IG before I can decide.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/24/20 at 12:09pm
I'll post them some day. The legs just collapse at random. Really gets the juices flowing! 

9/23/20

Throws! Beautiful day out, decided to just have fun throwing

HWFD x8 best of 41' definitely sloppy footwork but not bad distance

LWFD x8 best of 75' not great, but I know what I am doing wrong. Just not fixing it at the moment

22# Hammer x8 best of 101' not bad. Slow slow slow

Fun day in the sun
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: 9/24/20 at 1:12pm
Originally posted by Larry Satchwell Larry Satchwell wrote:

Wobbly chair v <span style="font-size: 13px; -webkit-text-size-adjust: auto; : rgb251, 251, 253;">rickedy saw horses.  Not sure Andy, too close to call for me.  I’d like to see </span><span style="font-size: 13px; -webkit-text-size-adjust: auto; : rgb251, 251, 253;">rickedy saw horses on IG before I can decide.</span>


That is tough. Rickety is one of my favorite adjectives, so I'm leaning towards the saw horses, but that wobbly chair has personality. I'll reserve judgement until I see the saw horses.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/28/20 at 12:54pm
Only time will tell which is less safe. My life and your entertain is on the line! 

9/25/20

Warm Up

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 225x2, 245x2, 265x1, 275x1, 285x0 just couldn't get it this time. 

Dead Lifts 

225x5, 225x5, 315x3, 365x2, 405x1, 435x1 called it. Deads just felt BAD. Bar kept drifting away from me and I couldn't stop it. I have to just fix this shit. Not sure where my good deadlifts went, but it's annoying. 315x5, 315x5, 315x12 as punishment sets. These were done at a 1.5" deficit and felt SOOOO much better. Easier to keep the bar near me. Will be working these when I do my deadlifts. 

Incline Bench 

135x8, 135x5, 155x5, 185x3, 205x3, 225x2, 245x1, 255x1, 265x1 heaviest I have gone for a while in incline. Would like to get this closer to 300 in a year. 

That was all I had time for. Disappointed but it's just how she goes sometimes. 
Jeff Kaste



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9/28/20

Beginning the official off season programming. First month is base building. It's less "lifting" than I would like, but I'm invested. 

Warm Up 

Weighted Pull Ups to Max weight added @ 3 Reps @ 3 second negative

7@BW, 3@BW, 3@+10#, 3@+20#, 3@+30# and that was my max. Not bad. 

DB Bench to 3RM / TRX Horizontal Rows (both at 3 second negatives)

60sx5, 60sx5, 80sx3, 100sx3 weight wasn't hard but they are customizable and the handle is breaking and shrinking my grip area so I could barely control them. Dropped it down to 80s for more reps 80sx5, 80sx5, 80sx8 / 4x10 @ BW 

T-Bar Rows / Push Ups / Banded Pull A Parts (all at 3 second negative)

4x8 @ 115# / 3x10 / 3x10 woof

Side Lying Powell Raises 3x10 each side @ 15# DB 
Kneeling Paloff Press 3x10 each side
Feet in TRX Ab Crunches 3x15 
Jeff Kaste



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9/29/20

Warm Up 

OH Squats w/ just bar @ 5 seconds down, 5 seconds up 

5xbar, 5xbar these were super hard for my bad shoulder to stay stable. 

Hang Cleans (60 seconds rest) 

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

"Track" Circuit (did it in the garage). Each movement was 20', 

2 rounds (60 seconds rest) of:
Forward Crawl
Backwards Crawl 
Lunge Forward
Lunge Backwards 
Suitcase Carry 45# DB L Forward
Suitcase Carry 45# DB L Backward
Suitcase Carry 45# DB R Forward
Suitcase Carry 45# DB R Backward
Side Band Shuffle L
Side Band Shuffle R
Forward Band March
Backward Band March 
Forward Crawl
Backwards Crawl

Thrusters 30# DBs 6 rounds of 10 seconds on, 60 seconds off 

20 minutes of "jogging", more of a shuffle at 4mph on Treadmill to try and keep HR at a "Zone 2". Was supposed to use a stationary bike but I dont have one. Sad.  

Different training for me, but not bad. 
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: 10/01/20 at 11:35am
9/30/20

Went to throw on a whim. 

16# Stone 
Fronts x4 best of 39' 
Stands x5 best of 42' 
Glides x5 best of 44' Wrist was kinda bugging me/felt weak on delivery. Otherwise, I wasn't too upset considering it's been months since Ive thrown stone. 

16# Hammer 
McKim Drill x3 
Full throws x7 best of 130' I remembered a cue and my hammer was Back!! Had 4 throws over 128'. Finally.
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: 10/01/20 at 11:40am
10/1/20

Warm Up 

Rack Pulls (From a little below knee cap) 30 secs rest between sets

135x5, 225x5, 225x5, 315x5, 315x5, 315x5 

DB Split Squats (3 seconds eccentric phase) 

30sx10, 30sx10, 40sx10, 40sx10 60 seconds rest between sets....woof

Landmine Corner Wipers (2 seconds eccentric on each rep)

45#x20, 45x20, 45x20 this was really hard

DB Step Ups (12" box) (2 seconds eccentric phase) / Hamstring Curls w/ band (3 secs eccentric) 

30sx10each, 40sx10each, 40sx10each / 3x10 

3-Way Hip Work 3x10each 
Banded "Med Ball side throw" (no med ball) 3x10 each side 
Banded 1/2 Kneeling Chop 3x10 each side 
Jeff Kaste



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10/3/20

Warm Up 

OH Squat (5 seconds down, 5 seconds up)

Barx5, barx5

Split Squat Jumps (slight pause at bottom) 

5eachxBW, 5eachxBW, 5eachxBW, 5eachxBW

Crazy Circuit! Done Consecutively, with a 60 second rest after all of them 
Bulgarian Split Squat Iso Hold 30sE
Psoas March x10each
DeadBugs x10each
Xband Scarecrows w FatGrips x10
Heel Raised Banded Sissy Squarts x10
Standing Hip Abductions x10 each
Front Bridge 60s
Rear Shoulder Bridge w Fat Grips 30sE
Wall Siit 60s
2 rounds total

Low Step Ups for speed (left foot first x30 seconds, right foot first x30 seconds, 60 second rest)

6 rounds x 6" box. This was death by cardio.

20 Minute light jog on treadmill. More of a trot. I have seen toddlers walk faster. 
Jeff Kaste



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10/5/2020

Warm Up 

Weighted Pull Ups to Max weight added @ 3 Reps w/ 3 second negative

5@BW, 3@BW, 3@+10#, 3@+20#, 3@+30#, 3@+40#...PR? 

TRX Horizontal Rows (3 second negatives)

3x15 @ BW, only 30 second rest between sets. This was absolutely brutal

T-Bar Rows / Push Ups / Banded Pull A Parts (all at 3 second negative)

2x8 @ 115#, 2x8 @ 125# / 3x10 / 3x10 woof

Side Lying Powell Raises 3x10 each side @ 15# DB 
Kneeling Paloff Press 3x12 each side
Feet in TRX Ab Crunches 3x17
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: 10/07/20 at 7:03am
10/6/20

Warm Up 

OH Squats w/ just bar @ 5 seconds down, 5 seconds up 

5xbar, 5xbar still hard

Hang Cleans (60 seconds rest) 

135x3, 135x3, 185x3, 185x3, 225x3, 245x5, 245x5, 255x5, 255x5 

"Track" Circuit (did it in the garage). Each movement was 20', 

3 rounds (60 seconds rest) of:
Forward Crawl
Backwards Crawl 
Lunge Forward
Lunge Backwards 
Suitcase Carry 75# DB L Forward
Suitcase Carry 75# DB L Backward
Suitcase Carry 75# DB R Forward
Suitcase Carry 75# DB R Backward
Side Band Shuffle L
Side Band Shuffle R
Forward Band March
Backward Band March 
Forward Crawl
Backwards Crawl

Thrusters 30# DBs 8 rounds of 10 seconds on, 60 seconds off, sucking wind

20 minutes of "jogging", more of a shuffle
Jeff Kaste



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10/8/20

Warm Up 

Rack Pulls (From a little below knee cap) 30 secs rest between sets

135x5, 135x5, 225x5, 275x5, 315x5, 365x5, 365x5, 365x5 probably a bit too light. I'm buildin'!

DB Split Squats (3 seconds eccentric phase) 

40sx15, 45sx15, 45sx15 30 seconds rest between sets....death....

Landmine Corner Wipers (2 seconds eccentric on each rep)

45#x20, 45x20, 45x20 

DB Step Ups (12" box) (2 seconds eccentric phase) / Hamstring Curls w/ band (3 secs eccentric) 

45sx10each, 45sx10each, 45sx10each / 3x10 

3-Way Hip Work 3x10each 
Banded "Med Ball side throw" (no med ball) 3x12 each side 
Banded 1/2 Kneeling Chop 3x12 each side 

My legs are shaky shaky 
Jeff Kaste



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10/10/20

Warm Up 

OH Squat (5 seconds down, 5 seconds up)

Barx5, barx5

Split Squat Jumps (slight pause at bottom) 

5eachxBW, 5eachxBW, 5eachxBW, 5eachxBW

Crazy Circuit! Done Consecutively, with a 60 second rest after all of them 
Bulgarian Split Squat Iso Hold 30sE
Psoas March x10each
DeadBugs x10each
Xband Scarecrows w FatGrips x10
Heel Raised Banded Sissy Squarts x10
Standing Hip Abductions x10 each
Front Bridge 60s
Rear Shoulder Bridge w Fat Grips 30sE
Wall Siit 60s
3 rounds total

Low Step Ups for speed (left foot first x30 seconds, right foot first x30 seconds, 60 second rest)

8 rounds x 6" box. More death my cardio. 

Ran out of time for a light jog. Family timeeee

Jeff Kaste



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10/12/20

Week 3 of Block 1. 2 more weeks to prepare for the TRUE volume monster that is coming down the pike. 

Warm Up 

Weighted Pull Ups to Max weight added @ 3 Reps w/ 3 second negative

3@BW, 3@BW, (Begin tempo) 3@BW, 3@+10#, 3@+20#, 3@+30#, 3@+45# another "PR"

TRX Horizontal Rows (3 second negatives)

5x5 @ 45# plate added 

T-Bar Rows / Push Ups / Banded Pull A Parts (all at 3 second negative)

4x8 @ 115, 125, 135, 135 / 3x10 / 3x10 

Side Lying Powell Raises 3x10 each side @ 15# DB 
Kneeling Paloff Press 3x14 each side
Feet in TRX Ab Crunches 3x17
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10/13/20

Warm Up 

Hang Cleans 

OH Squats w/ just bar @ 5 seconds down, 5 seconds up 

5xbar, 5xbar still hard

135x5, 135x3, 185x3, 185x3, 225x3, 245x5, 255x5, 255x5, 265x5 *2 of those @265 were poor, 3 were solid

"Track" Circuit (did it in the garage). Each movement was 20', 

3 rounds (60 seconds rest) of:
Forward Crawl
Backwards Crawl 
Lunge Forward
Lunge Backwards 
Suitcase Carry 75# DB L Forward
Suitcase Carry 75# DB L Backward
Suitcase Carry 75# DB R Forward
Suitcase Carry 75# DB R Backward
Side Band Shuffle L
Side Band Shuffle R
Forward Band March
Backward Band March 
Forward Crawl
Backwards Crawl

Thrusters 30# DBs 10 rounds of 10 seconds on, 60 seconds off, sucking wind

20 minutes of shufflin'
Jeff Kaste



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10/14/20

Great day out, got out for a few throws 

HWFD x6 best of 40' just want to make sure I can keep hitting this with as little effort as possible

LWFD x10 best of 76' so slow, but it felt good 

22# Hammer x7 best of 103'+ finally feeling the hammer again. 
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10/15/20

Warm Up 

Rack Pulls (From a little below knee cap) 30 secs rest between sets

135x5, 135x5, 225x5, 315x5, 315x5, 405x5, 425x5, 425x5 

DB Split Squats (3 seconds eccentric phase) 

60sx5each, 60sx5each, 80sx5each, 80sx5each, 80sx5each 90 seconds rest between sets.

Landmine Corner Wipers (2 seconds eccentric on each rep)

45#x20, 45x20, 45x20 

DB Step Ups (12" box) (2 seconds eccentric phase) / Hamstring Curls w/ band (3 secs eccentric) 

80sx10each, 80sx10each, 80sx10each / 3x10 

3-Way Hip Work 3x10each 
Banded "Med Ball side throw" (no med ball) 3x14 each side 
Banded 1/2 Kneeling Chop 3x14 each side 
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10/17/20

Warm Up 

OH Squat (5 seconds down, 5 seconds up)

Barx5, barx5

Split Squat Jumps (slight pause at bottom) 

5eachxBW, 5eachxBW, 5eachxBW, 5eachxBW

Crazy Circuit! Done Consecutively, with a 60 second rest after all of them 
Bulgarian Split Squat Iso Hold 30sE
Psoas March x10each
DeadBugs x10each
Xband Scarecrows w FatGrips x10
Heel Raised Banded Sissy Squarts x10
Standing Hip Abductions x10 each
Front Bridge 60s
Rear Shoulder Bridge w Fat Grips 30sE
Wall Siit 60s
3 rounds total

Low Step Ups for speed (left foot first x30 seconds, right foot first x30 seconds, 60 second rest)

10 rounds x 6" box. More death cardio. 

20 minute light light LIGHT jog
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10/19/20

Warm Up

Weighted Pull Ups to Max weight added @ 3 Reps w/ 3 second negative

3@BW, 3@BW, (Begin tempo) 3@BW, 3@+20#, 3@+30#, 3@+40#, 3@+50# these were hard

TRX Horizontal Rows (3 second negatives)

4x10 @ BW

T-Bar Rows / Push Ups / Banded Pull A Parts (all at 3 second negative)

4x8 @ 135, 145, 145, 150 / 3x10 / 3x10 

Side Lying Powell Raises 3x10 each side @ 15# DB 
Kneeling Paloff Press 3x16 each side
Feet in TRX Ab Crunches 3x17
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/22/20 at 11:59am
10/21/20

Warm Up 

OH Squats w/ just bar @ 5 seconds down, 5 seconds up 

5xbar, 5xbar still hard

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 225x3, 245x5, 245x5, 255x5, 255x5 backed off a bit this week 

"Track" Circuit (did it in the garage). Each movement was 20', 

2 rounds (60 seconds rest) of:
Forward Crawl
Backwards Crawl 
Lunge Forward
Lunge Backwards 
Suitcase Carry 75# DB L Forward
Suitcase Carry 75# DB L Backward
Suitcase Carry 75# DB R Forward
Suitcase Carry 75# DB R Backward
Side Band Shuffle L
Side Band Shuffle R
Forward Band March
Backward Band March 
Forward Crawl
Backwards Crawl

Thrusters 30# DBs 12 rounds of 10 seconds on, 60 seconds off, ugh

20 minutes of shufflin'
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: 10/22/20 at 12:02pm
10/22/20

Warm Up 

Rack Pulls (From a little below knee cap) 30 secs rest between sets

135x5, 135x5, 225x5, 315x5, 405x5, 435x5, 455x5 

DB Split Squats (3 seconds eccentric phase) 

60sx10each, 60sx10each, 60sx10each, 60sx10each 60 seconds rest between sets.

Landmine Corner Wipers (2 seconds eccentric on each rep)

45#x20, 45x20, 45x20 

DB Step Ups (12" box) (2 seconds eccentric phase) / Hamstring Curls w/ band (3 secs eccentric) 

60sx10each, 60sx10each, 60sx10each / 3x10 

3-Way Hip Work 3x10each 
Banded "Med Ball side throw" (no med ball) 3x16 each side 
Banded 1/2 Kneeling Chop 3x16 each side 


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/23/20 at 7:21pm
10/23/20

Warm Up 

OH Squat (5 seconds down, 5 seconds up)

Barx5, barx5

Split Squat Jumps (slight pause at bottom) 

5eachxBW, 5eachxBW, 5eachxBW, 5eachxBW

Crazy Circuit! Done Consecutively, with a 60 second rest after all of them 
Bulgarian Split Squat Iso Hold 30sE
Psoas March x10each
DeadBugs x10each
Xband Scarecrows w FatGrips x10
Heel Raised Banded Sissy Squarts x10
Standing Hip Abductions x10 each
Front Bridge 60s
Rear Shoulder Bridge w Fat Grips 30sE
Wall Siit 60s
2 rounds total

Low Step Ups for speed (left foot first x30 seconds, right foot first x30 seconds, 60 second rest)

8 rounds x 6" box. More death cardio. 

20 minute jog
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/26/20 at 12:21pm
10/26/20

New Block!! 

Warm Up 

Power cleans from Floor 

135x4, 135x4, 185x4, 225x4, 235x4, 235x4 working technique 

Bench Press, work to 3RM, done with 3 second eccentric 

135x8, 135x5, 185x5, 185x5, *begin tempo 225x3, 245x3, 265x3, 285x3 called it here. 295 could have been done but after 5 weeks of no real bench, didn't wanna grind out any reps. 

Bent Over Row Cluster sets, all reps done with 3 second eccentric 
Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set. 

165, 175, 175. Holy shit my lats were pumped. 

DB incline Bench / Banded Seated Single Arm Rows (all done with 3 second eccentric) 

45sx15, 45sx15, 45sx15 / 3x10 each arm 

Core work 
Incline Powell Raises @ 15# DB 3x10 each 
Lunge Paloff Press 3x10 Each side 
Ab Wheel 3x12 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/20 at 1:42pm
10/27/20

Warm Up 

Rack Pulls (2 second eccentric) / Hang Clean super set

135x5, 225x5, 225x5, 365x5, *begin tempo 415x5, 455x5, 485x5 / 135x3, 135x3, 185x3, 225x4, 235x4, 245x4 

Front Squat w/ reverse SSB (3 second eccentric) work up to 3RM

135x5, 135x3, 225x3, 245x3, 265x3, 285x3, 305x3 called it here, MAYBE could have gone more but I dont want to grind. 

Hex Bar Deads (3 second eccentric) 
Rep Scheme: 2,3,5,10 all done with 15 seconds rest between and then 90 seconds rest after that cluster set. 

325, 305, 285 holy hell I was DEAD after 

15 minute incline walk after. 
Jeff Kaste



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