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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: 10/29/20 at 11:28am
10/29/20

Warm Up 

Muscle Snatch from floor 

115x5, 115x5, 115x5 nice and easy, which is what I wanted. 

Seal Rows to a 3RM (3 second eccentric) 

135x5, 135x5, 185x5, *begin tempo 185x3, 205x3, 215x3, 225x3, 235x3, 245x3 that was about where it got hard. Eccentrics got tough!

Bench Press (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. 

225, 185, 155 wow. I almost died on all of these. So much to live for...

High Incline Chest Supported DB Rows / Alternating DB OHP Seated (3 second eccentric on both) 

60sx12, 60sx12, 60sx12 / 30sx10each, 30sx10ech, 30sx10each

2 way hip circuit 3x10 
Kneeling Med ball side toss (no med ball, sub in band) 3x10 each side 
Lunge Stability Banded Chop 3x10 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: 10/30/20 at 1:41pm
10/30/20

Warm Up 

Rack Pulls (2 second eccentric)

135x5, 225x5, 315x5, 365x5, 435x5, 435x5, 435x5 

Hang Muscle Snatch 

135x4, 135x4, 135x4 easy peasy 

Deadlift work to 3RM (3 second eccentrics) 

135x5, 225x5, 225x3, *begin tempo 315x3, 365x3, 385x3, 405x3, 425x1 just getting that stabbing pain in my upper ham/glute area again. I know this means I am out of position. Really upset. I hate deadlifts now and that is no way to live!! I WILL  fix this issue. 

Squats (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

225x5, 225x3 *begin rep scheme*

275, 225, 195 and my soul was sucked away from my body. The weight wasn't hard, but the upper back bracing and breathing was. My quads were pumped after which I loved. 

Taking a little over a week off to drive to Florida to visit my mom who's been sick (not COVID) so I'll be doing some maintenance DB work when I am down there. Bringing my 45's and some bands to get some work in but mostly going to rest. When I come back I will redo this week for this block and be back on track. 
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: 11/04/20 at 6:58pm
Packing lifting equipment on trip. I wish I was as dedicated as you. You cray. Hope all is well with your mom.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 11/05/20 at 6:38am
Hope your mom gets better soon.  
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/05/20 at 6:58am
Thanks Andy and Satch! She is doing well so far, I appreciate it. 

I have only done one workout so far, but I will be doing another today to stay sane. They are nothing special, but I know if I didn't do anything I'd be a mental mess!
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: 11/09/20 at 6:03pm
11/9/20

Finally back from Florida. 2 days of driving is rough but I was craving some training. My bad knee started feeling weird/hurty while I was there. Not sure why, other than the driving maybe doing it. Either way, I'm gonna train and figure out what hurts and what does not. A knee scope may be needed. 

Repeating Week 1 of training for numbers

Warm Up

Power cleans from Floor 

135x4, 135x4, 185x4, 225x4, 235x4, 235x4 felt ok...a little heavy

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

135x8, 135x5, 185x5, 185x5, *begin tempo 225x3, 245x3, 265x3, 285x3 called it here. Glad to hit same numbers as pre-trip. 

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. 

185, 155, 135 such pump....

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 3x10
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: 11/11/20 at 12:34pm
11/11/20

Thank you to all the vets out there. 

Day 2 round 2 

Warm Up 

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

135x5, 225x5, 225x5, 315x3, 385x3 *begin tempo 415x5, 455x5, 495x5 / 135x3, 135x3, 185x3, 225x4, 235x4, 245x4 +10# on rack pulls from last time. Noice

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

135x5, 135x3, 225x3, 245x3, 265x3, 285x3, 295x3 called it here. Sad I was 10# down here, but shit happens. I'll live. 

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, 275 felt easy but breathing was not 

15 minute stationary bike in zone 2 HR. Bike is a new addition to the basement. Excited to do some biking. 
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: 11/14/20 at 4:20pm
11/12/20

Warm Up 

Muscle Snatch from floor 

115x5, 115x5, 115x5 

Seal Rows to a 3RM (3 second eccentric) 

135x5, 135x5, 185x5, *begin tempo 185x3, 205x3, 215x3, 225x3, 235x3, 245x3 that was about where it got hard

Bench Press (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. 

225, 185, 155 wow, it hurts

High Incline Chest Supported DB Rows / Alternating DB OHP Seated (3 second eccentric on both) 

60sx12, 60sx12, 60sx12 / 30sx10each, 30sx10ech, 30sx10each

2 way hip circuit 3x10 
Kneeling Med ball side toss (no med ball, sub in band) 3x10 each side 
Lunge Stability Banded Chop 3x10 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: 11/14/20 at 4:22pm
11/14/20

Warm Up 

Rack Pulls (2 second eccentric)

135x5, 225x5, 315x5, 365x5, 435x5, 435x5, 435x5 

Hang Muscle Snatch 

135x4, 135x4, 135x4 easy peasy 

Deadlift work to 3RM (3 second eccentrics) 

135x5, 225x5, 225x3, *begin tempo 315x3, 365x3, 385x3, 405x3, 425x3 looking up and getting into thoracic extension helps. It helps A LOT. 425 felt easy. 

Squats (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

225x5, 225x3 *begin rep scheme*

275, 225, 195 this didnt get easier
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: 11/16/20 at 1:38pm
11/16/20

Warm Up

Power cleans from Floor 

135x4, 135x4, 185x4, 235x4, 235x4, 235x4 feelin' fine

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

135x8, 135x5, 185x5, 205x3, *begin tempo 235x3, 255x3, 275x3, 295x3 feeling stronger. 305x3 next week could be a stretch, but I think I'll give it a shot. 

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. 

195, 155, 135, 115 four sets is so many...

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

60sx15, 60sx15, 60sx15 / 3x10 each arm 

Core work 
Incline Powell Raises @ 15# DB 3x10 each 
Lunge Paloff Press 3x12 Each side 
Ab Wheel 3x12
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: 11/18/20 at 7:20am
11/17/20

Warm Up 

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

135x5, 225x5, 225x5, 315x3, 385x3 *begin tempo 435x5, 475x5, 515x5 / 135x3, 135x3, 185x3, 235x4, 245x4, 255x4 getting my rack pulls to a more respectable place. Almost

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

135x5, 135x3, 225x3, *Begin tempo 255x3, 285x3, 315x3 this felt really good, to the point where I thought I misloaded the bar. Happy

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. 

345, 315, 275, 255 so many reps

15 minute stationary bike in zone 2 HR
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: 11/19/20 at 11:56am
11/19/20

Warm up 

Muscle Snatch from floor 

135x5, 135x5, 135x5 easy 

Seal Rows to a 3RM (3 second eccentric) 

135x5, 135x5, 185x5, *begin tempo 185x3, 225x3, 235x3, 245x3, 255x3 feeling stronger in this lift 

Bench Press (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. 

235, 185, 155, 135 didnt quite get all the reps on 235. Had to re-rack, count to 5 and get the final rep

High Incline Chest Supported DB Rows / Alternating DB OHP Seated (3 second eccentric on both) 

60sx12, 70sx12, 70sx12 / 40sx10each, 40sx10ech, 40sx10each

2 way hip circuit 3x10 
Kneeling Med ball side toss (no med ball, sub in band) 3x12 each side 
Lunge Stability Banded Chop 3x12 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: 11/21/20 at 12:20pm
11/21/20

Warm Up 

Rack Pulls (2 second eccentric)

135x5, 225x3, 315x3, 405x3, *begin tempo 455x5, 455x5, 455x5 

Hang Muscle Snatch 

135x4, 145x4, 155x4 probably as heavy as I'll go this block

Deadlift work to 3RM (3 second eccentrics) 

135x5, 225x5, 225x3, 315x3, 315x3, *begin tempo 375x3, 395x3, 415x3, 445x2 pain stopped me from doing a 3rd rep. It wasn't too heavy, but my shoulders drooped and no amount of looking up helped. I'll get it next week 

Squats (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

225x3, 225x3 *begin rep scheme*

285, 225, 195, 165 woof
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: 11/23/20 at 3:09pm
11/23/20

Warm Up

Power cleans from Floor 

135x4, 135x4, 185x4, 225x4, 225x4, 225x4 things felt a little sluggish, so I kicked it back to 225s

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

135x8, 135x5, 185x5, 205x3, *begin tempo 245x3, 265x3, 285x3, 305x3 very happy with this. Moved well, too. 

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. 

205, 165, 135, 115, 95 omg, lat death

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

60sx15, 60sx15, 60sx15 / 3x10 each arm 

Core work 
Incline Powell Raises @ 15# DB 3x10 each 
Lunge Paloff Press 3x14 Each side 
Ab Wheel 3x12
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: 11/25/20 at 7:32am
11/25/20

Warm Up 

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

135x5, 225x5, 315x3, 405x3 *begin tempo 445x5, 485x5, 525x5 / 135x3, 135x3, 185x3, 235x4, 245x4, 255x4 felt heavy

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

135x5, 135x3, 225x3, *Begin tempo 265x3, 295x3, 325x2 I was so close to a 3rd rep but my shoulders rounded too much. Gonna try it again next week. 

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. 

365, 315, 275, 255, 225 100 reps of hexbar deads is too many reps of hexbar deads

No time for biking, had to grill dinner
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: 11/26/20 at 2:27pm
11/26/20

Pre-Turkey Training 

Warm up 

Muscle Snatch from floor 

135x5, 135x5, 135x5 wanted to do more but I was still a bit thrashed from hex bars the other day. 

Seal Rows to a 3RM (3 second eccentric) 

135x5, 135x5, 185x3, 205x3, *begin tempo 235x3, 245x3, 255x3, 265x3 felt good

Bench Press (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. 

235, 185, 155, 135, 115 100 reps of bench death. Once again had to do the final 2 reps for 235 separate. Just pumped out. 

High Incline Chest Supported DB Rows / Alternating DB OHP Seated (3 second eccentric on both) 

60sx12, 70sx12, 70sx12 / 40sx10each, 40sx10ech, 40sx10each

2 way hip circuit 3x10 
Kneeling Med ball side toss (no med ball, sub in band) 3x14 each side 
Lunge Stability Banded Chop 3x14 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: 11/29/20 at 6:22am
11/28/20

Warm Up 

Rack Pulls (2 second eccentric)

135x5, 225x3, 315x3, 405x3, *begin tempo 455x5, 455x5, 455x5 kept it the same as last week

Hang Muscle Snatch 

145x4, 145x4, 145x4 Backed down but kept it at 145 all sets

Deadlift work to 3RM (3 second eccentrics) 

135x5, 225x5, 225x3, 315x3, 315x3, *begin tempo 355x3, 385x3, 415x3, 445x0 just did not have it this week. Been a tough block. I have one more week, so I'll try it again next week. 

Squats (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

225x3, 225x3 *begin rep scheme*

295, 235, 205, 175, 135 really happy with this. A small consolidation considering how shitty DLs were. 
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: 11/30/20 at 12:33pm
Happy birthday, strong guy!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/30/20 at 1:28pm
Thanks, Chief!! 

11/30/20

Birthday training. Last week of this block, it's been brutal but I love it. Got an MRI on Friday for my knee as it's been swelling and clicking/catching way more recently. Squats and other lifts dont hurt, but casual living causes it to catch. Probably will get it scoped. Who knows. 

Warm Up

Power cleans from Floor 

135x4, 135x4, 185x4, 225x4, 235x4, 235x4 felt good. 

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

135x8, 135x5, 185x5, 215x3, *begin tempo 255x3, 275x2, 295x1, 315x2 I didn't try the 3rd rep as I didn't have a spot...ever. Likely that I wouldn't have gotten it, so, I'm sad

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. 

215, 185 only 2 sets this final week. Thank god.

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

60sx15, 60sx15, 60sx15 / 3x10 each arm 

Core work 
Incline Powell Raises @ 15# DB 3x10 each 
Lunge Paloff Press 3x16 Each side 
Ab Wheel 3x13
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: 12/02/20 at 7:37am
12/1/20

Warm Up 

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

135x5, 225x5, 315x3, 405x3 *begin tempo 465x5, 505x5, 535x5 / 135x3, 135x3, 185x3, 245x4, 245x4, 245x4 this felt strong today

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

135x5, 135x3, 185x3, 225x3, *Begin tempo 255x3, 275x2, 305x1, 325x3 BOOM, got it this week. Not easy per say, but felt strong. 

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. 

385, 325 2 sets is so much nicer, even if they are heavyish

15 minutes of Zone 2 biking. 

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: 12/02/20 at 8:02am
Forgot to mention. Good luck with your knee. I feel your pain.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/02/20 at 10:17am
Thanks man! It's very strange. When I lift, it doesnt hurt at all. But walking around, getting up from being cross legged, I feel it popping and rolling and hurting occasionally. Just gotta get some shitty meniscus scoped out. 
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: 12/03/20 at 2:02pm
12/3/20

Warm Up 

Muscle Snatch from floor 

135x5, 135x5, 135x5 

Seal Rows to a 3RM (3 second eccentric) 

135x5, 135x5, 185x5, 185x3, *begin tempo 225x3, 235x3, 245x3, 255x3 felt easy

Bench Press (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. 

235, 185 finally got em all

High Incline Chest Supported DB Rows / Alternating DB OHP Seated (3 second eccentric on both) 

60sx12, 60sx12, 60sx12 / 45sx10each, 45sx10ech, 45sx10each

2 way hip circuit 3x10 
Kneeling Med ball side toss (no med ball, sub in band) 3x16 each side 
Lunge Stability Banded Chop 3x16 each side

Jeff Kaste



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