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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: 12/15/20 at 7:30am
Are your pecs and triceps sore? I am channeling my soreness to you!
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: 12/17/20 at 4:26pm
12/15/20

Warm Up DB Snatch (no catch, just an above head high pull)

70x3, 70x3, 100x3each, 100x3each, 100x3each

SSB Backwards Front Squat (2 second eccentric) 

135x5, 135x5, 185x4, 185x4, *begin tempo 235x6, 245x6, 255x6, 265x6 not bad. 

Seal Rows (2 second eccentric) 

135x6, 185x5, *begin tempo 205x6, 215x6, 225x6, 226x6 

Landmine Press (2 handed) 2 second eccentric 

135x8, 135x8, 135x8 

Accessories 
Back Extensions 3x20 @ BW
Single Arm Shoulder Press 3x10each @ 45#
DB Shoulder Internal/External Shoulder rotations 3x10 each @ 15#
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: 12/17/20 at 4:27pm
12/17/20

Warm Up 

Power Cleans from floor 

135x3, 135x3, 185x3, 185x3, 235x3, 245x3, 255x3 UGLY 

Bench Press (2 second eccentric each rep) 

135x8, 135x5, 185x4, 185x4, 235x6, 245x6, 255x6, 275x6, 285x5...then 1 10seconds later felt great 

Neutral Grip Pulls Ups (2 second eccentric each rep) max reps per set

9, 6, 5, 5 

DB Rows (2 second eccentric each rep) / DB Rear Dealt Flys (2 second eccentric each rep) / Banded Pull A parts (2 second eccentric each rep)

3x8 @ 100# each arm / 3x8 @ 30s / 3x15 

Accessories 
OH Russian Plate Twists 3x10 @ 45# plate 
1/2 Kneeling OH Paloff Press 3x10 each side
Skipped SUpermans and replaced with shoveling and snow blowing
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: 12/19/20 at 8:52pm
12/19/20

Warm Up 

Rack Pulls *just below knee* (2 second eccentric)

135x5, 225x5, 315x3, 405x3, *begin tempo 465x5, 495x5, 515x5 schweet

Back Squats (2 second eccentric) 

135x5, 135x5, 225x4, 225x4, *begin tempo 275x6, 285x6, 295x6, 315x6, 335x6 squats doin ok
RDLs (no tempo) 

225x3, 275x6, 285x6, 295x6, 305x6, 315x6  

Hamstring Curls w/bands (2 second eccentric) / 1/2 Kneeling Plate Twists w/ band around knee

3x12 / 3x10 

Accessories 
Banded Stability lift 3x10 each
Front Bridge 3x25 seconds 
Banded Stability Chops 3x10 each 
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: 12/21/20 at 12:27pm
12/21/20

Warm Up

Hang Cleans 

135x5, 135x3, 185x3, 225x3, 245x2, 265x1, 275x3 much better reps!, 255x3, 255x3 

Incline Bench (2 second eccentrics) 

135x5, 135x5, 155x5, *begin tempo 175x6, 185x6, 195x6, 205x6, 225x6 easier than 205 last week!!

Low Handle Hex Bar (2 second eccentric)

165x5, 250x4, 250x4, **Begin tempo 365x6, 385x6, 405x6, 425x6 wasn't easy but no pain so that works. 

TRX Pull Ups (2 second eccentrics)

8, 7, 7, 5

Banded Med Ball faux chest pass 3x10 
Banded Shot Put single arm punch 3x10 
Banded Ab Standing Crunches 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: 12/23/20 at 10:01am
Warm Up 

DB Snatch (no catch, just an above head high pull)

80x3, 90x3, 110x3each, 110x3each, 110x3each

SSB Backwards Front Squat (2 second eccentric) 

135x5, 135x5, 185x4, 205x4, *begin tempo 245x6, 255x6, 265x6, 275x6, 285x6 difficult 

Seal Rows (2 second eccentric) 

135x6, 185x5, *begin tempo 205x6, 215x6, 225x6, 235x6, 235x6

Landmine Press (2 handed) 2 second eccentric 

135x8, 135x8, 145x8 

Accessories 
Back Extensions 3x20 @ BW
Single Arm Shoulder Press 3x10each @ 45#
DB Shoulder Internal/External Shoulder rotations 3x10 each @ 15#
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: 12/26/20 at 11:45am
12/24/20

Surgery scheduled for Tuesday. Fingers crossed it goes well. 

Warm Up 

Power Cleans from Floor 

135x3, 135x3, 185x2, 205x2, 245x2, 255x2, 265x2 not easy lol i suck from the floor

Bench Press (1 second eccentric...or just lowering slowly)

135x5, 135x5, 185x5, 205x3, 245x3, *begin tempo 285x3, 295x3, 305x3, 315x3 easy...ish

Low Handle Hex Bar Deads (1 second eccentric)

165x5, 250x3, 250x3, 345x, *begin tempo 395x3, 415x3, 435x3, 455x3 no pain! Not easy by any stretch but I'll take it

Accessories 
Land-Mine Sweepers 3x10each @ 45, 55, 55
Single Arm Paloff Press 1/2 Kneeling 3x10 each
Band Around Knees Glute Bridge 3x25 
Dead Bugs 3x25 each (so, 50)
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: 12/26/20 at 6:04pm
Looking strong, buddy. Hope all goes well with the surgery and it cures all your ills. No doubt you'll come back stronger than ever. I think Luke should shave his head to show solidarity since you'll have to get your knee shaved for surgery.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/27/20 at 1:27pm
Andy, if Luke had a soul, he would do the same...but I'm afraid he's too far gone....

But thanks for the well wishes. I am hopeful to be doing some form of upper body again in 3-5 days. Then I'll have plenty of time to get my legs back on track.

12/26/20

Warm Up 

Rack Pulls (2 second eccentric)

135x5, 135x5, 225x3, 315x3, 405x3, 465x5, 465x5, 465x5 CNS is definitely shot. Grip felt weak even with wraps. 

Hang Cleans

225x2, 225x2, 245x2, 265x2, 285x0 blegh, tried to bite more than could be chewed. 

Backwards SSB Front Squats (1 second eccentrics) 

135x5, 135x3, 185x3, 185x3, 225x3, 255x3, 275x3, 295x3, 315x3 happy I got this considering how I felt 

Neutral Grip Pull Ups (2 second eccentrics) 

3xBW, 3xBW, 3xBW+2-#, 3xBW+30#, 3xBW+50#, 3xBW+60# this has to be a PR 

Accessories 
Banded Stability Lift 3x10each side 
Front Bridge 3x60 seconds 
Banded Stability 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: 12/28/20 at 12:20pm
12/28/20

Last training session before surgery. Hopefully I'll be back to upper body work in 3-5 days. We'll see!

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 225x2, 225x2, 245x2, 265x2, 265x2, 265x2

RDLs (1 second eccentric) 

225x5, 255x5, 295x3, 315x3, 335x3, 355x3 

Incline Bench (1 second eccentric) 

135x5, 135x5, 185x3, 185x3, 205x3, 225x3, 245x3, 265x3 gotta be some kind of PR. Or at least, the best I've done on incline since 2011 or 2012. I'll have to look back. 

Accessories 
Bicycle Crunches 3x25 
Toe Touches 3x25 
Supermans 3x25
Internal/External Banded Rotator Cuff work 3x10 each
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: 12/28/20 at 5:15pm
Best of luck tomorrow, Jeff.

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: 1/03/21 at 4:25pm
Thanks, Tom!

Surgery on Tuesday went well, I'm walking normally again, and pain is minimal but not pushing the envelop more than I have to. Got antsy and decided to start lifting again (upper body only obvi) yesterday. 

1/2/21

Warm Up 

Legless Bench with 2 second eccentric 

135x8, 135x5, 185x5, 235x3, 255x3, 275x3 harrddd 225x5, 225x5, 225x5 I really use a lot of leg drive when I bench, I have discovered. Maybe this stint of no legs will help a little 

Seal Rows 

135x8, 185x5, 205x5, 225x5, 225x5, 225x5, 225x5 

Seated DB OHP / Banded Pull A Parts 

45sx15, 45sx15, 45sx15 / 3x20 

A lot of DB Curls / Standing Banded Ab Crunches 

a ton x so many / 3x30
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: 1/04/21 at 6:48am
Glad to hear it went well.  Hope you continue to heal quickly.  Happy new year.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/04/21 at 3:52pm
Thanks, Satch! Just got some calf pain on the same leg, not sure why. Im sure it'll work itself out. 

1/4/21

Warm Up 

Incline Bench (legless)

135x8, 135x5, 155x3, 185x3, 205x3, 225x3 significantly weaker without legs 185x6, 185x6, 185x6, 135x12, 135x15 

Upright Rows / Banded Pull downs 

4x10 @ 55, 65, 75, 55 / 4x15 

DB Triceps Work / BB Curls 

3x15 @ 45# (1 DB, using both hands) / 3x15 @ 65#

More DB curls / Oblique work 
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: 1/08/21 at 1:44pm
1/6/21

Well, today was interesting. I'll get to that after the quick training I did....

Warm Up 

Wide Grip Pull Ups (was able to comfortably get my knee situated to do these)

6, 6, 6, 6 

Close Grip Bench (legless)

135x8, 135x5, 185x5, 205x5 245x8, 245x8, 245x7, 245x5 trying to get between 5 and 8 on all sets. Not bad

Banded Face Pulls / Seated Landmine Single Arm OHP 

3x20 / 3x10each arm @ 45# added 

A bunch of Curls / Leg Lifts 

All the curls @ 30# DB / 3x15

So starting last Saturday my right calf (same leg as knee scope) started hurting a lot. I worked myself up that is was a blood clot but was then reassured by Doctors office over the phone it likely wasn't. Well by Wednesday (today in this post) it was killing me and I could barely walk so I went to the ER to make sure and after a quick ultrasound I definitely have a blood clot in my calf (deep vein thrombosis). 

Sounds scary, but I'm on blood thinners to clear it up. Saw my ortho yesterday for a follow up and he said it was not a bad clot and since it's below the knee I would be fine on the thinners for a bit and then moving to aspirin. Good times. 

So far, as I type this, it's feeling much better. So I guess that's good.
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: 1/08/21 at 1:48pm
1/8/21

Warm Up 

Bench press legless(w/ 60# chains and 2-3 second eccentric) 

135x8, 135x5, 185x5 *add chains and eccentric tempo 185x5, 185x5, 185x5, 185x5, 185x5 keeping each session a bit different so I dont over train the same stuff. 

T-Bar Rows / 10# plate deltoid flys 

4x15 @ 90# / 4x15 

Seated DB OHP / Banded Pull a parts / Band Curls

3x15 @ 45s / 3x20 / 3x15 each arm 

Got the green light to train upper body still even with the clot, just gotta make sure I don't over do it. So far, it feels good and is getting better. 

I do miss alcohol tho :-(
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: 1/08/21 at 5:36pm
Sorry to hear about the blood clot. That is scary stuff. Glad you’re on the mend.  Don’t cut yourself shaving.  Mike have to the route Luuukey went!
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Thanks, Satch. I may have to grow it out a little!! I'm not thrilled about it, but it's only temporary. 

This is just 2020 getting one last jab at me before it disappears completely up its own asshole hahaha
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: 1/10/21 at 4:38pm
1/10/21

Warm Up 

Wide Grip Pull Ups 

5, 5, 5, 5, 5 60 seconds rest between sets 

Incline Bench (using some leg, got the OK to do so) 

135x5, 135x5, 185x3, 205x3, 245x1, 245x1, 245x1, 245x1, 245x1, *add brief pause every rep 195x5, 195x5, 195x5 

DB Single Arm Rows / DB Single Arm deltoid raises 

90eachx12, 90x12each, 90x12each / 30x10each, 30x10each, 30x10each 

All I had time for. Calf/clot is improving for sure. Pain is nearly gone. Knee is a bit stiff but overall good. I did 3 sets of 5 squats to an above parallel bench and that was all I am allowed to do. Now icing and missing lower body lifts. 
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: 1/11/21 at 11:45am
I haven't checked in for a while, and apparently I missed some things.   Glad to hear your clot is improving. That's scary stuff. I hope everything keeps progressing well and you can get back to making them gains. You're vicarious gains are the only hope my upper body has. Help me, Jeff Kaste, you're my only hope.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/11/21 at 12:25pm
How funny!

Your leg gains are vicariously powering me through this inability to do any lower body work. I'll be walking on 2 fragile pencils before long. 

We are living a symbiotic relationship from over 1000 miles a part. 

This is perfect. 

FFFFF Luke! 
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: 1/11/21 at 8:18pm
With your upper body and my lower body we could form a very oddly proportioned Vultron type being. We'd be unstoppable!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/21 at 6:44am
You guys are hilarious. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/21 at 7:16am
This is what we would look like

Family Guy 6 Million Dollar Man on Make a GIF
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: 1/13/21 at 7:19am
1/12/21

Warm Up (included an easy 10 minute bike ride, no pain! A little tightness but it felt nice to move my legs) 

Close Grip Bench 

135x8, 135x8, 185x8, 205x10, 205x10, 205x10 got fatigued faster than I anticipated. 

Seal Rows / Bent Over DB Rear Delt Flys 

135x8, 135x8, 185x10, 185x10, 185x10 / 15sx10, 15sx10, 15sx10 

Seated OHP / Banded Face Pulls / Planks 

95x10, 95x10, 115x10 / 3x20 / 3x45 seconds each 


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: 1/13/21 at 9:39pm
I like the rake arm. Seems like it could be very versatile. Rakes are good pigeon whackers. Just ask Luke. His garage is infested with them and by infested, I mean there were two in there one time, but they got a good rake whacking and haven't showed their feathery asses there again.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/14/21 at 12:32pm
Luke would have pigeons living in his garage, what a hobo! 

1/14/21

Warm Up 

*Biked for 12 minutes today. Adding time every day

Bench Press 

135x8 135x5, 185x3, 185x3, 225x3, 255x2, *1 pause, 1 regular 295x2, 295x2, 295x2 chest is getting fatigued from the nonstop benching. Taking Saturday off from bench and just doing back stuff and core. 

T-Bar Rows / Above Parallel BW Box Squats / TKEs 

5x5 @ 90, 135, 185, 185, 135*did 15 here / 3x10 / 3x10 each leg knee is feeling ok, a little tight behind the knee but that is just swelling/fluid that is working its way out. Iced after training and it went away 

Banded Wide Grip Pull Downs / DB Rear Delt Fly's / Trap Bar Suitcase Holds 

3x10 @ heavy black band and light red / 3x12 @ 15s / 3x95# 45 seconds each hand 

Leg Lifts 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: 1/16/21 at 8:17pm
1/16/21

Clot is pain free now, just gotta stay on these damn blood thinners for a while to ensure it stays away. I miss beer. 

Decided to give my pecs a day off and just focus on back (and a little shoulder) work. Also did some assorted light knee rehab. I want to push it but I am thinking that easing into my rehab will be smart. 

Warm Up 

Wide Grip Pull Ups 

8, 8, 8, 8 pretty happy especially with the wide grip!

Seated OHP 

95x5, 95x5, 115x5, 135x4, 155x3, 175x1, 135x8 harder than I thought. Just wanted to see where I am at.

Bent Over Rows / Straight Arm Banded Pull Downs 

4x10 @ 155 / 4x15

Banded Single Arm Pull Downs / DB Y's and T's / Dead Bugs 

3x15 each arm / 3x10 each / 2x50 
Jeff Kaste



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1/18/21 

Rode the bike yesterday and did some DB SLRDLs. Just to wake up the glutes. Today I am VERY sore. guess this is what happens when you take 3 weeks off. 

Warm Up 

Hang Muscle Cleans (No leg drive or rebend of knees, just some hip extension and big shrug) 

135x5, 155x5, 155x5, 155x5 these were hard

Incline Bench 

135x5, 135x5, 185x3, 215x2, 235x1, 255x1 *wanted 275x1 but wasn't sure I'd get it, so I didn't try. No need to push now. 205x5, 205x5, 205x5 

Single Arm DB Hammer Row / TRX Inverted Rows 

3x8 each arm @ 85# w/ 2 second eccentric / 3x10 

Empty BB Curls 

3x20 


Knee continues to feel better and better. Will be adding in some more knee/leg work but nothing wild yet. Really going to make sure I'm not pushing too much too soon. 
Jeff Kaste



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Location: Dover, NH
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/21/21 at 12:15pm
1/20/21

*doing the bike in between lifting days, just not logging it. Not worth it. Getting the itch to get back into lower body lifting and knee feels good. Did a little rehab work with it today. 

Warm Up

No Knee drive Hang Snatch High Pulls 

135x8 135x8, 135x8, 135x8 

Trap Bar Deads + Light Blue band 

165x10, 165x10, 165x10 no pain! Felt good to load the knee (somewhat) 

Neutral Grip Pull Ups / 25# Plates shoulder flys 

5, *add 30# chain 5, 5, 5 / 4x10 

Landmine Single Arm Rows / Banded Paloff Press(green medium band) / Leg Lifts 

3x8 each @ 90# / 3x10 each / 3x12 

a bunch of BB curls. 21s, slow eccentrics. I wanted that pump and i got it
Jeff Kaste



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