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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: 1/24/21 at 3:17pm
1/22/21

Warm Up 

Hang Cleans NORMAL TECHNIQUE but just taking it easy 

135x5, 135x5, 185x3, 185x3, 185x3 yaaaaay cleans! No pains 

Bench Press

135x5, 135x5, 185x5, 185x3, 225x3, 255x2, 275x1, 295x1, 305x1, 315x1 easy, 225x10, 225x10, 225x10 actually pretty easy too 

Bent Over Rows / Banded Triceps Extensions 

185x10, 205x10, 215x10, 235x10 / 4x15 

Seated Banded Rows / Barbell Curls 

4x12 / 4x10, 8, 6, 4 up to 105# 

Moar curls because I have nothing else to live for


Jeff Kaste



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1/24/21 

Warm Up 

High Handle Hex Bar Deads / Split Squats @ BW 

165x5, *add 60# Chains 165x5, 205x5, 235x10, 235x10, 235x10 / 4x5 each leg felt great!! I am weak! 

Seated Military Press / Sideline stretch slide squat (one foot on slidey mat and slide it out, squatting on other leg) 

95x10, 115x10, 125x10, 135x8 boo / 4x5 each leg 

Wide Grip Pull Ups / Bike Sprints / Seated 25# Plate Hammer winds (slow tempo) 

4x8 / 4x30 seconds @ medium resistance / 4x10 each side 

And again, more curls. Some Iso-DB Curls. I want my flabby stubs to grow!
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: 1/27/21 at 7:25am
1/26/21

Saw a PT yesterday and he did a lot of work on my psoas (holy FFFFFFFFFFFFFFFF) and some scraping and ART on my knees and quads. Things felt 10x better after. A few more sessions for manual work were ordered and he gave me a lot of homework to do during training. 

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 205x3, 225x3, 225x3 felt good, but definitely not driving evenly off both legs. 

Incline Bench / 1 Leg weighted Stability rotations (standing on 1 leg and just rotating upper body side to side with 10# DB held in hands) 

135x5, 135x5, 185x3, 195x3, 215x5, 215x5, 215x5, 215x5 / 4x8 each side @ 10# DB held

Seal Rows *1 second pause at top / Single Leg Eccentric High Box Squats 

135x8, 185x8, 225x5, 225x5, 225x5, 225x5 / 4x5 each leg onto a pretty high box. "Bad" leg felt strong on the concentric but tight behind knee upon lock out. 

Trap Upright Rows / DB Rear Delt Flys / Ab Wheel 

4x12 @ 60# / 4x12 @ 30s / 3x10 
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1/28/21 

Warm Up

High Handle Trap Bar Deads *all reps with 60#+ of chains added / 40# DB Goblet Squats 

165x5, 165x5, 215x5, 255x5, 255x5, 255x5, 255x5, 255x5 / 3x10 with a slow eccentric down

Suitcase DB Split Squats (also with a slow eccentric) / Wide Grip Pull Ups 

3x10 each leg @ 1 30# DB / 3x10, 10, 8 

Banded Single Leg light hamstring Curls / Banded Face Pulls / Hip Circle Glute Bridges 

3x10 each / 3x30 / 3x15 each with a good pause at the top of each
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1/29/21

Snatch Grip High Pulls 

135x5, 135x5, 185x5, 185x5, 185x5, 185x5 

Bench Press / Face Pulls

135x5, 135x5, 185x5, 185x5, 225x3, 245x3, 275x5, 275x5, 275x5, 275x5 pretty happy here / 4x15

T-Bar Rows / DB Slideline squats / Seated no back DB OHP 

4x8 @ 90, 135, 185, 205 / 3x10 each side @ 30# DB / 4x8 @ 45s 

Paloff Press / EZ bar BB Curls 

4x10 each side / 4x8 up to 125# (some good body english used) 

Jeff Kaste



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1/31/21 

Warm Up 

Hang Cleans / Stability work, single leg balance on balled up towel banded throw down, side throws

135x3, 135x3, 185x3, 185x3, 225x4, 225x4, 225x4, 225x4 / 4x5 each side, each variation 

RDLs / Wall Sits 

135x8, 185x5, 225x5, 275x6, 275x6, 275x6, 275x6 (ham/glute pain reared its dumb ugly head...dumb) / 4x 40 seconds the burn! 

DB Bulgarian Suitcase Split Squats (slow eccentric)/ Peterson Step Up (slow eccentric) / Neutral Grip Pull Ups 

3x8 each @ 40# in 1 hand / 3x8 each leg @ 40s / 12, 11, 10 

Ab Wheel / DB Rear Delt Flys / Slow Eccentric TKEs 

3x10 / 3x20 @ 15s / 3x12 each
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2/2/21

Warm Up 

Incline Bench Press 

135x5, 135x5, 185x3, 215x3, 235x3, 235x3, 235x3, 235x3, 235x3 *add 3 second eccentric and 1 second pause 195x5, 195x5, 195x5, remove eccentric and pause 135x12, 135x12 

Banded Lat Pull Downs / DB Floor Skull Crushers 

3x15 / 3x15 @ 30s

Banded Seated Rows / Trap Upright Rows 

3x15 / 3x12 @ 80#, 70#, 60#

Bunch of Banded Curls 
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2/4/21

Warm Up 

Hang Snatch High Pulls 

135x5, 185x5, 195x5, 195x5 

Trap Bar Deads + 60# chains / Oblique Stability Rows (basically balancing the body to work the obliques with a 1 arm row. My left oblique is WEAK)

165x5, 215x5, 255x5, 305x5, 305x5, 305x5, 305x5, 305x5 / 4x10 each arm 

Back Squats (YAY!) / Single Leg slow eccentric squats to lower box 

135x8, 185x8, 185x8 / 3x5 each leg 

DB Swings (like a KB) / Hamstring Curls with Band / Leg Lifts 

4x15 @ 85# / 3x10 each / 3x12 
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2/6/21

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 185x3, 225x3, 235x3, 245x3, 245x3 didnt wanna go much higher than this

Bench Press + 60# Chains 

135x5, 135x5, 185x5, 225x3, 255x2, 265x2, 275x2 pretty easy *move to close grip 225x5, 225x5, 225x5

Wide Grip Pull Ups 3 + 30# chains, the rest no chains / Paloff Press holds with thick band 

8, 8, 8 / 3x30 seconds a side

TX Strap Inverted Row / 45# Plate Russian Twists / Bear Plank bird dogs / Empty BB Curls 

3x10 / 3x20 / 3x10 / 3x20 
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2/7/21

Warm Up 

DB Split Squat 3 second eccentrics 

30sx5each, 45sx5each, 60sx8each, 60sx8each, 60sx8each rough

Single Leg BB RDL's 

95x8each, 95x8each, 95x8 each

Single Leg BB Glute Bridge / Hamstring Curls sliding mats on ground in a bridge 

3x10 each leg @ 95, 95, 65 (got too heavy) / 3x10 

Side Planks / Hip Abduction 

3x30 seconds / 3x15 each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/10/21 at 1:26pm
2/9/21

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 205x5, 205x5, 205x5, 205x5 quick and snappy

Incline Bench *all sets against medium blue bands 

135x5, 135x3, *sets done with 30 seconds rest 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3 *remove bands 185x5, 185x5, 185x5

Seal Rows all sets done with 60# of chains / Dead Bugs 

135x5, 135x5, 185x6 185x6, 185x6, 185x6 / 4x40

Spider Curls / Trap Upright Rows / DB Rear Delt Flys 

4x15 @ 65# / 3x15 @ 50# / 3x10 @ 30s 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/10/21 at 9:14pm
Your consistency is infuriating.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/11/21 at 12:55pm
When you're weak and bald, consistency is all you have. But, thank you. 

2/10/21

10 minutes on the bike 

EMOM Trap Bar Deads

3x285+100# chains x20 minutes. Didnt reset the clock, just set a timer and did a set every time another minute ticked away. Wasnt exhausting, but it became evident that I was slowing when I wasnt done with my 3 reps at the :50 mark and it was closer to the :37 second mark every minute. Good stuff.

15 minute Bike

Done. 
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2/12/21 

Only had an hour so I hammered down 

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 185x3, *no rest between the next 3 sets 225x3, 235x2, 255x1, 225x3, 235x2, 255x1 

Floor Press / Oblique Sling Rows 

135x5, 135x5, 185x5, 225x5, 245x5, 265x5, 285x5 pretty happy with these / 3x10 each side @ 60# DB

Wide Grip Pull Ups / Seated OHP Press (5 second eccentric) 

8, 8, 7, 7 / 115x5, 115x5, 115x5, 115x5 

A bunch of curls. 
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2/14/21

Warm Up 

Hex Bar Deads (Low handles BAY-BEEEE) +100# Chains 

165x5, 165x5, 255x3, 275x2, 295x2, 305x2, 325x2, 345x2, 365x2, 395x2 felt really good to pull some decent weight....decent for me. Removed chains 305x5, 305x5, 305x5 

Backwards SSB Front Squats to a 19" box (3-4 second eccentric) / Hex Bar Shrugs 

3x8 @ 165 / 3x10 @ 305# 

Side Plank Leg raise and hold / Suitcase Holds / Ab Wheel 

3x5 each side holding leg in air 5 seconds or more (CRUSHED the glutes) / 3x45 seconds each hand @ 65 pounds / 3x10

15 minutes on the bike


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/17/21 at 8:23am
2/16/21

Super sore from PT on Monday. My hamstring and lateral glutes are weak AF. Will be doing those same exercises again later today. 

Warm Up 

Snatch 5 Shrugs + 3 High Pulls 

135, 135, 185, 185, 185, 185 

Seated OHP w/ 4-5 second eccentric 

95x5 95x5, 95x5, 115x5, 125x5, 125x5, 125x5, 125x5, *No eccentric 95x15 my shoulders are weak but we're getting there

1/2 Kneeling Single Arm OHP w 40# DB / Dead Bug Single Arm DB Floor Press using foam roller between knee and arm to engage core

3x10 each side / 3x8 each side @ 60# DB

Strap Trap Upright Rows / DB Side Raises / Y's and T's 

4x15 @ 40# / 4x15 @ 15s / 4x10 each @ 5s 

Bike for 10 minutes
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/18/21 at 3:25pm
2/17/21 

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 225x5, 225x5, 225x5 felt sluggish 

Back Squat to 19" bench but not sitting on or bouncing off bench w/ 3 second eccentric

135x5, 135x5, 185x5, 225x8, 225x8, 225x8 no pain, felt good. Going to keep upping weight and eventually remove bench.

Knee PT stuff

Lateral Step Up w/DB in opposite hand / Banded Knee Push A part 

2x12 each @ 45# DB / 2x15

Foot Slider reverse lunge w/ 10# plate OH / Calf Raises 

2x12 each / 2x20 

Hamstring Bridge / Side Plank Leg Lift and Hold 

2x10 @ 8-10 seconds each rep, absolutely brutal and hammies cramped on every rep / 2x6 each with 6-8 second hold each rep. Also brutal. 

Enjoying these PT movements that really highlight my weak hamstring and my weak ass glute meds 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/18/21 at 3:27pm
2/18/21

New barbell finally came today after a bit of a mix up. Atlas bar from Titan. Cant afford a real nice bar yet but this one is a nice 28mm bar and I have never owned one. 

Had to break it in despite not having much time. Did some quick cleans to see how it was. 

135x3, 185x3, 225x2, 245x1, 255x1, 265x1, 275x1 felt great. I wasn't even that warmed up and it went well. Excited to use it more. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/18/21 at 8:53pm
I use the Atlas bar for cleans as well. It's not too bad. It'll definitely feel nicer than using a power bar.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/19/21 at 7:17am
That is what Luke said. The fact that it's 28mm vs 29mm makes a world of difference which sounds ridiculous, but it does. But more over, the lack of a center knurling is amazing. I have given my gullet a close trim many a times with that knurling. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 2/21/21 at 8:22am
I am amazed at the variety of bars available today.  Back in the day we had one choice, York.  It put everyone and all the lifts on the same level playing field.  
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Larry, I for the longest time, had just 1 bar and it was fine. But since I'm locked in my house all day I decided to treat myself! 
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Took a nice long weekend in a hotel with my wife before the baby comes in early May. It was awesome. I ate all kinds of food and did jack shit. Came home yesterday and did some work. 

2/21/21

Warm Up 

EMOM  2 reps Back Squat +100# Chains / 3 reps Trap Bar Deads (high handles) 

205 + the chains / 265 for 20 minutes, or 20 rounds. It was great, not too heavy, not too light, not too much recovery time but enough to do quality reps. 

Knee Rehab hip strength work. Wont bore you all. All 3 of you. Larry, Andy....maybe someone else. 
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2/22/21

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 185x3, 225x2, 255x2, 255x2, 255x2 easy peasy

Incline Bench

135x5, 135x5, 185x3, 205x2, 225x1, 245x1, 265x1, 275x1 pretty happy. Most I've inclined in 8 years or so. 

Incline Bench (2 second pause each rep) / Pendlay Row super set

205x5, 205x5, 205x5 / 225x5, 225x5, 225x5 

Oblique Sling Balance single arm rows / Oblique Sling dead bug floor DB Press 

3x8 each @ 60 / 3x8 each at 60 

BB Curls / Banded Triceps Extensions 

4x12 / 4x15 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 2/22/21 at 4:09pm
Glad the knee is doing well.  Congratulations on the new bar.  I’m just saying, with those bars that lower the center of gravity and the ones you don’t even have to hold on to, how do those compare with the old stiff straight bars.  My best squat was 620 with ace knee wraps. How much more could you expect from real knee wraps, body suits, etc? 
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I don't know if the new variable bars like an SSB, Mars Bar, Duffalo, Bison Bar, etc are really ways of getting more weight on the bar, but more to change the loading pattern to break a plateau. 

My new bar is a little thinner, and a little whippier, which is just better for oly lifts vs doing them with a bar meant for benching and squatting. 

Suits, knee wrap, etc definitely are used to lift more hahaha
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/25/21 at 12:45pm
2/24/21

Warm Up 

EMOM Power Cleans from Floor and Back Squats 

2x205 power cleans + 3x255 back squats for 15 minutes 

brutal! 

Then did some knee rehab and hamstring/glute strengthening. 
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2/25/21

Warm Up 

Floor Press / Posterior Oblique Sling Rows 

135x8, 135x5, 185x5, 225x5, 245x8, 245x8, 245x8, 245x8 / 3c6 each @ 45# DB 

Seated Military Press w/ 3 second eccentric / Wide Grip Pull Ups + 30# chains 

95x3, 115x3, 135x3, 155x3, 175x1 boooo. 135x6 / 3, 3, 3, 3, 3, 3 

Oblique Sling Sprinter Rows (1 arm row + opposite leg hip thrust from TX handle) / DB Curls 

3x5 each side, super hard but I enjoyed them. / 3x10 each @ 30#
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/21 at 6:27am
2/27/21

Warm Up 

Power Cleans from floor 

135x3, 135x3, 185x3, 205x2, 225x2, 245x1, 255x1, 265x1, 275x1 pretty impressed with myself. Hoping that with a good training cycle, I can get this a tad higher. 

Hex Bar Deads 

165x5, 255x5, 255x3, 345x3, 365x3, 405x3, 405x3, 405x3, 405x3 felt pretty easy, but didnt wanna push reps or weight higher. Baby-ish steps 

Kneehab work. Highlights include:

12" Slow Eccentric single leg block with no hip shifting using a band to hold onto 3x8 each leg 
3x5 eahc leg @ 40# DB in one hand ingle leg Bulgarian split squat with back leg on a band 
Hip Matrix (being in a plank and moving 1 leg through a range of motion on a sliding pad)
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: 3/01/21 at 6:30am
2/28/21

Warm Up 

Incline Bench / Bike Sprints 

135x5, 135x5, 185x5, 205x8, 205x8, 205x8, 205x8 really pleased / 4x30 seconds each @ a medium high resistance 

Seal Row / DB Tricep Kick Backs / Bike Sprints 

135x8, 185x8, 205x8, 205x8, 205x8, 205x8 / 4x8 @ 30# / 4x30 seconds each @ a medium high resistance 

Posterior Oblique Sling Sprinter Rows / DB Curls 

3x6 each (so so hard) / 4xalllllll the reps @ 40# DBs and 15# DBs
Jeff Kaste



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