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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: 8/31/21 at 2:25pm
8/31/21 

Almost don't even feel the calf pain any more, occasionally get a twinge if I push too hard up the stairs so I am going to continue to take it easy and begin some good blood flow work into it/massage gun. 

Warm Up 

Trap Bar Floor Press / Neutral Grip Pull Ups 

145x5, *add red band 145x3, 175x3, 195x3, 195x3, 195x3, 195x3, 195x3, *remove band 145x20 / 3, 4, 5, 5, 5, 5, 5, 5 tried to do the presses as explosive as possible

DB Bird dog Row / Seated DB single arm OHP against red band 

3x8 each @ 60# / 3x8 each @ 40s

Some gun pumpin

 
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: 9/03/21 at 2:43pm
9/3/21

Warm Up 

Hang Snatch high pull + Snatch with no true catch (for my shouldah)

95x5, 95x5, *2 high pulls, 3 snatches= 5 115x5, 115x5, 115x5, 115x5, 115x5 felt good

Trap Bar Deads + 100# chain on all reps 

165x5, 165x5, 250x3, 250x3, 285x3, 285x3, 305x3, 305x3 trying to explode as hard as I can with each rep

45# Plate Twists / Ghetto Bell Swings against thick band around hips / 45# plate toe touches / TKEs 

3x30 / 3x20 @ 90# / 3x30 / 3x20 each leg

Calf/ankle feeling ok, got a little sore/tender at the end of the work out so definitely some healing to do. Holding off on stones/weights/WOB for a little while longer. May throw some hammers this weekend 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: 9/07/21 at 11:26am
9/4/21

Threw some hammers. No calf pain because, well, it's hammer lol

Warm up

Heavy Hammer x10 best of 102' meh

Light hammer x10 best of 128' better. Was NOT getting long enough on the left. Just one of those days. 
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: 9/07/21 at 11:27am
9/5/21

Weed whacked for an hour and then decided to throw a bit of WOB @ my 14'6 branch.

Righty WOB x8

Lefty WOB x8 

Made 7 of the 8 righty, made 4 of the 8 lefty. Not bad at all! 
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: 9/07/21 at 11:30am
9/7/21

Warm Up 

Hang High Pulls 

135x5, 135x5, 185x3, 225x3, 255x2, 275x1, 295x1, 225x3, 225x3, 225x3 felt great

High Box Squats (26") / Single Arm DB Rows

135x8, 135x5, 225x5, 225x5, 315x5, 345x5, 365x5, 395x5, 315x8, 225x12 really liking these for exploding at a top end of ROM with my quads without bothering my knees. / 5x8 @ 85# each arm

Mild Incline Bench (between flat and regular incline) / Single Leg Opposite arm DB RDLs 

135x8, 135x5, 185x3, 185x3, 225x3, 245x3, 245x3, 245x3, 185x3, 185x3, 185x3 / 30x5each, 45x5each, 60x5each, 60x5each, 60x5each, 60x5each

great stuff



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: 9/10/21 at 10:12am
9/10/21

Quick Speed training 

Warm Up

Hang Snatch (no catch) 

95x5, 95x5, 125x3, 125x3, 135x3, 135x3 enjoying doing these again, the safe non-shoulder-dislocatey way

Banded Speed Squats to parallel *All sets done with doubled over mini bands 

135x3, 135x3, 135x3, 185x3, 185x3, 195x3, 195x3, 205x3, 205x3, 215x3, 215x3 30 seconds rest between sets 

Ghettobell wings against thick black band / Kneeling Trap Bar OHP 

5x10 @ 90# with a deep reach backwards / barx5, 95x5, 105x4, 125x3, 135x2, 155x1, 85x15 

And DONE
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: 9/14/21 at 9:53am
9/11/21

Did some WFD to test out my calf. It was sore but held up!

HWFD 
1-turns x4 best of 36' 
Fulls x6 best of 41' 

LWFD x8 best of 76' 

Was just not getting my left foot down quickly at all

WOB x10 they appeared highish
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: 9/14/21 at 10:15am
9/13/21

Warm Up 

Had an hour so I went fast

Hang High Pulls / Trap Bar Bench 

135x5, 135x3, 185x3, 235x3, 235x3, 235x3, 235x3, 235x3 / 165x5, *add 100# chains 165x3, 165x2, 185x2, 205x2, 225x2, 235x2 the trap bar presses were hard but I loved them!

Trap Bar Deads against medium band / Pull Ups 

165x5, 250x2, 250x2, 250x2, 250x2,205x2, 250x2, 250x2 / 6x3 as fast as possible

20# sheaf x12 throws at a branch of ambiguous height. Feeling more confident about my sheafing. 
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: 9/16/21 at 6:23pm
9/14/21

Warm Up 

OStone 16#
Fronts x4 best of 40'
Stands x5 best of 42' 
Glides x5 best of 45' had no pop whatsoever

HWFD x6 best of 38' see above. Was all over the place

Light Hammer x6 best of 123' 

Poor sleep from a 4 month old learning to sleep is not helpful. 

Doing my best to recover. 
Jeff Kaste



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9/16/21

Tune Up Stuff 

LWFD turn drills x12 or so. Just working on separation and getting that left down fast

Sheaf x8 

Wob x8

Feeling as ready as I will be for Loon. I wont be blowing the socks off the comp but I am just happy to compete there again. 
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: 5 hours 4 minutes ago at 8:56am
9/18 - 9/19

New Hampshire Highland Games, Lincoln, NH

PROS: Dave Barron, Will Barron, Nick MacPhee, Spencer Tyler, Jeff Kaste, Chuck Kasson

16# Ostone- 44'8
HWFD- 41' 
Caber- 70
Sheaf- 27'2
WOB- 16' YES
26# Braemar- 33'10.5
LWFD- 72'2 NO

Overall: 4th 

Had a wonderful time getting back to Loon Mountain after 2 years of not going (2019 being Worlds). It's my home state games and even with limited capacity for COVID, it was a terrific time and I threw much better than I anticipated. My body felt good overall but there has not been much sleep happening due to my 4 month old. That being said, it went well!

Not much to break down in terms of event to event other than my height events. Sheaf felt great and I was very close to hitting 30' which surprised even me. Encouraging that I getting back into the "swing" of it. WOB was the best. It's been FOUR YEARS I think, since I last hit 16. I thought for sure I had lost the strength and size to get 16' any more. Come to find out it was purely technique and I fixed what was wrong. Granted, it took all 3 attempts to get it, I was thrilled. Hoping I can do it again next week. 

LWFD was bad for everyone as the trig was uphill. Not an excuse, but also, an excuse. It was the only thing I was truly disappointed in. 

Thrilled to be back at Loon, cannot wait for next year when things are hopefully "normal".

Celtic next weekend where I will have to do A LOT to not take 8th out of 8 people. But dammit, I will give it hell. 
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: 5 hours 2 minutes ago at 8:58am
9/20

Warm Up 

Shake out training in under an hour

Hang Snatch (no catch) 

115x4, 115x4, 115x4, 115x4 

Trap Bar Jumps / DB Standing Push Press

165x3, 165x3, 165x3, 165x3, 165x3 / 45sx5, 45sx5, 45sx5, 45sx5, 45sx5 snappy

Ghetto Bell Swings / DB Floor Press

3x15 against black band around hips @ 70# / 3x8 @ 45s 

And DONE
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: 4 hours 59 minutes ago at 9:01am
9/21/21

Prep Throws, forgot my tape measure. Probably for the best

LWFD x8 

Heavy Hammer x5

Light Hammer x5

Things felt good. Not outstanding, but good. With a bit more recovery, I'll be ready to rock and roll. 
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 hour 53 minutes ago at 12:07pm
Kick some ass buddy. Great job last weekend. Yeah, I creep on your nasga scores. What of it?
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