TRAINING LOG: Lance Barusch

love reading about other athletes working hard.My humble efforts-
Up at 4:15,make protein drink and toast,log onto Nasga
and/or watch games film.Trigger point self massage.
Outdoors at the gym(-8C or 17F) Clear snow off trig and 56wfh swings five sets of five to warm up.Overhead shot throw 47'.Drill 28:cast and dropx5, one turnx8.        In to gym, snatch singles to miss at 225 drop back to 185 and single up to make 225.No-No-No squat 495x2
Rolling thunder standing on 2" plates 200X3.
Finish with neg chins (BW308 X7).Off to work!

Sorry but I am not very forum savy,what does it mean to 'sticky this' (please no pictures)

I have been going through alot of knee pain the past two years and would like to offer my experiences.
First off arthritis,torn cartilage,old football/wrestling wear and tear and the stress of working two full time jobs on my feet for up twenty hours per day caught up with me. Knee pain came on suddenly one day with no prior symptoms.Left knee torn cartilage.Physio(no help),cortisone(mild relief),finally surgery to clean up the damage.
However the cause and remaining symptoms would elude me and continue to flare.Waking up every time I moved a leg...if I could get to sleep at all.Taking so much ibuprophen that I began to lose kidney function.Breaking teeth from clenching.Then the other knee started up!!!
Yes I could walk in to the gym and squat 585 ATG/no equipment but the strength did not last.Rather the strength pulled my joints into imbalance and disfunction.
Time to take stock.
Glutes did not fire,lacked mobility and piroformis was tight.(glute activation,kettlebell swings,foam roll and
stretch)
Lateralis,femoris and hip flexors were way too tight.(foam roll and static stretches all day)
Medialis was not firing at all(TKE's and bulgarian split
squats)
Hamstrings weak in isolation,couldn't leg curl 100lbs.
Honestly dont know what allowed me to squat at all!
Knee joint(s) painful and swelling.(droped all NSAID's,
ordered rehbands(BLUE),built up to eight fish oils per day,joint support formula,durolane injections every six months,Pennsaid 1.5% twice per day and ice everyday).
The knees are now at about 75% and getting better.
High bar squatted 405 for three explosive ATG reps last night,was able to sleep and shovel the fresh foot of snow this morning.
Looking forward to next season of throwing.
Will be putting more on this log but for now I have to go stand in a barrel of ice water in my back yard.

Jan 13,2011 BW 298
Extensive warm up 30 min.
Db snatch-singles to 150
Front squat triples to 315/easy single 355
Clean pulls to chest,triples to 305
             to lower rib cage 345
Seated cable rows-stack of weight,Lots of reps
C.H.G and sit ups-6 sets

Sort of a fun/self repair day
All done in the great outdoors
Kettlebell 70lb swing (tabata intervals)
Kettlebell 40lb weight over bar technique work,
15 reps each hand
Rolling thunder singles to 275
Hammer winds 10x10 with 12lb hammer
WFD line drills three rotations
(wow that sucks) last year could hit five with the 56!
Foam roll for about 30 minutes,stretch 30 minutes,
Contrast hydrotherapy three cycles

Thought about some goals for next year
1-learn some technique on open stone
2- WFD 70+ and 37+
3- Hammers 105 & 120
4- Get to more than three games

Warm up 15 min
-eliptical machine,leg curls,hip flexor stretch,foam roll
-10 minutes stuffing partner into her squat suit

Front squats triples with elite green/average bands
triples to 295 (I am 6'5' and holding the rack with these bands is crazy.)
Snatch grip dealift 405x5
                      425x1 easy
The rest of the workout was doing leg work for my training partner who is a 12x national champion powerlifter.I fling a kilt on,they stuff themselves
into a suit that could take a bullet!

Nice Log Lance!!!!  Strong work!

 

Jay O'Neill

Jan 29 BW 296 and dropping
Feeling a little weak from dental surgery three days ago
Cleans singles every ten pounds from 185 to 275
Front Squat 315x5
Snatch grip deads Singles to 435
Bench press 6x3:
185 Barbell/double micro monster bands &
70lb weight release on first rep
(haven't benched in about three years)
Kettlebell windmills with 70lbs 3x8

Another active rest/rehab day
(why do I need so many???)

On the field football type footwork drills
Kettlebell swings,tabata style for two rounds
Dick Hartzell mini band shuffle,
(two micro monsters over shoulders to opposite foot
and one light band crossed over knees).Lateral step across from sideline to sideline.
Inside for 20 minutes of band joint traction
15 minutes on foam roll
Contrast shower
Ahhhh done!

Foam roll 20 min.
Drop snatch 225 3x3
Squat with elite average bands 405x3
Bands off and singles @435/455
Good Mornings- triples to 275
Jerk Behind Neck- singles to 275
A lot of leg curls and sit ups
trigger point work with baseball-OUCH
Whirlpool/steak/sleep

Foam roll,the stick,baseball or tennis ball all work for either trigger point therapy or massage type work.They can be used prior to physical effort to warm up and get the muscles moving.After a workout or the next day they are great for hitting those knots in muscle tissue (trigger-points).
With your back pain get a tennis ball or if your gym has a roam roll lie down on your back and just roll every direction you can think of.When you feel pain,stay on that sore spot for a minute.
Move around and take some deep breaths.It will be painful but,other than being married to a massage therapist,there is just nothing else like it to help
minimize pain and increase function.

Good ideas!  Thanks

Feeling good about progress of throws.
Making it out once or twice per week
Long time injuries are getting slowly better.
In the past I have always been overly aggressive with
intensity and volume.Now I am trying to keep the quality and work ethic but temper with rehab and pace.
Foam roll 20 min
Drop snatch singles to 275
Squat with average elite bands/adding 155lb per band:
385x5
405x3
425x1 and 445x1 This was one of the most difficult squats I have done in years.The set up and walk back
to the rack is almost a life and death struggle.Thinking about starting to use a belt.Not sure how this will affect
the strength gains directed towards throwing?
Good mornings sets of five 135-295lbs
Three sets each of leg curls,sit ups and russian twists
with bands.
Now:moose steak,greens and four baked potatoes.
Couple more weeks of strength then onto power and more throws.

Oral Hyaluronic Acid you say??? Whats your normal dosage
like? Read on Craig Smith's post that Chirolifter uses 600mg per day.The synvisc shot did not go so smooth this week.For some reason the doc wanted to use an injection site on inside of knee.Three misses later
and he went for the usual outside of leg injection.
Knee was beat up for a few days but now is great.
This morning needed a long time to get out in -10c
weather and start.
Started with football type warm up drills 15 min.
Band resisted lateral walks
Swings with 56-5x5
Overhead throws:height and for distance
28 line drills x5,hit five rotations
LWFD one turns and release/first turn x8
     "    ""&nb sp;       "     /sprint phasex6
Glide drills 15 min. these are feeling better but
there is a chain of movements that I need alot of
work to smooth out.
Open stone stand throws x5
Glide x8
No hammer work this week,rotator cuff minor injury.

Lance - please contact me ASAP.  I have sent you my contact info on facebook.

Right away please!