TRAINING LOG: Lance Barusch
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Topic: TRAINING LOG: Lance Barusch
Posted By: prevail
Subject: TRAINING LOG: Lance Barusch
Date Posted: 1/06/10 at 12:34am
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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!  ------------- LB |
Replies:
Posted By: C. Smith
Date Posted: 1/06/10 at 12:58am
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Real Name:
Not Given If I knew who you were, i would sticky this. ------------- |
Posted By: prevail
Date Posted: 1/06/10 at 2:18pm
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Sorry but I am not very forum savy,what does it mean to 'sticky this' (please no pictures) ------------- LB |
Posted By: dl_buffy
Date Posted: 1/07/10 at 1:31am
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If you notice the ten or so threads/topics right at the top of this board...the training logs. They will always stay at the top because they have been made into 'stickies'. That means the forum moderator has set them up with that classification. It is just a way to put some topics right at top so everyone sees them all the time. Otherwise they can fall of the end of the list over time and get lost, which is the normal course for forum topics. So..if you want your training log to stay near top, then Craig (or someone else) can sticky it for you, but they want to put your real name in title of thread. Does that help? |
Posted By: prevail
Date Posted: 1/12/11 at 11:33am
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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. ------------- LB |
Posted By: babyfire
Date Posted: 1/12/11 at 4:01pm
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Lance! Good to see ya on here brother. Looks like training is going well for ya...keep it up! ------------- Dean Curtis |
Posted By: prevail
Date Posted: 1/13/11 at 4:57pm
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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 ------------- LB |
Posted By: prevail
Date Posted: 1/15/11 at 12:08pm
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Jan 15 BW 300
15 minute warm up Power snatch triples to 185 Band front squat (elite black and red) triples to 295 Snatch grip deadlift (elite green) triples to 345 No bands-triples to 405 3 sets of ab wheel overhead shot throws over baseball cage 35ft 11 throws backwards/not one forward (8 attempts) ------------- LB |
Posted By: prevail
Date Posted: 1/17/11 at 3:53pm
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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 ------------- LB |
Posted By: prevail
Date Posted: 1/18/11 at 2:53pm
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Really off day,started to put effort into weekend throws and carried over fatigue until today.
Will cut back from three to two gym days. High Bar squats 405x5,425x2 Stiff leg deadlift-fives to 385 Shrug (explosive) 455x8/495x5,545x3 Decline sit ups 25/20/15/8/8 Foam roll 15min. contrast shower and sauna eat now...sleep soon ------------- LB |
Posted By: prevail
Date Posted: 1/22/11 at 12:32pm
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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! ------------- LB |
Posted By: prevail
Date Posted: 1/23/11 at 2:32pm
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Still in the process of pushing volume and skills work
up in throws.I am starting with a light(12lb)hammer, 28 wfd and 16lb shot.Over the next six weeks I will build both volume and implement weight. Today - Hammer winds10x10-half left half right starts - 28 wfd line drills 5x3 rotations 8 one spin throws - Standing stone throws with shot Glide line drills about 10 Watched film for about an hour during Steelers/Jets ------------- LB |
Posted By: bigirish01
Date Posted: 1/24/11 at 3:01am
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Nice Log Lance!!!! Strong work!
Jay O'Neill |
Posted By: prevail
Date Posted: 1/25/11 at 3:16pm
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Strength has been going up okay and I thought I would do a sort of light day.
Eliptical machine for ten min. (watched treadmill follies:two guys running backward, one woman doing a sideways crab shuffle and I shit you not a guy running with a snorkel in his mouth!!!) Five minutes of shaking my head to further warm up. Foam roll and stretch ten minutes Overhead squats triples to 225,singles to 265 High bar squat triples to 365,a few down sets Stiff leg deadlifts fives to 365 & 405 x 4 Roman chair sit ups 25/15/10 Ab wheel roll outs 3x8 ------------- LB |
Posted By: prevail
Date Posted: 1/29/11 at 5:43pm
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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 ------------- LB |
Posted By: prevail
Date Posted: 2/02/11 at 7:04pm
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Threw alot of volume on Sunday
hammer winds 10x10 with 16lb 16lb shot worked on glide drill and full throws threw about twenty full throws,next day my hand looked like Hellboy's (giant and red).Looking for seven feet on my PB.Got two so far! Wednesday Late day/last minute workout Power Cleans singles to 295 Squat with elite average bands365x5/385x3/405x3 Good morning WOB simulation 225 3x5 Speed Bench press with 205 plus 80lbs weight release and micro monster bands-6x2 Leg Curls/seated rows/sit ups ------------- LB |
Posted By: prevail
Date Posted: 2/04/11 at 9:48am
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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! ------------- LB |
Posted By: prevail
Date Posted: 2/07/11 at 4:49pm
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Lifted heavy Sat
Can't rememeber exact numbers but know I hit a snatch grip deadlift of 445x1 and 405x5. Sunday was THE day Planned to help partner at friends home gym with bench prep for National championships... Showed up at this guys home gym and it is heaven on a bar.Every piece of strongman or elite powerlifter stuff my heart could ever want.It was iron Disneyland! The guy is a multi time world record holder. I haven't really benched heavy since football days. They talked me into a paused 315.Next they wanted to try stuffing me into a bench shirt that looked like it belonged on a small dog.No thanks! This guy went on to one board 585 like nothing! Oh right..my training.I lifted a 295 stone first try ever.Farmers walked 275 for maybe 100 ft. Man was this stuff fun. Too jacked to head to superbowl party so I went and threw the 28 for about 20 throws first. What a weekend,next weekend I shall ask the 315lb stone to dance. ------------- LB |
Posted By: prevail
Date Posted: 2/08/11 at 3:27pm
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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 ------------- LB |
Posted By: babyfire
Date Posted: 2/09/11 at 7:23am
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Hey Lance. What does the foam roll do? I've never used it. Is it just about getting a good stretch in the quads? ------------- Dean Curtis |
Posted By: prevail
Date Posted: 2/09/11 at 8:15am
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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. ------------- LB |
Posted By: C. Smith
Date Posted: 2/09/11 at 8:25am
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fwiw, a lacrosse ball works best
(as opposed to baseball/tennis/etc...) ------------- |
Posted By: babyfire
Date Posted: 2/12/11 at 6:39am
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Good ideas! Thanks ------------- Dean Curtis |
Posted By: prevail
Date Posted: 2/13/11 at 9:12am
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Missed mid week workout,cortisone shot to throwing elbow.Overly physical job,not throwing related.
Sunday Feb13 BW steady at 297-303 Due to the elbow relaxing a few more degrees further than in the past two years I threw for volume with more effort put into positioning. Hammer winds 10x10 @16lbs Glide Drill 20 minutes (takes awhile for the brain) Open stone throws X15 LWFD line Drill 5x3 rotations LWFD one spins X10 Thinking about starting to include jump rope as other have been doing,not sure if anyone is just jumping or doing the boxer type footwork. Next week is my first in a series or three injections of Neovisc into left knee.Have had Durolane,hope it works as well. ------------- LB |
Posted By: prevail
Date Posted: 2/14/11 at 4:52pm
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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. ------------- LB |
Posted By: BigScot50
Date Posted: 2/14/11 at 5:05pm
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I have been supplementing with a Hyaluronic Acid oral supplement over the past 4 months now, have seen an improvement. This is the same compound that is found in Synvisc injections. It has helped me with my knee pain, just a suggestion. Made by Purity Products called HA Joint Formula. ------------- "He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet) |
Posted By: prevail
Date Posted: 2/19/11 at 7:22am
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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. ------------- LB |
Posted By: prevail
Date Posted: 2/20/11 at 7:08pm
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Knew the day was going to be a long and painful one.
In bed at 4:30am,too much red wine,never enough good friends.Up at 8:30 for travel to friends home gym(see Feb 7th).Having issues with rotator cuff all week so had to play in safe.YEAH RIGHT! Power cleans up to 325 for single. These were done with an eleiko set.99% of all my other olympic lifts are with steel plates and can't be dropped. I am just shocked how much energy this saves. Atlas stone loaded 308lb-no tack Demo WFH and threw 15 throws Helped run local powerlifting event for three hours, then deadlifted while calibrated Ivanko IPF set was on hand. Now I am home after the BBQ:sore,full,and ready for bed. Also as a side note,the Synvisc shot has made my knee feel almost good as new. ------------- LB |
Posted By: babyfire
Date Posted: 4/12/11 at 10:13am
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Lance - please contact me ASAP. I have sent you my contact info on facebook. Right away please! ------------- Dean Curtis |
Posted By: prevail
Date Posted: 11/03/12 at 9:02pm
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Been offline for awhile with some health issues.This season really beat the crap out of me and was more about survival than throwing well in practise or on game day.Have worked out health issues and am now putting in the work for long standing injuries. One hard lesson I have learned is that effort and work are a never ending process of change. Just because something worked once (or for years) doesn't mean it will continue. Have been working hard on getting whole arm complex working correctly. Voodoo floss,graston and getting a few bone chips taken out have set me back on the path. Have not been able to press,in any manner,with decent weight for a few years. Have been hammering the typical three week cycle of movements.I want to be strong to throw and not just add weight to the bar by becoming more skilled. Today was box squats lots of volume to 385,typical westside form here. Good morning fives to 245 and triples to 285. Overhead press with voodoo bands wrapped on,10 reps to 175,triples to 205 and one single @225. Pain free,well bad pain free, so shut these down. Hit some seated row volume and ab wheel.The movement I love to hate Lots of mobility and foam roll prior,during and after. Throwing in the morning ------------- LB |
Posted By: Kilt1979
Date Posted: 11/04/12 at 2:46pm
| Nice to see you post big guy! Dont be a stranger! |
Posted By: prevail
Date Posted: 11/04/12 at 6:57pm
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Throwing was great today.Lots of volume range throws. Typical warm up of Foam roll,mobility and drills for each event. MSA 12 throws at or over range goal. LWFD 14 throws over (used lifting strap,good stuff) LH 19 throws over Working a lot of drills to correct technique. BW steady @290 ------------- LB |
Posted By: bigirish01
Date Posted: 11/05/12 at 10:20am
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Sweet! Good to see ya posting here lance! ------------- Jay "Big Daddy" O'Neill |
Posted By: prevail
Date Posted: 11/07/12 at 10:16pm
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Deadlifts, what else do I need to say? 385x8 405x5 455x3 495x2 515/525/535/545 for a miss conventional,no belt Lots of Voodoo and foam after ------------- LB |
Posted By: Duncan McCallum
Date Posted: 11/08/12 at 12:37am
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Nice deads. I guess I missed the bus on voodoo floss. ------------- The man in the arena. |
Posted By: prevail
Date Posted: 11/08/12 at 7:37pm
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Duncan you really missed the boat! Check out Sanfransisco Crossfit videos on Voodoo flossing. I put that sh-t on everything! Have been unable to fully lockout my right arm for three years and after five weeks of voodoo,the arm is almost 100%. I would place the voodoo bands right up there with the foam roll. ------------- LB |
Posted By: Duncan McCallum
Date Posted: 11/09/12 at 12:15am
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You lost me at Crossfit. ------------- The man in the arena. |
Posted By: prevail
Date Posted: 11/09/12 at 10:48pm
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Hey don't knock cross fit.When this phase of fitness passes,the rest of us will be able to get bumper plates for next to nothing. ------------- LB |
Posted By: Sean
Date Posted: 11/10/12 at 5:49pm
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AHAHAHAHA! Glad to hear you're getting healthy, big man. Come over this year.
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Posted By: prevail
Date Posted: 11/10/12 at 9:27pm
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Today was a good day to die...in the gym Things are still moving in the right direction. Power cleans,double to 225,singles to 265 Box squats,double from 225 to 405 in 20lb jumps Power shrugs to triple extension,eight reps every twenty pounds from 275 to 495 Incline press,been a few years on this one.Twenty reps again from 95 to 185.Voodoo bands on throwing are for all sets. Four sets of roman chair sit ups. Threw in a little grip work,Rolling thunder singles to 285 and pinch gripped 10's. Tried to hit four,ten pound plates and not even close. When all is well in train my grip is solid,right now things are a little off. I am now into sub zero weather so throwing becomes more of a challenge. I am however committed to throw all off season for the first time. Duncan...if your worried about looking at cross fit websites maybe try SuperDtv.com. Why not a little advise from Donnie Thompson. ------------- LB |
Posted By: prevail
Date Posted: 11/13/12 at 9:15pm
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Yep throwing was almost all crap yesterday. First snow fall of the year,about three inches. Other years snow meant the end of my throwing but this year I am doing the long haul. Hammer was okay but lost one and came about five feet from hitting my truck. LWFD was up next and could not get my technique to happen.Frustration aside I just did the work and tried to keep my mind set strong.Range throws were five feet under normal but work is better than no work. Stone was up next.Have been waving through different weight stones.13,15 and then 17lb stone. This has been my weakest even for years and I am determined to stretch the tape. Typical braemar throws and drills to warm up followed by volume throws at between 75 and 80% speed. More work to do,more work will be done. ------------- LB |
Posted By: Kilt1979
Date Posted: 11/13/12 at 11:16pm
| Hey if John does a stone clinic at the beginning of December would you be interested in meeting me at the ferry and going down? |
Posted By: prevail
Date Posted: 11/14/12 at 6:51pm
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No thanks my stone is awesome already.... Yeah we talk Deadlifting tonight but I'l contact you. ------------- LB |
Posted By: prevail
Date Posted: 12/02/12 at 9:06pm
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Still hitting the good stuff weights 2x per week and throwing one to two sessions. The lifting is all about bringing up weakness,mobility and injury rehab. Finished box squats last week with doubles from 225 to 445 sans belt. Good mornings have been getting stronger up to 265 for three good reps. Can keep the weights moving up but after this point the technique starts to fall apart. Incline presses have been moving in the correct direction but I am moving slow and steady to build more of a lasting strength. Deadlifts have been coming along slow with 555 for a single.Again sans belt. Moved on now to focus on High bar squats with bands for 10 reps per set. Went 135,185,225,275,295,315 and 335 for 10.Also threw in 355 for 6 and 365 for 4,just because. Threw today and feel real good about things. Light Hammer for about 15 throws and LWFD again for 15 throws. My best efforts are coming when I drill for several minutes and then work from slow to fast on all throws. Real love watching all the videos put out by all the great throwers here. Keep up all the good work;Duncan McCallum,Jake Sullivan and Matt Vincent! Anyone else,keep putting video out there. ------------- LB |
Posted By: prevail
Date Posted: 12/04/12 at 11:23pm
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Tough day at work and didn't have alot left for the gym. Extra B Complex and cup of coffee and away we go. Three part band distracted stretch of hams,hips and hip flexors. Foam roll and snatch complex to finish warm ups Snatch grip deadlifts tens from 135 to 365. Five reps @385/Three reps @ 405 and single with 435. Love the snatch grip deads.Feel they helped more than anything add two feet to my WOB last offseason. Speed work with 275 and average bands.275 for 3x3. Overhead presses with voodoo bands on forearm,bicep,then bicep tendon.Lots of reps and sets. Sit ups and ab wheel finished day off. Food...sleep...DONE! ------------- LB |
Posted By: prevail
Date Posted: 12/15/12 at 8:13pm
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Busy like a Japanese Elf during mating season the past two weeks. Still playing nurse at home and getting it done in the gym takes all I have left. Typical workouts with a lot of high rep and volume sets of Snatch grip reads one day and high bar squats there other.Topped out at 405 for 10 on the reads and 385 for 10 on squats.The new twist on squats that I have been playing with is using a band or two to resist the movement of the hips.That is; a band across the power rack,I walk into the rack with the bands across the hip bones,set up as normal and squat with the band pulling the hips to the rear.It is doing very good things to strengthen the hips and gluteus.Also doing band distracted hip mobility after every session.I have dropped ten pounds of fat in two weeks doing the high rep work. Now moving onto next wave of Sumo deadlifts and front squats. Also.throws are moving up,up and away! ------------- LB |
Posted By: prevail
Date Posted: 12/16/12 at 10:57pm
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Another snow day and -9 on the field.Hands were frozen and towels stiff and useless. At least I can use my car brush to clean the snow off implements. Threw the light hammer;three sets of ten winds in each direction. Five bootless throws at low intensity,maybe 90ft plus on each. Blades on for ten throws,fixing some long standing issues.Technique is king on these throws and I am working on one issue at a time. Stones are next.Warmed up with Braemar stone with voodoo bands on elbow. Open stone for 11 throws.I continue until the distance drops then drill for a few minutes.If I keep the distance beyond range distance I can keep going.If the distance isn't, there I am done! LWFD was next.Twenty full throws at about 75% intensity. Next week going to throw HWFD first time all off season,wanna see where I am at.  ------------- LB |
Posted By: prevail
Date Posted: 12/18/12 at 10:38pm
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Sumo deads tonight.Volume = ready to puke! Tens from 135 to 425,fives @435/455/465 three's @475,495 and singles @505/525 and 545.All really fast and easy. TEE, (terminal elbow extension) with voodoo bands followed by presses from 95 for 20 to 225 for 1. TKE (knee) with voodoo bands,rumble roller quads and back. Sit ups with 50 lbs on face and glute work to finish. Now three double whoppers.Next up is front squat day,can't wait!!! ------------- LB |
Posted By: phatmiked
Date Posted: 12/19/12 at 9:04am
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strong
------------- |
Posted By: prevail
Date Posted: 1/03/13 at 11:01pm
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Ah holidays,payed days off work,lots of food and naps everyday. Gym was closed so throwing Christmas,Boxing day and once on weekend. Today was back in the gym,Deadlifts were due. Still hitting Sumo. 10 reps from 135 to 425/455X3 plus 4(was going to do 5 but gym member had to put away a ten pound plate right in front of me...ass about two feet in front of my face.Regrouped and hit 495 for 3. Next week will work up to 455x10.Maybe post video. Again finished with Elbow and knee rehab,sit ups and glute barbell thrusts. Things are still moving in the right direction.Keep pushing! ------------- LB |
Posted By: prevail
Date Posted: 1/07/13 at 12:09am
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I throw about three blocks from a massive lake that is just perfect for allowing wind to howl through and get cold.-18 with the wind on the field. Received a video analysis of my open stone from Matt Vincent.The guy really put together a great video which pointed out the things I need to work on to improve my weakest event.Well,one video analysis,a few days of drilling and my first session with the stone in my hand was good for just over two feet!I'm sure I am doing about five percent of what Matt would like to see,but two feet in my first session in the dead of winter!!!  ------------- LB |