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I think it's time for a new log since the old one was nearly 2 years old and spanned a lot of crap. If you don't know who I am, then consider yourself lucky. I am a Strength Coach who runs a warehouse training facility called Genesis Athletic Performance strictly for athletes/hardcore ex-athletes. Here is the website if you are that bored you have nothing else to do - http://www.genesis-ap.com I also recently started back my personal blog where unfortunately a lot of the information I used to post on SA will now be posted, like workouts, articles, training tips, etc. That is at http://www.dclaiborne.com So I don't really have any goals right now, except to stay injury free and consistently train 4-5 x week in some shape or form. I'm currently running a modified Intermittent Fasting Protocol that has some carb tweaks to it and it is really working well. I'm sitting around 210lbs around 10-12% bf. Not bad for taking this past month off due to injuries. Other than that, I'm a big, normal, boring nerd, so enjoy your stay. Bonus pic of my transformation over the years and a cool looking fridge: 
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| # ¿ Mar 30, 2011 17:57 |
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| # ¿ May 21, 2013 19:01 |
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Here are my workouts from Monday and Tuesday this week. Monday: 1a)Deadlifts: Work sets at 7 sets of 3 @ 365 and 1 set of 3 @ 405 1b)36" Box Jumps: 8x3 2)Banded KB Swings: 4x8 with 70lb kb and purple band 3)Fat Bar Zercher Walks: 10 sets of 40 yards with 225 turn at 20 yards. If I had more in me than a shake and some olive oil, I would have puked. Zercher walks were a relay with 3 people so it was only 1:30 rest between sets roughly. Tuesday: 1) Barbell Complex Deadlift, Bent Over Row, Hang Clean, Push Press, Good Mornings 6 reps each exercise. 3 rounds at 135lbs with 1:30 between rounds 2) 2" Battling ropes 100 Drums Fast as Possible: 19 seconds 100 Waves Fast as Possible: 45 seconds
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| # ¿ Mar 30, 2011 18:00 |
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wasianchickn posted:New log without a toxx or goals? Paulie... I have a Toxx of some sort floating around here somewhere. Not sure what I'm going to be doing next. Alfalfa Jr. is going to be born at beginning of May, so I'm not really putting anything on my schedule competition wise right now.
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| # ¿ Mar 30, 2011 18:13 |
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A few people have tried to send me PM's about something, but my box was full. Should be better now. Also I can barely consistently follow a program that I know gets results. How could I put myself through a poo poo program just to prove a point? The pics from the strongman comp are only a month or so old. Go look at those.
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| # ¿ Mar 30, 2011 21:50 |
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Some Upper Body Fun Today: 1A) Fat Bar Floor Press: 6 sets of 3 with 185lb plus 160lb chain weight 1B) Power Wheel Plyo Push-Ups: 6 sets of 3 at bodyweight 2A) DB Batwings: 65 x 20 seconds, 20 seconds, 70 x 30 seconds 2B) Seated DB Power Cleans: 15 x 10, 20 x 10, 10 3) 21, 15, 9 as fast as possible of: *Pull-Ups *Dips *45lb Plate Overhead Walking Lunges Time: 5:41
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| # ¿ Mar 31, 2011 02:55 |
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libberlibber posted:that seems like a whole lot of chain. possibly too much chain It probably was, but the guy I was working with was doing 2 chains a side and I was doing 4. He wouldn't have been able to use enough chain if we did 225 at static weights so I sucked it up.
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| # ¿ Mar 31, 2011 19:15 |
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someone back in the day helped me out by proof reading some of my articles I posted on my blog. I totally forgot who it was and I apologize, but would anyone be interested in helping me out with that again? It wouldn't be for every post, just the longer ones. If you don't mind helping please email me or let me know on here.
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| # ¿ Mar 31, 2011 19:16 |
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Uziel posted:I'd recommend posting them here, like link to the article but don't have it published to the site index, then ask multiple people to comment/give feedback/find errors so everyone can see each other's corrections, etc. That's ok. Last thing I want to do is to get hit over and over again with this sentence is ok, but WHERE ARE THE STUDIES!!?!?!?! benwards posted:I will proofreader articles because I am unemployed and like learning things. Gmail is benwards1 Shot you an email and really appreciate it.
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| # ¿ Mar 31, 2011 19:32 |
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benwards posted:Workin' on it now. Promise that my "proofreadering" skills are better than the above post suggests. Also plc where in north Dallas are you looking? If you can give me some smaller towns I'll try to help.
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| # ¿ Mar 31, 2011 20:48 |
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cavefish posted:glad to see the blog is back lol the typical rule of thumb is the better you look and stronger you are, the worse your business is doing.
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| # ¿ Mar 31, 2011 22:51 |
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poor life choice posted:Going to be in Frisco for a few months, then likely moving directly N-NE of Dallas: Addison, Richardson or Garland, maybe Carrolton or Mesquite. I wouldn't mind driving up to Plano (there's a Metroflex), Lewisville or Allen for a gym if need be, or staying downtown after work. Think around 75, 635, 190 and Dallas North Tollway if you're familiar with the area! If you don't care about strongman event training and just want somewhere cool besides Metroflex Plano, you might want to check out Stroud's Gym in Hurst. It's the original old school gym and has been around forever.
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| # ¿ Mar 31, 2011 23:31 |
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Fun day today trying to cram in a workout before we got super busy. I failed and workout ended up lasting hour and a half with parts being omitted. 1) Kneeling Medball Chest Pass: 10lb x 4, 4, 4, 4, 4 2A) Weighted Dips w/ Chains: 8 x 25lbs, 8 x 60lbs, 8 x 90lbs, 8 x 120lbs, 120lbs 2B) Reverse Grip Bent Over Row: 155 x 10, 185 x 8, 205 x 8, 225 x 8, 8 3A) Towel Pull-Ups: BW x 10, 8, 8 3B) Medball Push-Ups (Close Grip Basically): BW x 21, 20, 20 4) 2" Battling Ropes: 3 x 100 (wave pattern) There is another set of exercises in there that I totally skipped but always tomorrow.
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| # ¿ Apr 5, 2011 00:52 |
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Another quick workout during some slow time today. 1) Single leg back foot elevated DB jumps: BW x 3 each leg, 3, 20lb x 3, 3, 25lb x 3, 3 2) Safety squats from bottom position with bar suspended by chains: 135 x 6, 225 x 6, 275 x 6, 315 x 6, 335 x 6, 365 x 6 3) Prowler push/pull combo: 6 sets of 230lbs on prowler x 20 yard sprint and 20 yard push/backpedal Also new Genesis shirts came in today.   Alfalfa fucked around with this message at Apr 6, 2011 around 04:53 |
| # ¿ Apr 6, 2011 04:50 |
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DevNull posted:Can I order one of these in a "weak and puny" size? Yes but not just yet. I only had a small order printed up this first time to get out to my athletes and see what everyone thought of them. I'm going to get a bigger order printed up in the next week or so to sell online. If you are interested in one, post in here just so I have a rough idea of how many I should order.
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| # ¿ Apr 6, 2011 16:54 |
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DevNull posted:As a huge underarmor whore, I would too. Is this new one underarmor? Nope. New ones are American Apparel. Underarmor changed their wholesale policy and it would have been like $25 a shirt right now.
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| # ¿ Apr 6, 2011 19:22 |
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Power Conditioning Today A) Double KB Clean & Press: 32kg x 4 B) Overhead Medball Slams: 10lb x 6 C) High Side Prowler Sprint: 115lb per side x 20 yards 8 Rounds with 2:30-3:00 minute rest between Had to keep each round under 50 seconds, most where right at 40
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| # ¿ Apr 6, 2011 22:11 |
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DevNull posted:Are they cotton shirts or synthetic? I just have always loved the synthetic underarmor for working out since cotton gets so hot and nasty. It's the 50/50 style that is super soft. I use Spud Inc. KB's but that is mainly because I get cheaper shipping on them through my equipment guy. If i had cash I would buy the Lifeline kb's. They are so awesome.
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| # ¿ Apr 7, 2011 04:04 |
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Genesis singlet... hmmm. Also I am trying to get a post up at least every other day on the blog, but don't really feel like linking it everyday on here. If you want to check it out just use the RSS feed or sit with it open repeatedly hitting  . Whatever works best for you.
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| # ¿ Apr 7, 2011 19:05 |
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hog wizard posted:you're going to burn out with posting every other day Nah. They aren't all going to be huge in depth posts, and that's why I took a break from the blog previously. I now have 15-20 articles that I previously wrote that I can post when I need a break or can't think of something to write about.
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| # ¿ Apr 7, 2011 19:35 |
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nickhimself posted:Can I order a small shirt with a tag that says XXL please I'll just get the "size" printed on the back of each shirt. That work? Also video from last weeks deadliest/box jump workout - http://www.youtube.com/watch?v=4OIX1FyD46Q
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| # ¿ Apr 8, 2011 01:04 |
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Cmdr. Chompernuts posted:I know you majored in physical fitness instead of physics, but do you realize why it's really dumb to put a fan against a wall? I don't have a fan against a wall.
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| # ¿ Apr 8, 2011 03:16 |
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Cmdr. Chompernuts posted:http://www.youtube.com/watch?v=4OIX1FyD46Q&t=2m44s
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| # ¿ Apr 8, 2011 12:48 |
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Tyson David Claiborne Born: 1:45pm Weight: 6.4lbs Length: 17.5"  Only 3 Weeks Early
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| # ¿ Apr 11, 2011 19:59 |
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Appreciate it. It works out perfectly having him today, so I can still work tomorrow. Have a few Texans coming in to train tomorrow so all in all the week is starting off pretty big.
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| # ¿ Apr 11, 2011 21:36 |
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SouthShoreSamurai posted:Congratulations. You picked a hell of a time to try and stop drinking coffee! Yah that didn't last. I was already pounding it anyways, now it's time to switch to something stronger or figure out how to mainline it.
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| # ¿ Apr 12, 2011 22:31 |
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Didion posted:Congratulations, wishing the kid all the best for the rest of his life! db swings are fine. No real difference with what to do outside of its tougher to hold onto. soo tired.
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| # ¿ Apr 13, 2011 16:11 |
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Testing everyone this week and next at the facility. 34.5" - Vert 425x3 - 14" Box Squat True squat max is next week. Was supposed to do a metcon with the athletes, but it got packed fast. So I pushed the prowler a few times and will do the metcon today. So far highest vert has been one of our high school sophomores who went 38". I don't consider my numbers bad at all after not working out last week, and only running on about 3 hours sleep.
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| # ¿ Apr 19, 2011 15:56 |
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TheFace posted:How's being a dad? Tiring but awesome. Everytime I wake up to feed him or change him and am totally exhaused, the feeling goes away once I pick him up and look at him. wasianchickn posted:Probably more tiring than rope battles. Overall pretty much this.
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| # ¿ Apr 19, 2011 18:37 |
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Still testing, still missed out on the metcon until the 6:30pm group. 1) Dead Hang Chin-Ups: 20, 11, 6 2) Bench Press: 135 x 8, 225 x 5, 275 x 5, 315 x 3, 325 x 3 3) Missed Metcon 4) Seated DB Power Cleans: 15lb x 10, 10, 10 5) 185lb Fat Bar Hold For Time (Overhand Grip): 58.2, 33.3 <-- Can't believe I didn't get a minute but no one wanted to give me my actual time. Always next week. Metcon later this evening will be: 10 Rounds as fast as possible: 10 Push-Ups 10 24" Box Jumps 40 Jump Ropes Fastest time at facility so far is 7:01 Monday's metcon after vert and box squat was: AMRAP in 10:00 55lb KB Swings - 15 100 Yard Sprint Band Pull-Aparts - 20 Most rounds completed was a little over 9
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| # ¿ Apr 20, 2011 22:24 |
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Never try to do a metcon cold. Finished the second one at 8:54 and just laid on the parking lot for roughly the same time.
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| # ¿ Apr 21, 2011 00:19 |
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CNS is officially smoked. 1) 225lb Bench Max Reps: 19 - Was so sore from Wednesday still that I don't even know how I got that. I was smoked and in pain at 3. 2) Trapbar DL: 135 x 5, 225 x 5, 315 x 3, 405 x 3, 455 x 3, 475 x 2, 505 x 1 3) No metcon because it was just sandbag shouldering and I have LAX game tomorrow, so I would like to be able to run. 4) Weighted Ab Planks: 45lb x Max time - 3 sets Everything felt heavy and lovely today. Need more sleep and start eating better.
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| # ¿ Apr 22, 2011 23:00 |
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Longtiem posted:What position do you play for lax?
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| # ¿ Apr 23, 2011 15:45 |
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Plan on doing the Metro Dash in two weeks. Not sure if I'm going to put together a Genesis team, or just have a few of us do it individual. http://www.metrodash.com
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| # ¿ Apr 23, 2011 16:02 |
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6 - 20 Yard Prowler sprints today with 2 plates on each side. Had to fill in as the 3rd to keep the prowler relay going. That's it today as I can barely keep my eyes open now and I think I'm becoming immune to caffeine.
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| # ¿ Apr 25, 2011 23:21 |
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cavefish posted:tried those zercher walks today, only used 155 (metric plates represent yo) and did a few 80 yard runs then a few 40's and holy poo poo thats a total body workout Same. Somehow had energy after 3 hours sleep to train today. 1) Bench Press: 135 x 8, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 325 x 1, 335 x 1 2) Dead Hang Chin-Ups: BW x 19, 11 3A) Powerwheel Shoulder Walks: Max Distance Fwd/Bkwd - 20/20, 20/10, 20/20 3B) DB Batwings: 60 x 20 seconds, 65 x 20 seconds, 70 x 25 seconds 4) 185lb Fat Bar Hold For Time: 1:03 Missed out on seated db power cleans and my 2nd set of fat bar holds to coach, but still got in a workout. That is the biggest key.
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| # ¿ Apr 28, 2011 00:44 |
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All sorts of crazy up in the facility today. Most of my athletes are in Spring Football, so the workout this month is a few heavy lifts and tons of gymnastic/bodyweight movements. 1A) Weighted Wide Grip Pull-Ups: BW x 11, 20lb x 8, 25lb x 5, 25lb x 4 1B) One Arm DB Incline Press: 70lb x 8, 80lb x 8, 90lb x 8, 100lb x 6 2A) Rack Rope Climbs: http://www.youtube.com/watch?v=cHpsvOMzRPg BW x 4, 4, 4, 4 (2 sets with 2" rope, 2 sets with 1.5" rope) 2B) Push-Up to Elbow Position: http://gymnasticswod.com/content/push-elbow-position BW x 10, 10, 10, 10 3A) Push-Up Slides: http://gymnasticswod.com/content/slide-hollow BW x 5, 5, 4 3B) Skin the Cat on Pull-Up Bars: http://gymnasticswod.com/content/skin-cat BW x 4, Fat Grip x 3, Fat Grip x 3 4) Powerwheel Roll-Outs: BW x 10, 10, 10, 10
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| # ¿ May 2, 2011 23:13 |
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"Paulie" posted:How often do your athletes train "in season"? When they are actually in-season, they come in once and a second time is typically a recovery session right before a game.
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| # ¿ May 3, 2011 01:22 |
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"Jake Gittes" posted:I still care to read this log.......
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| # ¿ May 3, 2011 16:13 |
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Spending the next few days catching up with my writing for the blog. Anyone have any thing they would like for me to write or talk about?
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| # ¿ May 5, 2011 16:10 |
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| # ¿ May 21, 2013 19:01 |
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Did a bunch of random stuff today as sleep deprivation is killing me. Total amount of work done was probably very little compared to how out of breath I was from it.
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| # ¿ May 11, 2011 22:29 |
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