Tony Gentilcore

Because heavy things won't lift themselves

Tony Goes on a Fieldtrip (and other updates)

BU athletics

I’ve had my plate full the past few days, and hence, explains the lack of blogging prowess recently. As it happens, Tuesday is generally my “off” day where I spend the bulk of it catching up on things that I don’t have time to do otherwise – brainstorming articles, writing programs, answering emails, crushing protein shakes.  You know, the important stuff.

Yesterday was a bit of a break from the norm because, for the second week in a row, I made the trek down to Boston University Strength and Conditioning (only like a 20 minute walk from my apartment) to train with former CP intern (and current BU Grad. Assistant Strength Coach), Dave Rak.

Outside of being an absolutely beautiful facility, the staff is equally as impressive, and I can’t thank them enough for allowing me the opportunity to come in, get my diesel on, and then watch them in action.

For those curious, Anthony Renna produced an entire episode on Strength Coach TV highlighting the facility.  Check it out below:

For the record:  he also profiled Cressey Performance, too.

Nevertheless, Dave and I got an epic training session in which consisted of the following:

A1. Trap Bar Power Shrug 4×4
A2. 1-Legged Double Tap Skips 4×20 yds
A3. TRX Ys 3×8

*** Sadly, I don’t include nearly enough “explosive” work into my programming, so it was nice to follow someone else’s lead, and step outside my comfort zone.  The trap bar power cleans were the shiznit, and something I’m definitely go to implement more often.

B1.  Bench Press 5×5
B2. Trap Bar Deadlifts 4×5

*** Yeah, it was meathead central yesterday.  I actually performed speed pulls from a deficit the day prior, and questioned myself whether or not it was a good idea to pull “heavyish” two days in a row.  Who needs a spine anyways?

Like an idiot, I threw caution to the wind, and deadlifted anyways.

Still, I ended up pulling 495 for an easy 5. I think I need to finally stop being an asshat and shoot for that 600 lb (c0nventional) pull I’ve been talking about for the past two years.  It’s on like donkey kong baby!!!!

We finished things off with a quick upper-body finisher:

C1.  Fat Bar Overhead Press 3×8
C2. Standing Landmine Press 3×8/arm
C3.  TRX Inverted Rows 3×8

High five, chest bump, smoke bomb, smoke bomb, mission accomplished!

Great session, Dave.  Thanks!

Yesterday was also a bit of conundrum because I’ve literally been glued to Kevin Smith’s new book, Tough Sh*t: Life Advice from a Fat, Lazy Slob Who Did Good.

I actually went to a Q & A last week where he was scheduled to speak for 90 minutes, but ended up throwing down comedic bombs for almost three hours!

It was nerd central for sure, but it was awesome listening to him speak about his film career, why he’s retiring from directing, addressing all of his critics, that whole incident on Southwest Airlines (the one where he was kicked off for being a flight risk for being too fat), and, of course, lots and lots of dick jokes.

As an added bonus, everyone who attended received a signed copy of his book.  And, like I said, I’ve been flying through it – I only have like two chapters to go.  Anyone who’s a film nerd, or just wants to laugh (or likes a lot of dick jokes), should definitely check it out.

In case you’re wondering, I was still semi-productive yesterday. I’m putting the finishing touches on a new t-nation.com article tentatively titled Strong Eye for the Weak Guy.

I’m approaching it as more of a “passion” piece where I explain why, as a coach, I lean more towards the camp of telling people to stop training in front of the mirror and just focus on getting strong. Put another way:  if you train to actually get strong, you may actually LOOK strong, too.  It’s weird how that works.

Keep your eyes peeled for that one soon.  Likewise, with things dying down a bit at the facility due to the baseball season right around the corner, I should have a fairly good run of writing up my sleeve, and plan on having some good content up on t-nation for the next 3-4 months – which may or may not include a collaboration with Ben Bruno.

Hint:  It totally does include a collaboration with Ben Bruno.

Moreover, I’ve been asked to speak at a still super secret event that will be taking place in Toronto in mid- June (I’ll also be speaking in Edmonton the weekend of June 3rd).  It’s going to be targeted towards personal trainers and should be an outstanding event once everything is set in place.  Stay tuned for more info on that as well.

Basically, what I’m trying to say is……I’m pretty much going to be taking over the world. Canada will be mine.  Oh yes, it will be mine!

Did I just blow your mind? Make (or ruin) your day? Leave a comment, then share this with EVERYBODY.
  • Martin K

    what do trap bar power cleans look like? i cant even imagine. got a video?

    • Gareth

      I can just imagine Phill trying them and pretty  much killing himself.

  • Jordan Mitchell
  • Barath

    I have the same question as Martin K. How would you clean a trap bar???

  • Lars Krogstad

    yeah, what Martin K said, how the f*ck do you do trap bar power cleans??

    Second, Ben Bruno is probably my second favorite fitnessblogger/writer, a collaboration between the two of you will be epic. Like Batman-joins-forces-with-Hulk-Hogan-epic.

  • Anonymous

    Oops! Meant to say power SHRUGS!!!!!!!!  My bad.

    • http://lukeretterath.com/ Luke Retterath

      There goes the 15 minutes of my life I spent searching the web for examples of a trap bar power clean. I really wanted to see a video of how that would work.

  • Damon

    “Explosive” work definitely cranks up the intensity in a training session.  Looking forward to your T-Nation article on “training to get strong”, I feel that if someone trains to get physically stronger and doesn’t eat like an idiot all other goals (getting lean, bigger biceps, rounder butt) all fall into place.  Unfortunately, some people only worry about the amount of weight they can leg press or straight bar curl instead of focusing on compound movements that require a little more toughness …..

  • Sean St.Onge

    lol i figured your meant Shrugs…but i looked on youtube anyway and was entertained 
    http://www.youtube.com/watch?v=G15b493DvH8 with this link as the first video to appear after typing in trap bar power CLEANS, just to be sure, happy to see the Antonio Gates vid for the trap bar shrugs was the first link w/ Jeff Hurd.  

  • Mike A.

    Tony, I knew you’d been cheating on us. We wondered why we hadn’t seen you around the facility in a while! Interestingly, we’ve been getting in some lifts at BU too, but not in the fancy varsity weight room. We keep it underground yo.

    • Anonymous

       Yeah, I have been meaning ti email you to let you know that I was still alive and that I’ve been training at BU recently.  I’m sure you understand…..

      It’s not you, it’s me…….;o)

  • RS

    Tony,

    Love the quote: “If you train to actually get strong, you may actually LOOK strong, too.  It’s weird how that works.” A lot of power in that statement.

    It’s a tough sell for folks (read: me), but the more you buy into getting stronger, the more the looking better stuff just falls into place. Besides, being weak is not a good look. At. All.

    RS

    • Anonymous

      Every guy who’s ever lifted a weight has been there.  We ALL read the bodybuilding mags that told us that “chest and back day” was the way to go.  But to be honest:  it wasn’t until I made a concerted effort to put more weight on the bar (post college) where I REALLY noticed some changes in my body.  Likewise, as a coach, it’s great that I can use all the mistakes I made when I was younger and show kids how to do it right.  In all honestly, I’m soooooo jealous.  If I had one of me back in the day, I would have been a beast!…..haha

  • Anonymous

    I’ll make sure we have copious cans of Beaver Buzz ready for your arrival. I got Charlie Weingroff hooked on it and now he can’t stop talking about it every time he comes to Canada.

    • Anonymous

       Ohhhhh, what’s that?  Need to do a google search!

  • http://heyjoob.com Juliet

    Hailing from the glorious state that is New Jersey, I’m a hyooge Kevin Smith fan. So much hilarity in one person. Question: Are you planning on going to the fitness summit with EC in May?

    • Anonymous

       He’s amazing for sure.  Very entertaining guy to listen to for sure.  And smart!  Intelligent humor is tough to pull off, and he does it seemlessly.

      Unfortunately, I won’t be making it out to the Summit in May  EC is speaking, which means someone has to stay behind to make sure the facility doesn’t burn down…..;o)

  • Will

    Is that tentative title going to be “Strong Eye For The Weak Guy: 2″? Coz, you know, Dan John already the first? Just a thought :)

    • Anonymous

       DAMMIT DAN JOHN!!!!!!!!  *throws fist in the air*