My Goals for 2013

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I don’t know about you, but yesterday FLEW by.  I hope everyone reading had an amazing and well-rested Holiday full of family, friends, and fudge.

Lisa and I kept it fairly low-key, which is exactly how we wanted it. We made reservations at Fogo de Chao Christmas Eve night, which was amazing.  But really:  how can 16 cuts of all-you-can-eat meat NOT be amazing???

We crushed it.

Then, on Christmas morning, we woke up fairly early to open our stockings and exchange gifts.  I pretty much rely on her for my wardrobe.  As someone who spends his days hanging out in gyms, my attire generally consists of sweatpants and pretty much the most badass t-shirt collection ever. About the only thing I’m capable of doing as it relates to fashion is making sure I don’t commit the ultimate faux pas of wearing black shoes with a brown belt (or vice versa).

Outside of that I’m a lost cause.

Nevertheless I got a bunch of new clothes yesterday that I sorely needed, along with some odds and ends like a new pair of shoes I wanted, an appointment for a deep tissue massage, and a cornucopia of tea that should last me the year.

And then to top everything off, we headed out to catch the new Quentin Taratino flock, Django Unchained, because you know, nothing says “Happy Birthday, Jesus” than a Tarantino inspired Western filled with gratuitous violence, blood, and Samuel L. Jackson.


But enough of that.   Lets move into the meat (and purpose) of today’s post.

2012 is quickly drawing to close. And as such, like many of you reading, I like to reminisce about the successes and failures (but mostly successes) of the past year.

More to the point: I like to harpoon those sentiments from the past year and use all the lesson’s learned to help formulate and congeal my goals and expectations for the upcoming year.

Many of my friends and colleagues in the fitness industry have already done the same with their respective blogs, so to piggy back off of them, here are my goals for 2013 (The I’ve-Finally-Accepted-The-Fact-That-Kate-Beckinsale-Doesn’t-Know-I-Exist Addition)

Speak (Even More)

Last year one of my goals was to attempt to speak more. More specifically it was to step outside my comfort zone and attempt to take on more speaking engagements.

I’ve read that right behind the fear of dying, the next biggest fear on most people’s list is the fear of public speaking (and having a raging case of explosive diarrhea on a first date).

I’m no different.  While I’ve done a handful of speaking engagements prior to 2012, I really wanted to test myself and see if:

1.  I could do it.


2. Not suck/fail miserably/destroy the back of my pants.

As it happened, I actually wasn’t too shabby.

In early 2012 I spoke to a group of 25-30 BSC (Boston Sports Club) trainers on assessment and corrective exercise to rave reviews and a standing ovation (which is a slight exaggeration).

In early summer I had back-to-back talks in Edmonton and Toronto.

The former was The Spinal Health and Core Training Seminar which I did alongside Dean Somerset, Rick Kaselj, and Dr. Jeff Cubos.  More on this below.

The latter was the PTDC Hybrid Training seminar that I did along with Nick Tumminello, Jon Goodman, Dan Trink, Mark Young, and Geoff Girvitz.

And then just a few short months ago, we held our first annual Cressey Performance Fall Seminar, which, outside of Hurricane Sandy raining on our parade, was a huge success.

While I’m still up in the air as to whether or not I see pubic speaking as something I want to pursue to a larger extent, 2013 is already filling up quickly.

I’ve already committed to heading to my alma mater (SUNY Cortland) to speak in March, which is a huge honor.  Too, I’ve got several other “gigs” that are in the works, which I don’t want to state just yet in case I jinx it.

Suffice it to say, people want to hear me speak which is surreal, humbling, and terrifying at the same time.

Finally, Like for Real This Time, Deadlift 600

Seemingly, I’ve been blabbering about this goal longer than most politicians have been blabbering about cutting the deficit.

I’ll be the first to admit that 2012 wasn’t exactly an exemplary year for me on the training front.  Sure, I still trained – rarely missing a scheduled session – but in many ways I was just spinning my tires and going through the motions.

I wasn’t training with a purpose.  Which is ironic given I’m constantly telling other people on this site to get their s*** together and train with a goal in mind.

I guess it was a clear cut case of “do as I say, not as I do.”  Which is BS.

I finally hit a tipping point last month, and reached out to fellow CP coach, Greg Robins, to see if he’d be willing to write my programming for the foreseeable future.

Essentially I came to the conclusion that I needed to outsource my own  programming.

I’ve long stated that the hardest person to train is yourself.  Humans are creatures of habit and we like what we like.  I’m no different, and when it comes to writing my own programs, I always put in those exercises which I like or one’s I’m good at.

I’ve been following Greg’s programming for the past 3-4 weeks, and it’s been awesome.  I write anywhere from 20-30 programs per week (sometimes more depending on the week/time of year), and it’s been such a relief to NOT have to think about my own training.

Greg tells me what to do, and I do it.

The goal is to go for 600 by March.  I’ll keep everyone posted.

Release/Write My Own Product

2012 was a success in a lot of ways.

I actually was able to make some toast without burning down the apartment complex I live in. I stayed up past midnight once. And, I tried my first cup of coffee if you can believe it.

But one of the things I was most pumped about was that I finally had my name affiliated with a fitness product:  Muscle Imbalances Revealed – Upper Body.

Hint:  you should check it out.

On that front, and as I mentioned above, I went out to Edmonton to speak alongside my MIRU compatriots (Dean Somerset, Rick Kaselj, and Dr. Jeff Kubos) for the Spinal Health and Core Training Seminar, which coincidentally enough will be released as it’s own product in a few short weeks.

So in a way, 2013 will already be off to an awesome start from a product release standpoint.

That said, one of my larger goals is to produce my own product that features Me, Me, and Me.

It’s a daunting thought to say the least.  To put yourself out there like that is pretty scary stuff, but I “think” I’m at the point in my career where it’s time. My inner dialogue has been on repeat for years telling me that I’m not ready, and that no one in their right mind would want to buy a product for me.

It’s something I’ve had to work really, really hard to conquer……but I’ve finally reached a point where it’s time I put my big boy pants on and write/produce a product.

I’ve already got the ball rolling, and you should be hearing more about a little sumthin, sumthin  sometime in early 2013.

Travel to Europe

Sadly, I’ve never been off the continent.  Yeah, I’ve been to Puerto Rico, but that’s sorta cheating since it’s still – technically – considered US soil.

Going to Europe has always been something I’ve wanted to do, and appropriately ties in with my above goal to do more speaking engagements.

Sooooooo, just to throw it out there: if there’s anyone in Europe interested in listening to a bald, kind of diesel, obsessed with Norah Jones strength coach coming to talk about lifting heavy things let me know…….;o)

Get Photoshoot Lean

On par with hitting a 600 lb deadlift, I also want to see what it’s like to get photo shoot lean.

Back in 2009 I did something vaguely similar, which I titled Operation Sexification (sorry Roger Lawson).

I spent six weeks following a rigid training and diet plan to see how lean I could get within that time frame.  I got pretty freakin lean.  But like an asshat, I didn’t really go out of my way to document it, nor did I take any pictures.  Namely because I did it in the dead of winter and was whiter than a Maroon 5 concert.

So, once I hit my 600 lb DL, I figured it would be kind of neat to get photo shoot lean and document that as well.

We’ll see.  I’m still up in the air on this one because I wouldn’t want it to come across as some narcissistic endeavor.

Is it me or is it hot in here?  *takes off shirt*

Get Alicia Keys to Subscribe to my Newsletter

That would be sweet!

Speaking of Newsletter – Actually Write One!

If you’ll glace to the right of my website you’ll notice an area where you can sign up for updates/newsletter.

This was a feature that I added to the site LAST year, but have yet to actually utilize.

I’m what you would call a technology nincompoop.  Meaning, I still don’t have a smart phone, and I still prefer to actually hold a book rather than download one.

While people have been signing up for my newsletter all along, and I have been collecting emails, I’ve failed to actually write one because the software scares the living s*** out of me.

But alas.  In 2013 everything is going to change.  Rest assured that I WILL start a newsletter and everything will be right in the world.

So stayed tuned for that as well.

And That’s It

While I could go on and list other goals like pass the cinnamon test, buy a new car*, wrestle a grizzly bear, or challenge myself to NOT black out every time I read something from Tracy Anderson, I think the above list is a great starting point.

Now that I’ve written them down, it pretty much means I HAVE to complete them. Right?

You’re damn right!

What are your goals for 2013?

* = or a tank. Yes, a tank!


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  • Josh T.

    1) Straddle Planche
    2) Deadlift 500lbs

    3A) Actually get onto American Ninja Warrior, and
    3B) Get past the qualifying rounds and onto the main show
    4) 90 Degree Push-Ups
    5) One-Arm (a true one arm; not having the other hand grasp the wrist) Chin-Up

    Basically, to be the most awesome person, ever.

    • TonyGentilcore

      Nice goals Josh – thanks for sharing. And let us know if you make it onto the show!

  • 1.)Fix my rotated, laterally flexed L-4….Asap!

    2.)Build my Deadlift too 505 (to prove I can come back stronger than I was)

    3.)Get published in a major online fitness magazine

    4.) Eat more dead animal flesh than Tony

    • TonyGentilcore

      Awesome goals Eric. But come on: do you really thin #4 is possible???????…..;o)

  • Barath

    1. Wear really short neon-shorts, an orange head-band, lifting gloves and proceed to curl in squat rack, yelling with every rep.

    2. Challenge Jim Wendler to a bout of bare-knuckle boxing.

    Happy New Year everybody!

    PS: Seriously, it is to stick to the recently started 531 for the next four months (at least) religiously.

    • TonyGentilcore

      Consistency is key Barath! I think you’ll love 5/3/1 – it’s an amazing system.

  • Lolllll!!!!! “Whiter than a Maroon 5 concert…” I legit laughed my ass off. hahahaha

    • TonyGentilcore

      Well, I try……;o)

  • Tony, you rocked the presentation I saw you give at my gym (BSC). I learned a bunch, and I’m bummed I had to miss the CP extravaganza due to some last minute plans. Great goal! Keep speaking and dropping knowledge bombs!

    • Especially for us commercial gym Trainers (Gasp! Haha)

    • TonyGentilcore

      Well thanks Robert! We’ll definitely be hosting more than one seminar at CP this year, so keep your eyes peeled. Would love to have you come out and see the place and get your learn on!

  • 1. 500 lbs deadlift
    2. Visit CP multiple times
    3. Start writing about training & rehab
    4. Actually rehab my SC joint before it pops out of my neck!

    • TonyGentilcore

      Fantastic goals Michael! And you’re more than welcome to stop by CP anytime. Doors are always open.

  • Deb

    “No one in their right mind would want to buy a product from me.” I propose, Tony G, that every one of the 20+ people for whom you write programs each week is buying a product from you. Give the people what they want!!

    • TonyGentilcore

      hahahahaha. Dually noted Deb! Take solace in that I’m in the beginning stages of organizing an ebook with another buddy of mine (another writer on T-Nation) which will be a Show and Go type product. How’s that for a teaser?……;o)

  • dude having you come to engand would be awesome!

    • TonyGentilcore

      I’d LOVE to come to England. I have several distance coaching clients in or around London, and have also met several coaches from there too.

      I think it would be a fantastic trip to take if there’s enough interest.

      • I second that! Let us know if you plan on coming to London.

  • Krista

    Cortland in March? awesome! any more specifics on the location/date/time?

    • TonyGentilcore

      Still in the early stages. We’re looking at late March. I’ll speak to a kinesiology class in the AM for like an hour, and then there will be a 2-3 hour free for all to whomever wants to come later that night where I’ll talk about assessment, training around injuries, why Ithaca sucks, etc.

      • Krista

        can’t wait! I’m in Syracuse, but I’ll definitely be there. Please share the details when they’re finalized!

  • Austin Young

    My goals for 2013:
    Go skydiving
    Meet Optimus Prime
    Get recruited
    Wear my speedo more
    Wrestle Tony Gentilcore
    And try to accomplish my dream of a professional video gamer

  • kedric93

    Goals for 2013:
    1.Meet Tony Gentilcore
    2.Train at CP multiple times.
    3. Expand my new blog.
    4. Deadlift 400lbs
    5. Continue to read up so I can be as smart as Tony Gentilcore.

  • Drew

    Operation Get Lean is totally NOT vain or anything like that. First of all, it’s a huge part of your trade to be able to master the art of dropping fat, as many people you train and will be training in the future will have that on a list of their goals, and doing it yourself to an extreme degree will be a great learning experience and will make you better at coaching others to get their.

    But more importantly, it’ll just be fun! No need to always be pigeon-holed into strength training only. Saying that getting lean is vain is like saying training to deadlift 600 pounds is vain. RIDICULOUS! I can’t wait to see you do both, my man!

    • TonyGentilcore

      Well thanks for the vote of confidence Drew! It’s going to be fun for sure!

  • Awesome list, it sounds eerily like mine:
    1. Deadlift 600 (currently 575)
    2. Speak More (agreed)
    3. Release my own product (in the works)

    My real goal should be to squat 500 so I can be more well rounded but squats suck anyway compared to deadlifts right?

  • I am still making up my 2013 goals, but I wanted to share give a shout out to my trainer that I met one of my long time goals: I finally lifted 270 on the bar for a trap bar deadlift.

  • Alistair

    Great post as always Tony!

    My only goals so far are to get 5×5 on the single leg squat and turkish get-up (28kg kettlebell).
    Speaking of which, how would you programme training intensively for the single leg squat? My starting point is being able to do 1 set of 2 clean reps (bw 220lbs).

    Thanks, and best of luck with your goals!

  • 1. Squat 450lbs
    2. Deadlift 550lbs
    3. Get a few more powerlifting meets under my belt
    4. Start (and commit to) writing a blog!

    • TonyGentilcore

      Scott – awesome goals! Let me know when you start that blog. I’d love to see it!

  • Joy

    Goals for 2013:

    Deadlift: 350
    Bench press: 300
    Squat: 300
    20 pull-ups without kipping.