Time For a Little More Focus

Share This:

So, yesterday marked the start of a new “plan,” in a manner of speaking.  Outside of posting the occasional video of me lifting heavy things off the floor or just my general awesomeness, I never really go into any great detail on my training or what my goals are.

Believe it or not, it’s not just always about having a steel plate for a chest 24/7.

As it stands now, I spent the past few weeks following Lean Hybrid Muscle, and while it kicked the living piss out of me (a good thing), I’ve decided I need a little more focus and something specific to train for.  To that end, I’ve decided that I’m going to do something similar to what I did roughly two years ago when I did Project Tony Gets Sexified.

To review, back in January of 2009, I put myself through a short, planned out, six-week phase where I was going to get as lean as possible and then, like an idiot, not take pictures.  In hindsight, it was a horrible time to do an experiment like that.  I mean, who gets shredded right smack dab in the middle of winter, anyways?

Anyways, I had a few stipulations:

1.     I couldn’t get too sexy.  It would have been unfair to all the other guys out there.

2.     I didn’t want my bodyweight to drop below a certain threshold – 195 lbs to be exact (starting weight was around 205 lbs at the time).

3.     And, maybe most important of all, I wanted to maintain my strength levels.  Simply put, I didn’t want to end up looking like an emaciated Abercrombie model that couldn’t punch his way through a wet paper towel.

That was about it, really.

Looking back – while there was definitely some structure (my good friend, Jen Heath, wrote my nutrition plan) – there was no real end-goal other than to diet for six weeks, hate life, think about carbs all…..the…..time, and say that I did it.

In the end, I was happy with the results and I looked pretty damn good if I do say so myself.  Well, as good as you can expect in mid-February with no tan.

So, here’s the dealski.  I’m going to give it another go, but not until mid-May/early-June.  I’m saying this NOW because by writing it here on my blog, I’m hoping that the sense of accountability will actually force me to go through with it – because unlike two years ago, there IS an end-goal this time around.

The game plan is as follows:

  • Take the next three weeks and clean things up a bit.  My girlfriend and I booked a flight down to Florida at the end of the month for a week, and I can’t, in good conscience, be walking around on a beach in the shape I’m in right now.  In the grand scheme of things, this is nothing more than dialing in my nutrition for a week or two, and maybe throwing in some quick, ten-minute finishers at the end of my training sessions.  Although, on an a side, I trained with EC yesterday and it was a doozy, so I may not have to worry about it.

A1.  Front Squats vs. Chains (3 per side) 2×3, 2×6
A2.  Stretch/activate something (which we didn’t do, LOL)

B1. DB Reverse Lunge 3×8/leg
B2.  Half Kneeling Cable Anti-Rotation Press 3×8/side

C1.  SUMO Thick Bar Deadlifts 3×10*
C2.  Slideboard Bodysaw 3×8

D1.  1-Legged Hip Thrusters – off bench 3×8/leg

D2.  Rotator Cuff Shiznit

  • Once we’re back from Florida, I’m going to spend the next 6-8 weeks getting after it.  Eric is currently doing a 5-6 day per week split (two upper body days, two lower body days, one “specialty day**,” and one carry/strongman day), and I’m just going to follow suit….I think.  Personally, I want to take this time and really “bring up” (yes, I just used a bodybuilding term.  And yes, a little piece of my soul just died) my lower body, so I may just toy around with a Smolov squat cycle, depending on how sadistic I feel.

  • By the time mid-May/early-June hits, it’s go time!  There’s no need to go into the details now (truthfully, I don’t even know what they are yet), but suffice it to say, I’m thinking I’m going to do it right this time.  Which is to say, I’m going to diet down, do an actual water manipulation/deplete/carb up the final week, and possibly hire a professional photographer to come to the facility and take pictures.   If you play your cards right, I may even show them to you.  You’ll have to beg, though……;o)

And no, I’m NOT stepping on a stage – so save your breath.

  • Then, after all of that, I’m going to make a run at that 600 lb deadlift I’ve been talking about for a while now.  Time to put up or shut up.

So, um, yeah, that’s it.  This should make for an interesting next few months in terms of my training.  Having some focus – a plan – will undoubtedly light a fire under my ass.  What about you?  What’s your game plan?  If anything, I hope this post got you in the mindset that having some kind of plan is kind of important.

* I pulled heavy last Friday, working up to 495 lbs for 4×3, and this was absolute torture.  Anything over five reps is cardio to me, and I can’t remember the last time I did ten reps on deadlifts.  Jesus, that sucked.

** Translation:  arm day.  ROTFLMAO.   No but seriously, though, I’m on it.

Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.

Share This Post:


Plus, get a copy of Tony’s Pick Things Up, a quick-tip guide to everything deadlift-related. See his butt? Yeah. It’s good. You should probably listen to him if you have any hope of getting a butt that good.

I don’t share email information. Ever. Because I’m not a jerk.

Comments for This Entry

  • Laura

    Good luck :) If you don't do it, you'll only let every person on the planet down. No pressure.

    March 8, 2011 at 8:19 am | Reply to this comment

  • Ray

    I'm in the midst of a similar plan with a looming trip to Mexico at the end of March (however, mine is a lot wimpier than yours due to the fact that, even though I've been training for a few years, I am the king of weight room distraction **drops barbell to chase butterfly out of the weightroom**...). Anyway, sounds awesome. I didn't take a before pic which was stupidity because I'm also the king of staring in the mirror and pretending I see progress when there is none. But, still, the beach trip is motivation. Vanity above all else for me. Good luck!

    March 8, 2011 at 8:55 am | Reply to this comment

  • pete

    Dude, fuck vanity. Get huge and smash past that 6oolb! Getting lean is easy. Do it when you get tired of getting bigger and stronger!

    March 8, 2011 at 10:55 am | Reply to this comment

  • Henock aka Nock

    good luck..........I'm trying to do the same thing in a couple of months as well. My bulking phase ends in 2 months so I will definitely will be following your progress if you post it on your blog...:D

    March 8, 2011 at 10:57 am | Reply to this comment

  • Mike Skrzek

    Eric? Arms day? Whoa...

    March 8, 2011 at 11:49 am | Reply to this comment

  • Harry

    whats cooler? making fat disappear, something that any average person who limits his food can do. Or deadlifting 600lbs which

    March 8, 2011 at 2:18 pm | Reply to this comment

  • Thomo

    Im with Harry Reinforce the awesomeness with the 600lbs...remember Tony its what Alicia would want!

    March 8, 2011 at 4:21 pm | Reply to this comment

  • James

    Agree with the three other probably large, probably also hairy males who think that being large and picking up heavy shit is way more awesome than being dry-to-the-bone lean. I mean, okay, the pics will be sweet, but stop chasing Roman, he'll still looking hotter regardless. (I'm Italian, we're loyal to our brothers. No homo.) Seriously, I'm curious. By the standards of people on the bodybuilder/powerlifter side of the house, you're already on the small side... nothing personal, just sayin', 205 for a 6'1'' man isn't particularly large. Dropping down further would seem superfluous. (Yay big words!) Why not enter a powerlifting meet and try to set a big total, even if your squatting isn't up to snuff due to your knee issues? Maybe just a push-pull meet if that's a real issue? Mostly, I'm just a guy at the same height and weight but not at the exactly the same body composition, shall we say, who has enough trouble breaking away from trying to get strong to diet down to levels where I'm not legitimately overweight. So it's hard for me to understand the need to be extreme in that regard when picking up heavy things is, like, way more fun. But to each his own?

    March 8, 2011 at 8:15 pm | Reply to this comment

  • Derrick Blanton

    I'm assuming you are following the beat of your own drummer, yeah, Tony? Do your thing. You look great, and you're strong as shit. And I'm assuming you are healthy. So it's all gravy after that. You're playing with house money.

    March 9, 2011 at 12:35 am | Reply to this comment

  • Tony Gentilcore

    Fellas, fellas, fellas - I appreciate the concern, but I promise my goal isn't to turn into a orthorexic, BOSU ball squattin, bandana wearin, sissy. I don't think what I'm thinking about doing is extreme in any way. I'm in no way trying to get down to 4% bodyfat. But if I'm going to do this, I'd like to do it it right and take pics. Consider it part of my "fitness bucket list" if you will. I wholeheartedly agree that lifting heavy things is waaaaay more fun. Hell, maybe the end goal should be to make women spontaneously conceive when they see me walk down the street AND be able to deadlift 600 lbs. HA!

    March 9, 2011 at 6:36 am | Reply to this comment

  • Joe

    Did I hear the words Smolov squat cycle? If you do it, it would be great if you could blog about it, I have read a few peoples experiences doing it but it would be good to get a running day by day update on how hard it actually is!

    March 9, 2011 at 1:30 pm | Reply to this comment

  • Ben Brewster

    You should name it Operation Alicia Keys Seduction and send her the pics along with a letter at the end of the 8 weeks.

    March 9, 2011 at 8:01 pm | Reply to this comment

  • Andrew

    Good Afternoon Tony: After reading your post and reviewing the program you shared, I am curious to know why you decided to execute a 3x10 with "sumo thick bar deadlifts?" As we all know, they completely destroy us; assuming we preserve proper form. Is your method behind the higher rep count focused more on grip strength? Engraining technique? Or just throwing in extra rep work for future lifts? I know we throw in higher reps for endurance, hypertrophy, beginner trainees, etc, but as advanced as you are, why have you employed this particular volume for a lift that absolutely crushes us? Thanks!

    March 10, 2011 at 11:42 am | Reply to this comment

Leave a Comment