{"id":11463,"date":"2024-10-18T02:40:56","date_gmt":"2024-10-17T19:40:56","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=11463"},"modified":"2024-10-18T02:40:56","modified_gmt":"2024-10-17T19:40:56","slug":"peaks-and-valleys-of-training-tony-gentilcore","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=11463","title":{"rendered":"Peaks and Valleys of Training \u2013 Tony Gentilcore"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p class=\"has-text-align-left\">Oh, hello.<\/p>\n<p>Remember me?<\/p>\n<p>It\u2019s Tony.<\/p>\n<p>You know, the guy who used to joke about having pecs that could cut diamonds<sup data-fn=\"7033a495-595f-44a6-9231-c1f056820da2\" class=\"fn\"><a href=\"#7033a495-595f-44a6-9231-c1f056820da2\" id=\"7033a495-595f-44a6-9231-c1f056820da2-link\">1<\/a><\/sup> and who also wrote a ton of content on this site?<\/p>\n<p>Well, as you can see 1) I\u2019m still alive, and 2) the website has had a bit of a facelift since I\u2019ve last posted anything. I\u2019m still getting used to it myself. Looks pretty legit, right? RIGHT???<\/p>\n<p class=\"has-medium-font-size\">To update you on my life:<\/p>\n<ol class=\"wp-block-list\">\n<li>I opened a brand spankin new 5500 sq. foot gym here in Boston with my wife, <a href=\"https:\/\/www.instagram.com\/drlewisconsulting\/\" data-type=\"link\" data-id=\"https:\/\/www.instagram.com\/drlewisconsulting\/\">Dr. Lisa Lewis<\/a>, called <a href=\"https:\/\/www.corecollectivebrookline.com\/\" data-type=\"link\" data-id=\"https:\/\/www.corecollectivebrookline.com\/\">Core Collective<\/a>.<sup data-fn=\"9ab136bd-5d46-4c5f-ad08-266a23fcb6ab\" class=\"fn\"><a href=\"#9ab136bd-5d46-4c5f-ad08-266a23fcb6ab\" id=\"9ab136bd-5d46-4c5f-ad08-266a23fcb6ab-link\">2<\/a><\/sup><\/li>\n<li>Julian is now in the 2nd grade.<\/li>\n<li>The best movie I\u2019ve seen so far this year is <a href=\"https:\/\/www.imdb.com\/title\/tt28479262\/\" data-type=\"link\" data-id=\"https:\/\/www.imdb.com\/title\/tt28479262\/\">Sing, Sing<\/a>.<\/li>\n<li>I\u2019m still jacked.<\/li>\n<li>That\u2019s pretty much it.<\/li>\n<\/ol>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"694\" height=\"1024\" src=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/10\/Screenshot-2024-10-16-at-10.37.00\u202fAM-694x1024.png\" alt=\"\" class=\"wp-image-460326\" style=\"width:304px;height:auto\" srcset=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/10\/Screenshot-2024-10-16-at-10.37.00\u202fAM-694x1024.png 694w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/10\/Screenshot-2024-10-16-at-10.37.00\u202fAM-203x300.png 203w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/10\/Screenshot-2024-10-16-at-10.37.00\u202fAM-768x1133.png 768w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/10\/Screenshot-2024-10-16-at-10.37.00\u202fAM.png 900w\" sizes=\"auto, (max-width: 694px) 100vw, 694px\"\/><\/figure>\n<\/div>\n<p>Although, if I am being honest, on that last point (the still being jacked part), I\u2019ve been a little more \u201cjacked up\u201d than \u201cjacked.\u201d<\/p>\n<p>I.e, the Cambridge Dictionary definition:<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Having strong, well-developed muscles, especially as a result of working out<\/p>\n<\/blockquote>\n<p>The fitness industry is likely one of the most fake and fickle industries out there. No where will you find more photoshopped images, self-aggrandizing, and exercises NO-ONE actually performs once the publish button has been pressed.<\/p>\n<p>All of it in an effort to accrue maximum \u201clikes,\u201d comments, and\/or potentially more clicks on that <s>industrial strength diarrhea inducer<\/s> detox tea affiliate link. More to the point, social media tends to be a facade of everyone\u2019s best life. Decadent looking dinner plates on tables. Cat pics. Our best feats and accomplishments. Our best angles under good lighting.<\/p>\n<p>I\u2019m not judging or bemoaning anything. I do it too\u2026to a degree.<\/p>\n<p>Which segues into the inspiration behind my first piece of writing since the last solar eclipse.<\/p>\n<p class=\"has-large-font-size\">Training (and by extension\u2026Progress) Comes in Peaks and Valleys<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/08\/JN1_0816-1024x683.jpg\" alt=\"Lift heavy things\" class=\"wp-image-460313\" style=\"width:538px;height:auto\" srcset=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/08\/JN1_0816-1024x683.jpg 1024w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/08\/JN1_0816-300x200.jpg 300w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/08\/JN1_0816-768x512.jpg 768w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/08\/JN1_0816-1536x1024.jpg 1536w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/08\/JN1_0816-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><\/figure>\n<\/div>\n<p>This past March, while walking from my car to the gym, I slipped on a patch of black ice and did what can only be described as the \u201cWorld\u2019s Fastest and Most Un-Graceful Sissy Squat.\u201dBoth of my knees slammed into the pavement and I felt a slight pop in my right.<\/p>\n<p>Needless to say it didn\u2019t feel great. Thankfully, when all was said and done, I didn\u2019t suffer a catastrophic injury, having ruled out any ligament tears or obvious structural damage. However, in the month\u2019s since it\u2019s been an on-going nuisance working around things in order to train and workout the way I am accustomed to.<\/p>\n<p>While I have still been consistent with my training\u2026<\/p>\n<p class=\"has-medium-font-size\">#findyourtrainablemenu<br \/>#trainablemenu<\/p>\n<p>\u2026to say that I haven\u2019t been frustrated would be an understatement. I\u2019d say that from March of this past year to roughly two weeks ago, it\u2019s been the worst stretch of training in my adult life. My desire to train was less than exemplary, there\u2019s no question I was going through the motions, and not surprisingly all of my lifts took a bit of a hit.<\/p>\n<p>And that\u2019s kinda what I want to highlight.<\/p>\n<p>I want to keep it real and remind people that there are <em>always<\/em> going to be inevitable speed bumps, road blocks, and general windows of clusterfuckery that will affect your training.<\/p>\n<p>Progress is never going to be linear.<\/p>\n<p>There will always be peaks AND valleys<\/p>\n<p>Now, what causes those valleys to occur can be anyone\u2019s guess:<\/p>\n<ol class=\"wp-block-list\">\n<li>Injury<\/li>\n<li>Work and family obligations<\/li>\n<li>Vacation<\/li>\n<li>Season four of <em>Slow Horses<\/em> started.<\/li>\n<li>Explosive diarrhea<\/li>\n<li>It\u2019s a Tuesday<\/li>\n<\/ol>\n<p>The important thing to keep in mind is that, 1) despite what social media will lead you to believe, even those coaches\/trainers\/influencers you look up to the most have setbacks in their training (trust me) and 2) setbacks are normal and will undoubtedly happen.<\/p>\n<p>There are a handful of strategies I\u2019d encourage you to try when this happens.<\/p>\n<p class=\"has-medium-font-size\">1. Again, I can\u2019t reiterate this enough\u2026it\u2019s normal<\/p>\n<p>It won\u2019t last forever, it will pass<\/p>\n<ol class=\"wp-block-list\"\/>\n<p class=\"has-medium-font-size\">2. Reframe and Prioritize a New Lift or Body Part<\/p>\n<p>If your knees are cranky and you can\u2019t hit your lower body as aggressively as you\u2019d like, it might be an opportune time to prioritize your bench or overhead press or, I don\u2019t know, your kipping pull-ups.<\/p>\n<p>Except, there\u2019s never an opportune time to prioritize kipping pull-ups because they\u2019re absurd.<\/p>\n<p class=\"has-medium-font-size\">3. Find Your Trainable Menu<\/p>\n<p>Pigging back on the above, focus on what you CAN do rather than what you CAN\u2019T do. I have never had a client who was working around an injury show up for a session and not feel better by the end of it because they did <em>something<\/em>.<\/p>\n<p class=\"has-medium-font-size\">4. Choose One Lift, Do That, and Leave<\/p>\n<p>I actually like this approach a lot when I am feeling beat up (or traveling). Psychologically speaking there\u2019s something to it. I know that if my intention is to train one lift hard and that\u2019s all I plan to do for that particular training session it helps set me up for success. As an example it may look something like this:<\/p>\n<p>A. Barbell Romanian Deadlift \u2013 Work up to 1\u00d75 @ RPE 8 <\/p>\n<p>B. Accumulate 15 total reps at 90% of top set above.<\/p>\n<p>C. Wu-Tang is for the children.<\/p>\n<p>Of course there are a plethora of other scenarios and options to choose from, but those are the ones that come up at the top of my head. I hope they help.<\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/tonygentilcore.com\/2024\/10\/peaks-and-valleys-of-training\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Oh, hello. Remember me? It\u2019s Tony. You know, the guy who used to joke about having pecs that could cut diamonds1 and who also wrote a ton of content on this site? Well, as you can see 1) I\u2019m still alive, and 2) the website has had a bit of a facelift since I\u2019ve last &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-11463","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/11463","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11463"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/11463\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11463"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11463"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11463"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}