5 weeks post op

It’s 5 weeks post op and things are looking great for my lucky fin. With so many positive responsibilities happening in my life right now outside of training, it’s refreshing to feel some stability coming back into what I love to do. Last weeks de load was a very much needed physical and mental break and I’m approaching this week with great fervor. Why you ask? Because this weekend (tomorrow) I get to squat 300 pounds for the first time in over 15 months. Words will fall short to what this anticipation feels like but I assure you, I have been fighting for these little battles for a very long time. This weeks work was adjusted by Brian as we are focusing on a decent climb to 300 pounds on Saturday and my spine continues to be priority in all our training protocols.


Mind Set:

I won’t lie to you, I’m a little tired. My business is growing, I’m putting on a strongman competition in 4  weeks, I have gotten several new clients and my personal responsibilities  to my family have recently grown. At times I feel mentally overwhelmed but as I mentioned above, these are all positive and despite the mental fatigue I’m feeling, my heart and my drive are burning just as brightly as they did years ago. Why? Because I’m healing! Both my spine and my bicep are getting better every day and it’s these daily reminders and battles that keep me in the trenches. Now lets sprinkle a little 300 pound squat gifted to me this Saturday and it’s christmas in March baby! I earned the right for 300 this weekend and I’m going to approach it with all the passion and rage I have. So despite being reduced to body building machines and one armed movements, color me a fat kid with a cake… Saturday can’t come soon enough. Below is the leg day I accomplished followed by a quick snippet into some bicep rehab. Although five pound forearm curls seem underwhelming, anyone that has ever been under the knife can tell you how amazing it feels to regain mastery of your limbs and freedom of movement.



Tuesday: Turkey Legs and Peach Bottom

Warm up:

  • Mcgill big 3
  • Paused banded squats 8×3
  • Banded hammy curls 3×30


  • Hack squat 12×4 (total of 6 wheels)
  • Banded piston squats 4×20
  • Body Weight lunges burnout 1 x 40/40, 30/30, 20/20, 10/10
  • Single Leg GM 5x 5/5
  • Sled monster walks 4 x 50ft
  • Suit case carry 3 x 150/150ft


Never Stray from The Way


The following two tabs change content below.
Michael “MDLP” De La Pava is currently a competitive Strongman and owner of The Battle Axe Gym. Born in Miami, Florida into a Colombian household, Michael finished his schooling by attending Penn State University where he graduated with a Degree in Psychology. Having his roots in martial arts, he would go on to compete in various sports as a Muay Thai fighter, Powerlifter, and rugby player before committing himself fully to Strongman. During this time, he opened Miami’s first Strongman gym, The Battle Axe, where he currently coaches athletes from various disciplines including powerlifting, MMA fighters, Strongman, officers of multiple authorities and enlisted and active military operators. Competing in Strongman for over 6 years has given Michael the opportunity to rank as high as 15th in the nation (105kg), won Florida’s Strongest man (1st in 2014 and 2nd in 2015 in the 105kg class), lift and load a 420 pound Atlas stone, log press 335, pull 700, and most importantly, share the competitive battlefield with some of the best in the game. During this journey, Michael suffered what some would consider a potentially career-ending spine injury. It was at this time that Brian and Michael would begin working together to not only rehab his spine, allowing him to return to Strongman but also develop a new Strongman training program revolving around the 10/20 philosophy. Strongman and coaching have given Michael the opportunity to travel around the nation and the world to train, coach and be coached, as well as share ideas with various leaders in the strength community. Michael’s experience and network in strongman brings a welcome connection with the ever-growing sport of Strongman to the 10/20 team and PRS family.

Latest posts by Mike De La Pava (see all)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Brian Carroll

Contact Brian Carroll

Brian Carroll

Take 25% OFF
Your first purchase
Subscribe Now!