24 Feb I am MDLP’s Lucky Fin

Training has been going well all things considered. As mentioned in my previous Log, I’m still recovering from a spine injury and a newly surgically repaired bicep tendon. I mention this because spine protocol continues to remain in the forefront of my mind and training. All movements continue to revolve around that recovery and day to day movement, although proving to be taxing, remain under the McGill school of thought.

Back Protocol: Gift of Injury 

Previous article:  Joocy Juice

Day to Day:

Daily movement is the key to longevity in sport and all things life. Unfortunately, since I have this lucky fin of mine, making practical day to day movements while considering my spine is a pleasurable struggle. As McGill and Brian would say, it’s all about adding more money into my spine bank account. Too often injury lends itself to excuses, weakness and poor motor patterns. More often than nought, where theres a will theres a way and if you’re anything like me, falling in love with the obstacle is the only way. Modifications have had to be made to all my training as well as daily functions but the goal remains the same: return to the competitive field stronger than ever both mentally and physically. Of course I know it is just a bicep, but having recovered from 2 herniated discs and 4 bulges one has to pat themselves on the back but at the same time eat a delicious piece of humble pie and not be an asshole during recovery. I have recently had Tucker, from team PRS, start writing a food plan for me as well as lend me his tasty brain for some Power building routines that I can accomplish one handed. More and more machines for my 6 million dollar body… no Regerts.

Training:

We went up slightly on some of the main movements and focused on maintaining pristine form. Legs are a work in progress and I’ve come to realize how much strength I’ve lost in my hamstrings. Movements are done slowly with as much mind/muscle connection as possible. Truly enjoying the rebuilding.  No quads were hurt during the making of this video and thirst traps. Training below,  followed by some after thoughts by yours truly.

***Warm ups always include McGill big 3, McGill Goblet Squat

Legs and peach bottom:

• Hack squats 10×5
• 45 degree Hacks 10×5
• Leg ext 5×20
• Lying leg curls 4×15
• Body Weight lunges burn out x 1

Back/ delts

• Machine or cable lat pulldown 15,12,10,10
• Machine pulldown variation 12,10,8,8
• Single arm DB row 15,12,10,10
• Single arm D bell press 4×15/12/10/10
• Shrugs  12,10,8,8
• Cable single arm rear delt flies 15,12,10,10

After Thoughts:

I’ll be the first to admit that training with one arm can be not only challenging but very frustrating.  I know the term “it could be worse” can be consistently  thrown around during these times but I’ve never been a fan of that saying. I feel we often use it on ourselves to remind us to be humble, that things could obviously be much worse, and to appreciate life. Listen, I get that, but how often do we get caught up in thinking how much worse it can be and don’t act upon the cards that were dealt to us? How often do we look at others in worse predicaments and then feel like shit because we might feel some feelings of frustration and self doubt in our spirits. I’m not saying to not consider the benefits one has been handed to them by just breathing on planet earth, but what I am telling you is to focus on the immediate goal and obstacle that has been gifted to you, get your shit together and start building a ladder out of discipline to climb out of this hole.  Some mornings I wake up and think “Well, is it ever going to be the same? Will I ever reach my goals? Will I ever compete again?” Look, you have your bottoms and I have mine but one thing is very clear… we all need to get out of that place. So I buckle up, make a plan, stay realistically positive, and never lose sight of why I started this journey in the first place. (Future write up? You bet your ass.)

Never stray from The Way

MDLP

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Mike De La Pava

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)

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