MDLP: Bigg Dogg Baby Rhino Mode

I’ll be honest, my life is about tricking the animal inside of me to do what I need him to do. Sometimes that involves baiting myself with food or prizes for myself but most of the time its a bitter day to day battle with that locked up wolf. When it comes to tricking myself into body building volume and avoiding strongman implements I basically have to change the scenarios around me. That means, dressing, acting, eating differently and watching body building videos etc to keep my mind in line. Despite this sounding out outside fo training norms, I am a HUGE believer that we are very easily persuaded with visual stimulation. This means the way we dress going to the gym, the music we listen to prior or the motivational videos we watch absolutely guides our attitudes as well as reflects where we are in our training mentality. Don’t believe me? Go ahead and look at your youtube tube history (not internet history eeesh!) and I can tell you what you’re going to do at the gym, whether you’re in prep or not and just how committed you are to learning new things.

So here we are, I am currently watching some of my favorite body builders from the past (Cutler, Yates) and some “new” ones that make great videos (Feroce, Meadows, Centopani) to get motivated. I dress to the gym in sweat pant shorts, skully’s, and triple XL shirts.. why? Because I need to. It’s how I work and despite being a very usual creature I also like to approach any new trading endeavor engrossed in it, both in and out of the gym. Although I started with body building as a chubby teen and have since then had some AMAZING coaches and guidance in it, it is still an ever evolving art and I am enjoying the exploration process. I am currently exploring a high protein, moderate carb diet but I am also enjoying hanging out with friends and family on weekends so I need to keep my vision realistic. As the year comes to an end I have many plans for the new year but the works started last week. Time to grow some, enjoy life, eat a lot and take on a new body composition to build upon.

Warm up:

  • Big 3
  • Band Flies 1 x100
  • Pull Aparts 1 x100
  • Band Push Downs 1×100

Chest and Bicep WorkLoad:

  • Swiss Bar Bench (Ascending bar weight, small increments) 1x 5,6,7,8,9,10
  • D Bell Bench 4×25
  • D Bell Incline 5×20
  • Band Mid Flies 4×10 with 3 sec squeeze
  • Band Low Flies 4×25
  • D Bell Curls 4×20
  • D bell Hammer curls 4×15
  • Band Curls 1×100
  • Stir The Pot 4×20/20

Never Stray from The Way


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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.

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