MDLP: De Load week 10/1/18

Had to take a little bit of an unexpected de load week but all things come with a benefit. The next few weeks I’ll be focusing on my static strength which has been a challenge post injuries etc.  With Floridas 8 weeks away and several of those weeks being taken up by travel, it’s time to get the biggest bang for my buck during training. Although that is always the concept, its much more apparent now as time and a home gym are not on my side.

Staying relatively light this week and taking advantage of acc days. Each acc lift I am doing this week has a direct correlation to the weaknesses I am feeling during event training. There is no time for a  wasted set, rep or movement. Often times we fall into the trap of training acc work just to chase the pump or gain “mindless muscle”. While that certainly has it’s benefits, during Strongman comp prep, any wasted movement or accelerated metabolic decay, takes away from the grueling event days. I was not able to film any of the acc. work but was able to catch some rare footage of a baby rhino front squatting. Due to major knee issues I haven’t squatted in weeks. Luckily the bursitis, and other itis’s, have settled and I was aloud to do some squats pain free. Staying above parallel to preserve my joints and back, these felt absolutely great. Looking forward to a heavy event day on Sunday as my bud Paul Oneid is coming for a visit. With a lot of energy coming this weekend, I am very ready to hit a big strict log press and deadlift.

Warm up:

  • Front Squats 5×2 275#
  • Single Leg RDL 5×12/12
  • Sled Push 3x200ft
  • Concept 2 Bike tabata 15 rounds averaging 6 calories

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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