14 Feb MDLP Operation Joocy Juice and the broken bicep
After rehabbing a spine injury all last year (and for many years to come) I recently got back into Strength training. Unfortunately, during my first few weeks back into strongman I tore my right bicep tendon during a light Atlas Stone lift. Although this has placed my competitive outlook on the back burner, the discipline remains the same. I will continue to grow stronger but not at the expense of my hard earned spine health or bicep recovery.
Back rehab protocol and philsophy Gift Of Injury
Training Methodology and how I’m moving forward 10/20 Life
Due to that tasty little bicep tendon tear, my current strength program has shifted towards a more body building approach. For the first time in a long time I am using body building machines to facilitate some training as many of my main lifts are limited. Brian and I are approaching these new variables with caution and patience. Due to my previous spine injuries, any time I approach a new movement or stressor I like to keep both the intensity and reps per set low. This allows my back to adapt to the new factors without an increasing the possibility “spine relapse”. With my current bicep injury, it is very difficult to get optimal bracing and dual Cam tightness for some movements, so we are being very judicious on how to move forward. In other words, let’s not be an idiot here MDLP. Take smart steps, train with a purpose, and get the sexiest(er) legs ever.
I’ll be honest… the motivation to train has dropped some. Having touched and felt strongman implements after a YEAR off from training and then having it stripped away in the blink of an eye was brutal to the say the least. Luckily it is not motivation that makes us champions, it’s discipline. My back cooperated during my hack squats and leg extensions with little to no discomfort. Besides walking around like a new born rhino, waking up the next morning was a pleasant surprise. No back pain, no nerve discomfort and a positive outlook.
Thirty seconds into the video above you can see a sweet wardrobe change and my second day of lifting. These baby rhino geriatrics are actually planned out modifications of the McGill Big 3. I can’t use my right arm, so what? Where there is a will there is a way. McGill Big 3 and walking are major players in my life and we have found a way to continue to apply them despite my current limitations. With my arm bent I am able to flex my bicep, squeeze my hand and add some serious bracing to all my movements. This was a welcome affirmation during training and allowed for safe movements. Although my bicep is a little sore, which is understandable 9 days post op, I am optimistic about the months to come. Part of rehab is maintaining a realistic yet positive outlook. It is about believing in yourself, your body and those guiding you along the way. If that message isn’t constantly drumming in your spirit, prepare to lose more battles in the future. The rehab road is not for the faint of heart.
Warm ups for all current training days:
- Modified McGill Big 3
- McGill Banded squat 10×3
- Face pulls 3×20
- Light monster walks if applicable
Day 1: Legs and peach bottom
- Hack Squat (facing in) 10×5 235#
- Hack squat (45 degree) 10×5 180#
- Leg ext 5×20
- Leg curls 4×15
- Body weight lunge ladder 40/40, 30/30, 20/20, 10/10
- Suitcase carry 3 x 150ft
Day 2: Chesticles and bicep (see what I did there?)
- McGill Bench press 4×15
- D Bell incline press 4×15
- Single band fly 3×15
- Hammer curl 3×15
- Monster walks 4 x 50ft
- Suitcase carry 3 x150ft
Latest posts by Mike De La Pava (see all)
- MDLP: Training 8 weeks out - March 15, 2019
- MDLP: Deload week and Old Man Logan - March 6, 2019
- MDLP: Blood, Sweat and Flesh - February 28, 2019
Sorry, the comment form is closed at this time.