MDLP: Training Log 9/3/18

Jón Páll Sigmarsson said it best “there is no reason to be alive if you cant do deadlift” and is popular as that one is our world of Strongman, it still absolutely hits home. After having a small set back in my training and weight gain, I took 2 weeks off because my sciatica was being sassy. Yup, 2 weeks off when you feel something go wrong, crazy right? No, I promise you I am not being sarcastic. 3 years ago if you would of told me to take 2-3 weeks of during a prep because I felt back pain, I would of called you a pussy… my my how the times they are a changin’. Now in the later years of my athletic career it is about quality over quantity and knowing when to back down.

During these two weeks I focused on a specific rehab protocol to get me back ready to work again. In the process I sharpened up my diet and lost 8 pounds which I knew would affect how my Inzer Fusion suit fits and although not a major concern, it was something to consider. With Florida’s Strongest mans events and rumors of specific weights, it is now time to create a specific training protocol and start getting tunnel vision. Using a stiff bar, a relatively loose suit, and 3 inches off the floor, I knew 600 would a fight. To clarify, I bring up those details not for bragging reasons or to fluff my ego but to document the change and potential growth in strength despite taking 2 weeks off. Although I was very excited to lift, I was focused on staying the course and lifting pain free. Due to the very heavy weights of States, my program is currently under construction and I am excited to re-arrange the days to optimize my training days while staying healthy. Re-asses, Revise, Re-visit and Re-Read… think on this heavily, I have a feeling its something you’ll be reading about very soon.

Warm Up:

  • Big 3
  • TKE 3 x 20/20
  • Single Leg RDL 2 x 10/10
  • Banded Goblet Squats 3×5

Work Load

  • Deadlift 1-1-1-1-1 (top 3 suited sets at 555,600,600)
  • Keg of Steel Carry 3 x 50/50 ft with light run back
  • Stir the Pot 1×50/50
  • bird Dogs 3,2,1 rep scheme 10 secs

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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