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2.38K viewsMay 29, 2018

Roger Torres (anonymous) May 28, 2018 0 Comments

I tore a disc 3 years ago, I rehabbed it myself and now I have degenerative disc disease. I bought GOI and the Back Mechanic and I’ve been utilizing what I’ve learned. My question is do you think it would be wise to separate my pull days and my accessory days to keep the volume and wear and tear of my lower back to a minimum. Also I’ve been doing sets of only 3 reps (warm ups also) for dead’s because when I go higher in reps it seems to get my lower back to sore for to long. What’s your thoughts on that also? Thank you.

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Mike De La Pava Answered question May 29, 2018

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Answer 1 · 2018-05-29T16:14:47+00:00

Hi Roger,

What is most likely happening when you feel your back more when doing more than 3 reps, is your form is simply breaking down on the later reps. I would highly recommend you start videoing your sets and watching them in between so you can see where the break down happens. If you can do 3 without pain, you should be able to find a weight that would allow you to do 4s or 5s so long as you figure out where your breakdown is, however I don’t see an issue with simply building volume with more sets at 3 reps especially if you’re just getting back into it and have more of a technique focus. My gut feeling says you’re probably losing your wedge at some point and that is why you feel your low back.

On the support work, separating the main and accessory work certainly is an option, but I wouldn’t say that this is absolutely necessary simply due to the fact you’ve had an injury. Find movements that don’t aggravate it and then adjust load so that your form doesn’t break down for the session. Remember core endurance, not just strength is a big component of good spine hygiene so having some length in your sessions will have a benefit so long as you remain mindful of your technique.

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Andrew Serrano

Andrew Serrano is a full time trainer, holds a B.S. in exercise science and has worked in almost every facet of the training industry. He is currently competing as a 198lb raw lifter, his meet PRs are 589/391/601. His training is guided by the 10/20/Life philosophy with a focus on sustainable injury free progression.

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Answer 2 · 2018-05-29T16:39:51+00:00

hey Roger,

I am 100% behind what my teammate Andrew is saying. I would reinforce the idea from personal experience on both myself (coming back from spine injury) as well as my applying this to my lifters ,about the importance of avoiding pain triggers in both the main movements and accessory work.

Other options on your sets and reps is to work singles for several sets. For example, 20 sets of 1 gives several reps to set up perfect form and a tight lifters wedge while simultaneously giving you 20 opportunities to train your body to perform on the neurological level. As Andrew said, a form break down due to fatigue is a very plausible reason for pain above 3 reps and both trunk endurance/strength could be a culprit. I personally have found that deadlift and the appropriate accessory work in the same workout has worked wonders. Take note that in spine injury what is optimal for one person may cause pain triggers in others, so be very picky about what you do. Make sure to really identify what works for you and start creating a list of optimal movements as well sets and reps that have the most positive cost to benefit ratio on your spine. Stay pain free and I hope this helps.

P.S.:

I post several of the movements that have helped me come back into Strongman Pain free on both my training log and my Instagram (@thebattleaxegym). Stay safe brother.

cheers,

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.

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