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2.89K viewsMay 28, 2018

Shafiq Blake (anonymous) May 25, 2018 0 Comments

Good morning, My name is Shafiq Blake and I have a few questions. So I just bought your book gift of injury and it hasn’t came in the mail yet, but I was wondering what you thought of me doing stuff like push up, dips, and pull ups at my house while recovering from a disc injury around the l5/s1 area? I’ve tried to work around the injury and have been injured for 5 months but sometimes after going to the gym and lifting I’ll have a little bit of a worse burning lower back pain after my workouts?

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Andrew Serrano Answered question May 28, 2018

3 Answers

Answer 1 · 2018-05-28T04:49:42+00:00

Definitely stay away from anything that is aggravating it. One of your goals should be to identify exercises you can do without pain and start getting strong at those. Anything that doesn’t cause pain is something you can develop while you keep figuring out the injury. If you haven’t yet had a period of more than at least a month with no pain you may have to reduce to just walking for a bit to desensitize the area.

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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 · 2018-05-25T17:31:49+00:00

Hey Shafiq,

I was in a very similar situation (sadly a lot worse) due to spine injury. Traditionally, during times where I tried to recover I would do a lot of body weight exercises thinking this would alleviate the pain, when in reality it was just “picking the scab” and would cause me to start my strength phases with a sensitive spine. I recently came back into sport after aggravating and re-injuring my spine (L2-L3 herniation, L5-S1 herniation and 4 bulges). What Brian is saying above is tried and true and what you will find in Gift of Injury and Back Mechanics is verbatim what I used. I won’t tell you how to run your program but I prescribe these books to all my lifters, clients and friends with and without back issues so that they an get a deeper understanding of the spine before continuing training. Try to address that back issue first before progressing into any other movements. Brian helped me come back from the serious spine issues I mentioned above, so I promise you this isn’t a sales gimmick, rather, its a process backed by science and experience. Hope you heal up brother and thank you for visiting our QnA.

Check this book out:

Gift of Injury

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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Answer 3 · 2018-05-25T15:55:37+00:00

Hello,

First of all, thanks for the question. But patience is key. I would also suggest checking out Back Mechanic to help compliment GOI and 10/20/life. I would suggest avoiding anything other than walking and stabilizing your core, with moving perfectly.

What you are doing is recreating the injury over and over aka picking the scab. Don’t do this!

Back Mechanic and 10/20/Life

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Brian Carroll

Owner and Founder at PowerRackStrength.com

Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.

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