Question

3.27K viewsApril 25, 2018

Matt (anonymous) April 17, 2018 0 Comments

Hello Brian,
A couple months ago, I picked up copies of the Gift of Injury as well as Back Mechanic–both great reads and very helpful. I’ve since implemented the core strengthening protocol on a daily basis, but I had a question regarding volume of the McGill Big 3.

In the Gift of Injury, several volume recommendations are made (6-4-2, 4-3-2, and I believe even 3-2-1 if I recall correctly). I’ve been using the 6-4-2 scheme since starting, but it sounds like Dr. McGill had you on a lower volume progression. Was this ever increased during your rehab, or was it ever reduced to more of a maintenance volume after you started to feel better and begin training heavy again? I don’t recall this being mentioned in the book, and now that I’m beginning to incorporate squats and deadlifts again, I’m not sure if I should be adjusting volume or not. I typically do 6-4-2 both on off-days as well as prior to lifting on training days.

Thank you for taking the time to read this and provide some insight!

Thanks,
Matt

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Ken Whetham Answered question April 25, 2018

3 Answers

Answer 1 · 2018-04-17T23:01:16+00:00

Matt,

Thanks for the words!

I did all sorts of fine-tuning during this process to find what worked for me. And what worked? about the middle of the road, multiple sessions per day.

The best advice I can give you is to find what works for you. Of course, there will be several volume suggestions. There is no cookie cutter for back pain. How bad is your back? Can you only do a couple of sets? Can you do a lot? Do they make you feel better or worse the more you do and what sticks with you more and creates pain-free capacity? Multiple times a day broken up or once a day? Lots of variables here.

Let us know what works for you!

Also, you will be doing these forever to remain resilient! Utilize them in the warm-up. For more programming suggestions, if you haven’t check out my book 10/20/Life where I give you all sorts of suggestions for cooldowns and extra work. https://shop.powerrackstrength.com/products/10-20-life-second-edition

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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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Answer 2 · 2018-04-19T16:00:49+00:00

Hey Matt,

Last year Brian helped me come back from a pretty severe back injury due to years of strongman and contact sports. To piggy back on what Brian said, it’s always going to boil down to trouble shooting and what works best for you. During my early days of programming/rehabbing I had 5 sets of 5 reps on each side with a 10 second hold. That started off perfectly but soon Type A personality took over and started to treat it as a workout rather than a rehab tool. Due to this, by the time I got to my 4th and 5th rep I was fatigued and my form was falling apart, causing a step back rather than forward. What worked for me was taking a step back, slowing down and gradually adding seconds over time with perfect form rather than worrying about particular sets, seconds or reps (I’m too competitive for my own good!!). It also didn’t hurt to have Brian watching weekly videos of my Mcgill big 3 etc hahah. Holding myself accountable to perfect form, disciplined mindset and becoming what Doc Mcgill refers to a “Type C” personality allowed me to progress forward and make it a lifestyle change rather than a reactive approach to injury. I hope this information helps you out and thanks for visiting our QnA!

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 · 2018-04-25T10:58:35+00:00

Hi Matt,

I went through the McGill rehab protocol for two bulged discs and a nerve impingement. I was doing asymmetrical KB carries, KB Bottoms Up walks, birddogs, rolling planks and nerve flossing. I was doing this daily and started off with a 16kg bell for the carries and every week I increased the weight 2kg until I reached 32kg bell which I feel is heavy enough to get the desired response.

With the birddogs and rolling planks, I started with 3 sets 5/4/3 for 10 second holds. And every couple of weeks I increased the volume (5/5/3, 5/5/4,5/5/5).

I continue to do my McGill protocol daily which includes a 10 minute walk and my maintenance protocol is the KB walks with 32kg bell (3 sets x 100 ft) 24kg bell (Bottoms Up carries) (2 sets of 50 ft) BirdDogs 2 sets of (5/5) Rolling Planks 2 sets of (5/5) and I do nerve flossing sets in between my birddog and plank sets.

This seems to work really well for me.

Hope this helps.

Ken

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Ken Whetham

Ken is a full-time Firefighter and Rescue Technician with the Oshawa Fire Department and is a certified Kettlebell Coach and WKC Master Trainer. Ken competed in Kettlebell Sport and won several championships across North America. In 2012, Ken competed in the Firefighter Combat Challenge where he won the Canadian National Championship. Ken trains at his home “Outlaw Powerlifting” gym outside Toronto, Ontario with a team of lifters that train and compete together. Ken is an Elite powerlifter in the 275 and 308 lb weight class and his current best lifts are 940/550/705 and his current goal is to squat 1000 lbs to become one of the few lifters to achieve that goal in their early 50’s.

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