Wed 30th

Had a lie in with the cold. Energy and motivation is low (not quite depressed but probably not far off!!) The knee is a little sore but bearable. I did about 30mins stretching in the morning, I've been disciplined with the stretching every day.

A1. Barbell Split Squat 5 x 10 (10set on left leg) 40kg - 50kg on last 5 sets on left leg
A2. DB Seated Press 10 x 10 17.5kg
B1. Plate Front Raise 3 x 10 15kg
B2. DB Lat Raise 3 x 10 8kg
B3. Band Facepulls 3 x 12



Tue 29th

Have a bit of a chest infection going on at the mo, so energy levels are through the floor and breathing like an old man (older man)

I have been pushing the boat a little on some movements - the knee has been a bit sore but I amn't sure anymore if there will be a stop in pain and then I proceed to bjj or will there be some pain and as I transition into bjj fully again, the pain will subside?....

This was the movement I was doing - I had to stretch a bit before hand and the room was pretty warm too but I couldn't even imagine doing this a few weeks ago....

Not having the best day today, until I did this completely basic movement. Another milestone, I couldn't even visualise doing this a few weeks ago, my knee was so bad. Not out of the woods yet but it's a sign of some more progress... #rehab #rehabilitation #meniscus #acl #movement #mobility #knee #injury #bjj #jiujitsu

A video posted by David McConkey (@david_mcconkey) on Mar 28, 2016 at 2:31pm PDT

I also did a very small amount of jumping on the trampoline as well (10 second bursts) it hurt a little but eased slightly as I went through the sets...

Mon 28th (easter)

A. GHR 4 x 10
B. Split Squat 3 x 8/6 (did 2 extra sets on left leg, slower tempo)
*felt a little sore at first but eased out as sets went on
C. Pullups 4 x 8
D. Barbell Row 5 x 10 57.5kg
E1. Barbell Curl 3 x 5 40kg
E2. Paused Hammer Curls 3 x 10 10kg

* the knee felt a bit better after the split squats. Yesterday I was performing the couch stretch, 2mins each side and felt like I had the best range in a long time here - left heel practically touching butt. Later my knee was sore , I don't know if this extreme flexion did it??

Sun 27th 

Did a small bit of stretching in the am (around 30mins) and afterwards and for the rest of the day, the medial meniscus left side felt sore - not agony but I was aware of it. Was in the cinema and it didn't give me any trouble being flexed for so long.

Sat 26th

Stretched, didn't train

* I have been doing stretches from yogaforbjj for 45-60mins every day the past while.

Fri 25th 

A1. Barbell Curls 5 x 8 37.5kg
A2. Cable Pushdowns 5 x 12 24kg
B1. Incline Seated DB Curls 5 x 10 15kg
B2. Skullcrushers 5 x 10 27.5kg + bar
C1. Paused Hammer Curls 5 x 10
C2. Dips 5 x 10 (did first 2 sets on bars but sternum was hurting so I did bench dips then)

Thu 24th

A. Front Squat 3 x 10 50kg + chains *felt heavy! Knee felt fine here, lower back got a little tight
B. Barbell Split Squat 4sets 8/6, 8/6, 10/6, 10/6 50kg
C. GHR 2 x 10 - stopped cause back felt tight here
D. DB Split Squat 3 x 10 left side only

then messed around with some skater split squats (holding 12kg kb) and modified pistols

Tried some get ups on left side, knee was OK, little tender but movement is improving. Iced knee once in the evening 

Tue 22nd

Went to Alex. He just put the electrode gadget on the knee - I asked him about the sternum pain when benching and also the right trap / pec being larger than the left and he did a lot of work on my thoracic spine (AGONY!!!) I regretted asking him, it totally knocked the wind out of me as he was working on me, still really sore now!

I still need a quarter inch on the left leg (I think he said it was still half an inch smaller than the right side) I will measure this again tomorrow, I'll keep working legs but maybe do an extra day for just the left leg. I'll also try to do modified pistols here and there while coaching classes etc.

Still probably another 6 weeks from being on the mats - 4th May ??????

Mon 21st

A1. RDL 4 x 6 80,90,100,100kg
A2. DB Bench 4 x 10 27.5kg
B1. DB Walking Lunge 3 x 10/10 17.5kg
B2. Chins 3 x 10
C1. GHR 3 x 10
C2. Barbell Row 3 x 10 50,55,55kg

Sat 19th

Only had time to do a small bit, sleep has been terrible lately, so not feeling up to much.

The knee is feeling a bit better - I haven't been doing a tonne of strength work but have been consistent with lots of hip stretching. I did a stand up on my left side without using my hands and the left knee felt ok, progress.

SDSC lunchtime

A1. Barbell Curls 5 x 8 35,40,42.5,42.5,42.5
A2. Cable Pushdowns 5 x 12 24kg
B1. Seated Incline curls 5 x 10 15kg
B2. Overhead Cable Extensions 5 x 12 24kg


Fri 18th

I did a bit of conditioning for the first time in a while, trying to test out the Assault Air bike.

Aerobic pace - 5 rounds of
20sec Airdyne - this was around 80% effort, cals were 13-7 by the last round
KB Overhead Carry 24kgs x 2
Sorensen hold 1min - 45sec 

Thanks to a last minute cancellation, I was able to get a little bit of training done this evening. I was tired, so just wanted a quick hit and to try out the new assault bike! 5 rounds of: 20sec Assault Bike Overhead KB Carry Sorensen Hold x 1min * yes I am aware a weak left trap is causing stability issues overhead, yes I am aware they are light kettlebells, yes I am aware my thoracic spine is tight as fuck (didn't realise how bad in fairness until I saw this!), if I've missed something do let me know... #workout #fitness #conditioning #aerobic #power #assaultbike #assaultairbike #kettlebell #loaded #carries #stability #core #isometric #contraction #sorensenhold #hamstrings #quads #glutes #shitposture #unfit #poortimekeeping #solonely

A video posted by David McConkey (@david_mcconkey) on Mar 16, 2016 at 3:49pm PDT

I didn't kill myself here but was working and it was good to do something where I was sweating and breathing heavy.


Thu 17th (Paddys day)

Did a bro sesh with Dar

A. Switch Grip Curls 5 x 5/5 35kg
B1. Seated Incline Curls 4 x 10 12.5kg
B2. Standing Hammer Curs 2/ pause at bottom 4 x 10 10kg
C. Prone Incline Concentration Curls 3 x 8/8 10,12.5,12.5kg
D. Cable Pushdowns 5 x 12 24kg
E. Skullcrushers 4 x 10 30kg + bar
F. Bench Dips 3 x 20

In the evening I did a small bit with Neil...

A. DB Press 4 x 10 17.5kg, 2 x 8 20kg, 2 x 5 22.5kg dbs
B. Single Arm Lat Raise 3 x 12/12 8kg


Wed 16th 

Didn't train


Tue 15th 

?????

Mon 14th

Just played around with some single leg work - a few sets of dumbbell split squats (3 x 10 on left leg w 2 10kg dbs)

Tried some skater squats, need a lot of work but enjoyed them, knee felt ok afterwards....

First time tying out skater squats. I needed the kettlebell as counter balance to help out with my poor mobility 😁 knee felt ok though, looking forward to improving these in the coming weeks. #skater #squats #skatersquat #singleleg #strength #balance #mobility #knee #rehab #meniscus #tear #acl #mcl #kettlebell

A video posted by David McConkey (@david_mcconkey) on Mar 14, 2016 at 2:59pm PDT

Sun 13th

no training (hungover!!)

Sat 12th 

10pm - SDSC

A1. DB Bench 3 x 15 27.5kg
A2. Pullups 3 x 10
B. Shoulder Shocker
C1. Incline DB Curls 3 x 10 12.5kgs
C2. DB Shrugs 3 x 10 45kgs 

1pm - SDSC

A. Barbell Split Squats 4 x 8/8 60kg
B. GHR 3 x 10
C. Split Squat left leg 3 x 10

Fri 11th 

SDSC bro session

A1. EZ Bar Curls 5 x 10 20kg+bar
A2. Straight bar curls 5 x 10 30kg
A3. Incline DB Curls 5  x 10 12.5kgs
B1. Cable pushdowns 5 x 12 20kg
B2. Overhead cable extensions 5 x 12 20kg
B3. Bench dips 5 x 15
C. Concentration curls 2 x 10/10 10kg
D. French Press 2 x 15 17.5kg

Thu 10th

A. Mixed Grip Pullups 8x8 (wide grip x 5, chins x 3 sets)
B. Barbell Row 10x10 50kg
C. Barbell Shrugs 4x8 (w 3sec hold at top of rep) 80,90,90,90kg


Wed 9th

A. Bench 3 x 5 80,85,85kg
* have that pain in my sternum again, I could have gone heavier but it was painful to press the bar off my chest
B. Shoulder Shocker
C. Cable Pushdowns 3 x 15 20kg

I was stuck for time so just did a short session, feel a little tired and achey today. sleep is still shit. 

Tue 8th 

Went to Alex, he just did some tissue work on the glute max and vmo. It was a bit more bearable than usual - homework is trying some donkey kicks, keep doing what I'm doing and look to try some light jumping again

Mon 7th

* I started to feel a bit nauseous before the session (maybe something I ate), so I just took it really handy...

warm up - glute activation work, balance work, swiss ball leg curls

also messed around with some hand balancing stuff...

A. Barbell Split Squat  6(l) / 4 (r) x 10reps; 50kg

B. GHR 2 x 10

I will do ANYTHING to avoid training legs... Even trying to spike my head into the ground #training #nolegs #noyoga #balance #handbalance #core #bjj #patience #fuckarounditis

A video posted by David McConkey (@david_mcconkey) on Mar 7, 2016 at 9:42am PST

Sun 6th 

Yoga - MVP
different instructor again, good class, lots of planks and warrior poses

PM - SDSC w/ Jason

A. DB Seated Press 10 x 10; 15kgs
B. Leaning single arm lat raise 5 x 12/12; 8kg
C. Cable giant set -> 3 x 10 facepulls, 10 neutral grip rows -> 20sec ISO hold 20,20,24kg

Sat 5th 

Fri 4th 

SDSC - bro sesh!

A. Switch Grip Curls 5 x 5/5; 32.5, 30,30,30,30kg
B. Incline DB Seated Curls 4 x 10 -> standing hammer curls 4 x 12; 12.5  / 10kg
C. Prone Incline concentration curls 3 x 8/8; 10kg
D. Cable Pushdowns 5 x 12 20kg
E. Skullcrushers 4 x 10 ezbar +25kg
F. Bench Dips 3 x 30


Thu 3rd

messed around with stretching, handstands and hand balance work


Wed 2nd 

A1. Press 3 x 10; 40kg
A2. Curls 3 x 10; 30kg
B1. Rear Delts 3 x 8; 6kg
B2. Pushdowns 3 x 12 20kg
Lat Raise 3 x 10; 8kgs 
Hammer Curls (fat Grip) 3 x 10; 12.5kgs 

Tue 1st March 2016

I only had a short time to train - I got caught up playing around with some (poor) yoga poses on the balance pad - my balance feels better standing on my left leg compared to standing on my right.

then I blasted out a few sets of...

A1. Romanian Deadlift 3 x 8; 1min rest 80kg
A2. DB Bench 3 x 12; 1min rest 27.5kg
B1. Walking Lunge 4 x 10/10; 1min rest bodyweight
B2. Chins 3 x 10,10,8; 1min rest

Had to take a step back on the #rehab after a small set back. Messing around with some poor attempts at yoga posses on the balance pad... #proprioception #balance #rehab #rehabilitation #recovery #patience #knee #meniscus #bjj #yoga #badyoga

A video posted by David McConkey (@david_mcconkey) on Mar 1, 2016 at 3:56pm PST

* the knee felt ok on the balance work and then the lunges (the right knee makes horrible noises when bending!)

I tried doing some bridging leg curls with my left foot on a gym ring, I did about 5 reps and the medial side of my knee started to hurt a bit, so I stopped. I might try them again tomorrow - maybe repeat the lunges again (lower intensity but higher volume and see how that plays out...)