Wed 17th 

A. Squat 3 x 5 100,110, 110kg
B1. DB Bench 3 x 15 20,22.5,22.5 kg dbs
B2. RNT Split Squat 3 x 10/10 15kg dbs
C1. DB Lat Raise 2 x 10 10kg dbs
C2. Barbell Curls 2 x 12 30kg

Mon 15th

A. Bench - testing it out built up to 2 x 5 70kg (I cold feel the hand but settled a bit as it went on, didn't want to push things too much)
B. DB Tricep Floor Press 2 x 20 17kg dbs
C1. Barbell Row 4 x 10 50kg
C2. Facepulls 4 x 10
D1. KB Shrugs 32kg kbs
D2. Incline DB Curls 3 x 10 10kg

Sat 13th

A1. DB Seated Press 4 x 10 15kg dbs
A2. Bar Inverted Row 4 x 10
B1. Incline DB Bench 4 x 10 17.5kg
B2. Incline DB curls 4 x 10 10kg dbs 
C. DB Lat Raise 4 x 10 8kg

* grip / hand felt ok on the inverted rows - I seemed to naturally go for false grip though...

Fri 12th 

jumped in on a session with Aidan in the open gym

A. Squat 4 x 8 90kg
B. RDL 4 x 8 70kg
C. Ez Bar Curls 4 x 15 28kg
D. Band pushdowns x 100reps / 3 sets

Thu 11th 

trained with Ciaran in HQ

A. Squat - build to heavy 5 110kg, felt ok
B1. DB Bench 4 x 12 20kg dbs
B2. Facepulls 4 x 12
C1. DB Lat Raise 3 x 12
C2. DB Hammer Curls 3 x 12

I havent been tracking this for the past couple of months(!) as I broke my hand in the Madrid Open, doing a Marcelotine and basically pulled my own hand apart. I didn't realise I had broken it for nearly 2 weeks until I had to get an x-ray. Then I had to get surgery and a plate put into it - typical!! So no bjj for nearly 6 weeks so far. Healing is going ok, back for my final check up (I think) tomorrow.

#Repost @sdscgym (@get_repost) ・・・ Another injury to learn and grow from. Another opportunity to come back better. . Stocking up to help move through the various phases of injury repair -> inflammation -> proliferation -> remodelling. . Omega-3 and Boswellia extract, to help modulate inflammation. Glutamine to help with bone healing and immune system. Glucosamine (I’m aware of the inconclusive studies…). Vitamin C for collagen synthesis. Comfrey Oil - boneknit remedy for when the cast comes off... . Also not pictured Whey Protein, Creatine, ZMA, Turmeric, Green Tea, Pineapple / Bromelain. . I would generally introduce new supplements gradually but in the case of an acute injury involving surgical intervention, I’m having a supplement party over here 🎉

A post shared by David McConkey (@david_mcconkey) on Dec 5, 2017 at 8:19am PST

In the past week or so I have been doing a small bit of lifting again. I started back on Squatting and am only at 100kg for 5 reps. Everything feels ok while doing them and I am enjoying training them again. The ego is thinking about aiming for PR's but I'll just take it week to week right now, the main aim is to get back on the mats asap.