Sun 26th

went out last night with Jason and Sarah, feeling a bit ropey today! 

Bikeerg 5 x 1500m; 3min rest
@ 4k pace +3sec




Sat 25th

Just pottered around and did a bit with Neal

A. Incline Bench w chains (+20kg) x 6,6,6,6,5  50,50,52.5,52.5, 55kg
had fatgripz for first 3 sets

B. Pendlay Row 3 x 6 70kg



9pm - Got an MRI in Santry, now to play the waiting game for a few days 

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Saturday night we wildin’ 🎉 . Defo having a few scoops after this 👀

A post shared by David McConkey (@david_mcconkey) on May 25, 2019 at 12:46pm PDT

Fri 24th

noon - Bikeerg 30mins

2 blocks back to back
10 @ 2'18
4 @ 2'50
1 @ 1'54

evening

Squat 4 x 5
50,60,60,60 - didn't push it, wasn't particularly sore but wary of the knee

Thu 23rd

A1. Barbell row 4 x 10 60kg

A2. Facepulls 4 x 10

B. Incline db bench 5 x 8

Did 27.5 - right elbow hurt (so stretched) then did 20 was ok, back to 27.5s and had to stop

B cont - db lat raise 3 x 12 8kg

C. Neutral grip chins 4 x 5

D1. DB Row 3 x 10/10

D2. Shrugs 3 x 12

Wed 22nd

Just pottered about today, didn't do much - I'm still staying consistent with the stretches in the morning and evening 

A1. DB Split Squat w foot on balance pad 4 x 10/8 bw, 10kg dbs, 10kg, 10kg
A2. Neutral grip chins 4 x 8
B1. GHR 3 x 10
B2. DB Lat Raise 3 x 12 8kg dbs

The knee felt ok doing the split squats - a little 'puffy' and stiff on the first round but ok once I got moving


Tue 21st

Bike Erg 4 x 2500m; 4min rest

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I always try to take being injured as an opportunity to improve in something else. This time it’s the #bikeerg 😷 . Although I’m beginning to think being injured is my reset point at this stage. . 4 x 2500m; 4min rest

A post shared by David McConkey (@david_mcconkey) on May 21, 2019 at 6:14am PDT

Tue 21st

I woke up and behind the knee (meniscus maybe) feels a little painful, tendons feel ok - probably from the stretching. I did a lot of band adduction work the past couple of days and that may have aggravated the knee a bit...

Mon 20th 

I've been consistent with the stretches and tried a 4k bikerg - at around 85% effort and got 7'30.

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Holy moly 😷 . #4k #bikeerg

A post shared by David McConkey (@david_mcconkey) on May 20, 2019 at 5:25am PDT

I started doing some yoga for bjj sequences again - particularly the rec fem stretch initially and (what I think are the patella and quad tendons) are actually feeling a little better. All of my range is there too.

Sun 20th -

Did some light rolling with Mossy. Probably playing with fire - I had intended to do some drills only. I went for a light foot sweep with my left leg and as soon as I made contact with his shin I got an electric shock pain right up the middle of my knee and it felt bad - feels like the structure of the knee is weak.


Sat 19th -

tried out some back squats - 60 x 5 for a couple of sets and worked up to 70 x 5
I mixed in some modified leg extensions with the ez curl bar as well

The knee felt a little stiff and achey as I was doing PT afterwards, during the movements it felt ok but I would be wary of it.



Thu 16th 

Went to Alex - he was confident that the knee was 'ok' and that I shouldn't rule out New York...

A. Incline Bench 5 x 6 70, 70, 72.5, 72.5 , 72.5
B. Barbell Row 4 x 8 60kg
C. Neutral Grip Chins 4 x 6

Mon 13th 

Bench 6 x 6 85kg

Last set was tough but no risk of failing reps - maybe the volume / intensity was too much here, muscles were cramping that evening!

Thu 9th

A. Skierg 6 x 500m / 2min rest

B. Bikererg 10mins


Went to Alex earlier, knee seems to be healing well. He reckons it may not have been the mcl but the retinaculum... I seem to have full range anyway and can load it a little. He reckons start to load it up a bit more now. 

Wed 8th

Only had a short window to train today, so 5 rounds of

A1. Bench x 6 82.5kg
A2. Walking Lunge x 10/10 10kg dbs
A3. Neutral Grip chins x 8


Tue 7th

Block 1 
500m skierg
2min rest
(during rest perform 10 dips)

Block 2
1000m Bikeerg
2min rest
(during rest perform 10 ghr)


Sun 5th

Arms with mossy

A. Barbell Curls 5 x 10 30kg
B1. Incline DB Curls 4 x 10 12.5kg dbs
B2. Standing hammer curls 4 x 10 10kg dbs
C. 1 arm Spider curls 2 x 10/10 10kg 
D. Band Pushdowns 4 x 25
E. French Press 4 x 15 18kg

Fri 3rd

A. Incline Bench 5 x 8 65-70kg
B. Neutral Grip chins 3 x 5
C. Lat Raise 3 x 10 8kg dbs