Im just checking in again before the end of the year. I have been following a lot of the penandpaperstrength app stuff the past couple of months while I have been off bjj.

A little timeline of events...

I injured my left knee while training Bjj - trying to pass half guard with me left leg in the guard and my partner applied a hard knee torque and something popped. I thought I was done, I still get a chill now when I think about it. I think this happened around the 1st week of September. 4 months later and it still feels a little compromised.

Sep - 
Chin Up 51kg x 1

Nov - 
Snatch Grip DL 105kg x 5 
Bench Press 107.5kg x 1
Hook Grip DL 170kg x 3

Dec - 
Trap Bar DL 200kg x 1 
HSSS (Safety Bar) 100kg x 3 @6011
Front Squat 95kg x 5
Squat 155kg x 1 

Wed 29th 

Feeling pretty tired, just did squats and some mini band static shoulder work...

A. Squat 5 reps of 100,110,120,105kg


Tue 28th 

noon - East Coast nogi, did positional stuff, shoulder was a little sore but got through it ok in the end

pm - 4.5k row to complete the Dog Days of Summer Challenge

Mon 27th 

Row 30mins - 7034m

Hungover 😷

A post shared by David McConkey (@david_mcconkey) on Aug 27, 2018 at 6:29am PDT

Sun 26th

Did some light drills (nogi) with Ciaran and then 1 hour row

60min Row - 14,077m

So I had the choice of going to watch the pope, stick forks in my eyes or row for an hour. • It was a close run between the forks and the row... • I was dreading this, but much like a cold shower the anticipation is almost(!) as bad as actually doing it... • I was surprised at how comfortable I felt aerobically, I could have pushed for more meters but my #ocd was taking over - the plan was a 2:08avg split and 14k finish. DF was 95 - felt good at this actually, would have been way less than the last time I tried 60mins (I think I got 13.4k then)

A post shared by David McConkey (@david_mcconkey) on Aug 26, 2018 at 9:41am PDT

Sat 25th

A. Squat 5 x 5 100kg (first set no belt - by accident, felt ok)
B1. Neutral Grip chins 3 x 8
B2. 5kg Slamball pushups 3 x 10/10

Shoulder was a little sore after the pushups  - my right hand was getting pins and needles I think from tight forearms - did some yogaforbjj for the first time in a long time. I need to incorporate more stretching day to day.

Fri 24th

Row 2 blocks of

5 x 1min / 2min rest
@1:45 pace approx and 28spm +

A little more drag, a little more consistency. Trying to improve pacing at a higher gears. The target was ~1:45 split at 28-30spm. • I did 2 blocks of; 5sets: 1min Row / 2min rest. *during rest perform 10 push-ups.

A post shared by David McConkey (@david_mcconkey) on Aug 24, 2018 at 9:05am PDT

Thu 23rd

Row 5k - 21:30.4 one of my more consistent rows regarding pacing...

Post Physio 5k Row. Sore and exhausted today but just went into autopilot, pacing is improving...(target was 2:09split at 18spm) • #endurance before #power

A post shared by David McConkey (@david_mcconkey) on Aug 23, 2018 at 9:17am PDT

Wed 22nd

Row 5k - 21:31.7

Tue 21st 

A. Squat 3 x 5 - 110, 112.5,112.5kg (felt ok, was tired today though)
B1. Swiss Ball DB Flys 4 x 12 8kg dbs
B2. DB Row 4 x 10/10 20kg

Mon 20th

Sun 19th

SDSC Triathlon

10k Row - 44:44.7
20k Bikeerg - 43:08.0
2k Ski - ??
8k row - 36:52.2

I was pretty flat going onto the skierg - Neal was waiting for a skierg so I swapped back to the rowing machine.

Cant remember the previous days!! Left Shoulder still isn't great, definitely not able for bjj at the mo

Sun 12th

Rest (Howth walk)

Sat 11th

A. Squat 5 x 5 100kg

B. 2k Row (feet out drill)

Fri 10th

Row 2k Feet out drill

tried some light db bench press (15kg dbs) , some chin ups , some standing db rows
(left shoulder is still not great - sleeping is still the thing that is affected the most)

Thu 9th

2k Row, feet out drills. Skipped JiuJitsu as shoulder is still very tender

Wed 8th Aug

pre lunch - Squat 3 x 5 105kg


Tue 7th 

EC - Nogi, mostly positional drills, left shoulder is still bad from Friday


Mon 6th 

A. Row drills - feet out, 2k

B. Skierg 10 x 1min on / 1min off


Fri 3rd 

Gi and Nogi in SDSC (45mins more or less straight through) tough rounds, good for fitness


Thu 2nd 

EC Nogi