Post op- Week 19 & 20

Post op- Week 19 & 20


  • I rolled. AGAIN
  • Progress with kneeling- sat on heels
  • Can lunge, fully. Resulting in great leg workouts

Set- backs:

  • Jumped off Penny board a bit fast, knee has been a bit sore since. Moron.

Week 19/20 goals analysis:

  • Train 2 x a week- mainly drills with light rolling once a week
  • Start taking measurements of quads

Green= achieved    Orange= Meh, kinda   Red= Not achieved

Goals for week 21/22:

  • ACTUALLY start taking measurements of leg.
  • Ditch body weight stuff and add real weight

Exercises (per day):

  • 10 x 90-degrees-squats
  • 1 x 5min knee hangs
  • 20 x step ups (on stairs)

On weekends:

  • 15 mins on bike
  • 3 x 10 lunges on right and 10 lunges on left
  • 3 x 10 sec holds of L sit and tucked (on paralettes)
  • 3 x 20 macebell swings left and right
  • 3 x 10 slow controlled squats (ensuring equal weight distribution)
  • 3 x 15 sec holds of heel to butt
  • 3 x 15 sec kneeling stretches- push to sit on heels

Legs are super achey at the moment after all my lunge based workouts- the first time I’m really feeling any burn- finally! Ysssss.

I’ve been plagued with holiday blues for the past 2 weeks. England’s persistent grey sky is destroying my soul, maaan. 


 Anyway, despite moping around, I’ve had a productive week in terms of new milestones. I’ve been fed up of not being able to kneel still, so I’ve made a conscious effort to FORCE myself to kneel. I’m treating it like a stretch and it’s made me realise how tight my hips have become. The stretching has helped as I managed to kneel back and sit on my heels yesterday (week 20). 10660150_545306375597345_2594899331408499733_nThis was a massive deal for me. I feel like this is the only thing I can’t do normally still and it’s given me hope that I’m not too far away from achieving true ROM.

I’ve also managed to perfect my lunging. I’d been struggling for a while and I guess with practice and all my strengthening exercises, I’m finally building some strength back (and I’m noticing a little more mass too- reminder to actually measure my quad size from now on).

And finally, I rolled again. Rolling back at Fightworx felt amazing. I had an awesome couple of rolls with Vikki and Isaac who were very careful with me, and let me move around without restriction. We drilled closed guard attacks and maintaining closed guard. This was fine for drilling, especially when I was drilling closed guard, but my knee was aching my the end of the session with all the kneeling. I’m kneeling with like a, 70:30 weight distribution at Jiu Jitsu, as I need to sit down on my heels (which I couldn’t do when I trained, and can’t do in someones guard right now as it’s still uncomfortable). Knee brace helped, especially when rolling again, but I’m still taking things slow. Using lots of deep half and half as well as practicing escapes from the bottom whilst avoiding anything that requires hooking and lifting with my legs. 

I haven’t been to the Physio since coming home. I need to book an appointment for the coming week (week 21) and see what he reckons of my progress. I think it’s going to be a lot of the same stuff really. More strengthening. As I approach 5, and then 6 months, the graft should be pretty sound. It’s just ensuring I have enough quad strength to protect my knee if I base/twist funny- which I currently don’t have and that’s why everything is still a bit risky. I’m being very careful when I roll. Giving up position, and flopping over gently instead of basing on my leg. It’s like unlearning instincts! Better safe than sorry though.

Side note: Seymour sent me a picture of the banner displayed in the new Mill Hill BJJ academy (in London). Check it out:


I’m right in the middle playing some half guard with my custom Scramble Shebeast rashguard. It’s awesome to be on the banner for the club, as I loved training there when I lived in London, and I was made to really feel like part of the team. Jiu Jitsu looooove.

Anyway- yeah. Really good progress at the moment. I’ve just got to make sure I don’t mess up and push myself too hard. Focus is still on building up some mass and strength otherwise I risk re-tearing with this poor excuse of a leg. Grow chicken leg, GRROOOWW.

Oh, and if you’re following my progress online, that’s cool. If you can’t be arsed to read all the individual blogs, I’m writing summaries for Jiu Jitsu Style magazine. Check them out and subscribe to the mag whilst you’re at it. You know you want to.




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