Wed 18th 

Had to finish yesterdays session today, bit messy but better than not getting it done...


A. Press 4 x 5 45,47.5, 50, 50kg
B. Negative Neutral Grip Chins (5sec) 4 x 5 bw
C. Front Stance DL 4 x 5 120kg (60% dl 1rm)

Tue 17th

feel a cold coming on so I skipped bjj

A. Death Ground Squats

did 90ish% arm initially 135Kg and it felt slow, so dropped to 125 and used that. Was tool light, should have stuck with the 135 - ended up doing 16 reps! 

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More Death Ground Squats...💀🍑 . I chose back squats today as my knees felt a little cranky for front squats. . I started with nearer 90% of a training max and it felt too slow so I went back to 80% and evidently this was too light as I completed 16 reps 🙈 . I also split my pants 😭😭 . I’m still not sure what speed I should be looking for in terms of m/s for certain %’s or what good metrics are. . Also getting used to the PushBand and what it can do - I only found out about the Velocity Loss Cutoff option after I completed this workout and I’ll definitely be using that going forward. . Stomping my feet evidently makes me faster, as does having an audience. Rep number 13 was the fastest too 🤔

A post shared by David McConkey (@david_mcconkey) on Apr 16, 2019 at 3:53pm PDT

Mon 16th 

(can't remember!) 

Sun 15th

Did some nogi drills and rounds with Ciaran in EC  - practicing the Gordon Ryan guard pass stuff, felt good 

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Great training as always with @csleavy 👍🏻 . Triceps by @sdscgym . Half guard -> leg bundle -> darce. . Liking this comeback, trying to slow down and see more, I feel like I’m absorbing the smaller more important details at the moment 🧠

A post shared by David McConkey (@david_mcconkey) on Apr 14, 2019 at 7:45am PDT

Sat 14th 

A. HSSS 5 x 3 140, 140, 150kg
B. Bench Press 4 x 3 90kg