Sun 27th 

Noon - BJJ in EC with Ciaran

Did drills and a bit of rolling (nogi) - first time wearing the Bauerfiend support and it felt pretty good! The only time my knee felt a bit off was when I pulled reverse x guard and went for a inside ashi.

Things to work on - the running escape from ashi and controlling that position better. 


Sat 26th 

rest day

Fri 25th 

PM - BJJ did some rolling with Shea and Ciaran , knee felt ok but was careful not to let not get tied up or caught in any guard.

Thu 24th 

PM - Squatober

A. Squat 2 x 75, 80% , 1 x 85, 90% - went heavier on these !
125,125,145,155kg
B. DB Row 3 x 5/5 32.5kg
C. Rear delta 3 x 15 6kg 

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Last heavy day on @sorinex_squatober before Pr Tuesday 🎉 . Beginning to feel beaten up by this and the rowing 🙈 . 145 and 155kg - the heaviest I have lifted in a year and 7kg off an all time PR (from 2014 🙈 😂). Feel like there’s a new one on the horizon, delighted 😁 . Thanks to @daryl.oreilly for keeping us on track and all the @sdscgym crew for letting me jump in and the banter / bullying / motivation 👌🏻 . I’ve also been doing that stupid right leg jiggle at the start of EVERY set since forever 🤦‍♂️

A post shared by David McConkey (@david_mcconkey) on Oct 24, 2019 at 1:13pm PDT

Heaviest squat in over a year and felt strong - it looked easier than it felt, delighted with this (still squatting in my socks, left knee feels good)

Noon - training with Kev

2 x 2000m Row / 9:55 rest
7:20.1
7:27.1

Diead a death on the second round, feel as though my fitness has gone back a bit - I still have some residual infection / throat thing going on...

Wed 23rd 

PM - Squatober

A. Squat 2 x 70,75,80,80% - 115,125, 135,135kg
B. Press 4 x 4 50kg
C1. Bench 4 x 4 70kg (left shoulder / right elbow felt tight)
C2. DB RDL 4 x 5 32.5kgs

felt pretty good, arm was a bit crampy from squats earlier but generally my mood , energy is a bit better. Trying to eat better / more - got the serious mass powder and trying to get that in during the evening classes. Also met Austin for breakfast - had a fry, I think sausages are out, stomach was bloaty!!!


noon - 3 x 3000m; 1:30 rest

2:02 ; r18 for each

Tue 22nd 

PM -> Squatober

A. Squat 3 x 55,65,70,75 85, 100, 107.5, 115
B. Weighted Chins 4 x 2 - 20, 22.5, 27.5, 27.5kg
C. Underhadn BB Rows 4 x 5 80,70,70,70kg


Noon ->
Row 2 x 1000m; 6min rest

Trained with Kev. Felt ok on the first, fell off a cliff on the second one. Technique fell apart (all arms) and catch was poor. Mentally I was broken but fought through.

Mon 21st 

Noon -> 1500m checkpoint - felt strong here, feel as though I have in and around a 6'50 2000m...


Sat & Sun 

RP Strength Seminar

Feel really burnt out - low lying headache all weekend.


Fri 18th 

Squatober Workout

A. 90% AMRAP -

145kg x 5 reps! Felt tough but looking at the video, I probably had more in the tank.

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145kg x 5 - was meant to be an AMRAP...I may have had one or two more reps but a combination of training age and injury history means my margin for error is so small, a 6th rep could have seen my knees or back explode 👀 . Little max % bump anyway, PR on the horizon 🕺

A post shared by David McConkey (@david_mcconkey) on Oct 18, 2019 at 2:53pm PDT

Afternoon - BJJ

Did some rolling with Mossy - I was careful not to let my left leg get caught up in any guard and except for one instance where I let myself get swept, I felt ok.

Thu 17th 

Row 30r20 - still not 100% over whatever cold / but I had

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30r20 recovery row before squats later. OCD has been triggered, daydreaming near the end and had to rush the last minute a little 🙄

A post shared by David McConkey (@david_mcconkey) on Oct 17, 2019 at 7:16am PDT

Tue 15th 

PM - Squatober

A. Squat 5 x 105, 3 x 120,  2 x 127.5, 1 x 145, 1 x 150kg
B. Weighted Neutral Grip Chins 3 x 3 20,22.5,25kg 

Had to cut the session short for an assessment. 

Stomach is still not great - been trying to stay away from sugar / chocolate at the moment and stick top lighter foods right now. 

View this post on Instagram

Building up to a couple of heavy singles. Sock PRs 😅 Happy enough with bar speed, been sick the last couple of days so I’ll take it. 145, 150kg on 🎥

A post shared by David McConkey (@david_mcconkey) on Oct 15, 2019 at 2:19pm PDT

Mon 14th 

Squatober 
A. Squat 4 x 4 @ 65,70,75,80% 100, 107.5, 115, 125

Stomach was still dodgy so I just did the squats today. 


Sat 12th / Sun 13th

Jane Erbacher Seminar - got dragged into some touch row and ski workouts! 

Fri 11th 

Squatober 

A. Seesaw Squats - 3@ 70% 107.5kg , 1 @ 80% 125kg, 3 @ 75% 115kg, 1 @ 85% 130kg, 3 x 80% 125kg, 1 @ 90% 140kg , 3 @ 85% 130kg



B. Bench 6 x 6 75kg

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Still on the Squatober bandwagon. Seesaw sets, 130 x 3 here and 140 x 1. Knee didn’t explode, which was nice.

A post shared by David McConkey (@david_mcconkey) on Oct 11, 2019 at 3:27pm PDT

Thu 10th

8pm - Squatober 

A. Squat 55,60,65, 70% 77.5, 85, 100, 107.5kg - felt strong with these 
B1. DB Row 4 x 5 30,36,35,35kg
B2. DB RDL (light) 30kg
C. barbell 21s

4pm - 10k row for World Mental Health Day

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I saw this post pop up on my feed earlier and knew I had to get 10k done (didn’t have much time before my first coaching session 😬 ). Marking world mental health day, with one of the few things that keeps me sane. Exercise is such an underrated and underused strategy for helping mental health (but like anything can be abused too). . Then some more Squatober fun with the gang. Thanks to @nealisdeadly for the awful camera work and commentary 👍🏻

A post shared by David McConkey (@david_mcconkey) on Oct 10, 2019 at 1:23pm PDT

Wed 9th

PM - Squatober

A. Squat (Seesaw)
4 @ 70% , 2 @ 80%, 4 @ 70% , 2 @ 80%, 4 @ 70% (used 108.5 / 125kg)
B. Bench 70% - 70kg x 4,6,8 then 80% 80kg x 1,3,5


Noon - Rolling with Mossy.

Only once when Mossy was on my back and I bridged dill I feel my knee, apart from that all felt ok. Trying some stand up and foot sweeps etc and felt ok!

Tue 8th 

PM - Squatober with the gang

A1. Squat x 5 @55,60,65% 85, 92.5, 100kg
A2. Bent Over Rows 3 x 5 75kg
B1. Front Squat x 5 @40,43,45% (back squat 1rm) 65,70,75kg
B2. Underhnad Bent Over Rows 3 x 5 80kg
C. Weighted Neutral Grip Chins 4 x 4 20kg


Noon - Rowing with Kev

3 x 1000m; 3min rest

Started fast (maybe too fast), sleep was awful last night and I still don't feel 100% - probably my first hard cardio session since my cold.


Mon 7th 

AM - Skierg with Kev

500m; 4min rest
400m; 3min rest
300m; 2min rest
200m; 1min rest
100m


PM - Squatober session

A. Seesaw Squat - 5 @ 65% , 3 @ 75%, 5 @ 65% , 3 @ 75%, 5 @ 65% (used 100 / 115kg)
B. DB Bench 4 x 15 22.5kg dbs (left shoulder is a bit sore again)
C. Dips 4 x 10 (bodyweight)
D. Band Pullaparts 3 x 25


Sun 6th 

Row 30r20  7565m - 1'58.9

View this post on Instagram

First one back in nearly 2 weeks. Wanted to just get the blood pumping and breathing up a little. Also wanted to try out the new erg ❤️

A post shared by David McConkey (@david_mcconkey) on Oct 6, 2019 at 10:21am PDT

Sat 5th 

Squatober session...

A. Squat x 5,4,3,2,1 125kg 
(* I used a belt for my first set of 5 reps but not after that)


had PT then finished with Bench

4 x 5 70kg - left shoulder still doesn't feel great


*Ive been squatting barefoot and without a belt for a lot of my sets currently 

Oct 2nd

I've been sick for about a week now - a bit of a chest infection but it has gone more into my head now. Feeling seriously lethargic and weak. Slept all afternoon today.


Oct 1st 

Risked training - 1st session of Squatober

A. Squat x 7, 8, 9 reps @ 65%1rm (working off 155kg) 100kg
B. Barbell Press 4 x 5 40,50,50,50kg
C. DB RDL 4 x 8 25kg DBs


Sep 30th

Sick all weekend, stayed in, didn't train

Fri 27th 

Tried some squats but still feeling this cold / flu

4 x 6 100kg - felt ok
Squatting in socks and to a box right now. Feeling strong apart from the cold.


Wed 25th

Row 10k r 18

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10k r 18 🎯

A post shared by David McConkey (@david_mcconkey) on Sep 25, 2019 at 8:37am PDT

Tue 24th

Row 3 x 1000m; 3min rest

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3 x 1000m; 3min rest. . Trying to find where my splits and rate match up for the 2k. . Expectation v Reality. Close 🎯

A post shared by David McConkey (@david_mcconkey) on Sep 24, 2019 at 8:56am PDT

Mon 23rd

30 r 20

7089m

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Working on a few technical pieces from yesterday’s seminar. Enjoying going down the rowing rabbit hole while I’m waiting to be able to strangle people again.

A post shared by David McConkey (@david_mcconkey) on Sep 23, 2019 at 1:47pm PDT

Sun 22nd 

Rowing Wod Seminar


Fri 20th 

3 x 750m; 3min rest
1) 1'39.4
2)1'39.6
3) 1'39.2

View this post on Instagram

3 rounds of Fuck You Pay Me 💰💰💰 . The debt collectors came calling after yesterday’s shit show. Felt this 💦

A post shared by David McConkey (@david_mcconkey) on Sep 20, 2019 at 8:41am PDT