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