Mon 4th Nov 

Noon - Skierg with Kev

5 x 250m; 1min rest

* the aim was my 1k pace but I couldn't hold that... (1:39.3 avg)

I did some static lateral lunges and Copenhagen planks for some knee rehab. I can feel the spot but it is more like a dull ache / pins and needles, no sharp pain.


Sun 3rd 

Rest, went for a 2 hour walk on the beach (knee was fine here)


Sat 2nd 

PM - Rolled with Mossy

* bit of a hurt in the knee ! I was in sit up / lazy butterfly guard and he went to jump to my left, I put out my leg to stop him and I felt the knee. No pop or snap sensation, just a burning / ache / pins and needles feeling right on the mcl spot. I rolled on and my range is ok - it just feels like it could be a bit unstable...

Noon - resistance work SDSC

A1. Bench 5 x 8 67.5kg
A2. Band Facepulls 5 x 12
B. DB Pullover 4 x 10 27.5kg
C. Incline DB Row 4 x 10 17.5kg dbs 


Fri 1st

2k Row - 6'57.9 (PR)

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I had a small goal for this week, on the verge of my 39th birthday. . The goal was to hit a double bodyweight squat AND get a sub 7min 2000m row in the same week. . The last time I got a double bodyweight squat, I was afraid to do any cardio in case I lost my gainz 🤦‍♂️🤦‍♂️🤦‍♂️ . This row is a PR too, nothing special, but I’ll take it. . Always trying to get better. Fuck age. Fuck excuses.

A post shared by David McConkey (@david_mcconkey) on Nov 1, 2019 at 1:21pm PDT

* The aim was to get a double BW squat and 2k row pr in the same week - mission accomplished! 

Thu 31st

Bench Test - got 105 , failed on 107.5...

Did some BJJ with Ciaran as well, felt good...


Wed 30th 

A. Squat 5 x 5 85kg


Tue 29th 

SQUAT PR - I got 165 then went again and got 175kg