Fri 15th

PM - ARMFARM 

A1. Bench 6 x 65% , 3 x 75% , 2 x 82.5% , 2 x 90%, 2 x 90%, 17 x 70kg
70, 82.5, 90, 100, 100kg
A2. DB Curls 5 x 5/5 15,15,15,20,20kg dbs
B. Squat 5 x 60% , 5 x 70% , 5 x 70% 105, 120, 120kg
C1. DB Seated Press 3 x 12 15,17.5,17.5
C2. DB Lat Raise 3 x 12 8kg
C3. Front Raise 3 x 12 15kg


Injury update....

Left knee is a little cranky the past few days....

Weather has gotten colder
I did an hour on the erg (row) - I don't know if the volume there is a factor
A few hard skierg sprint attempts - could that be a factor 

Sleep has been good (using the Garmin app to track that)
Trying to eat a bit more food 

ALSO.... I went back to wearing my Nike runners for a bit -maybe this is a factor??? I have gone back to my Vivos today....

I actually did some single leg squats from a box (sets of 5) - partial pistols and I felt as though this helped 'calibrate' the knee a bit.


I am not sure where I am with BJJ. I did some light flow rolling with Hugo yesterday. I just feel as if there its no 'spring' or athleticism on my left knee when needed. It just feels 'off'. I still have that sensation like if I stubbed a foot on a table chair or something as I walked by, my knee would buckle. No bueno.



Thu 14th 

Noon - quick Skierg With Kev
4 x 1250m / 3min rest
Aim was to keep at a 2min split and r48...

AM - Rolls with Hugo.

View this post on Instagram

Flow rolls with @hugoborim this morning. He smashed me 6 years ago in a competition and can still smash me even flow rolling 😂 . Background music is Portuguese Peppa Pig FYI 👶😂

A post shared by David McConkey (@david_mcconkey) on Nov 14, 2019 at 9:31am PST

It was good to get some flow rolling in (and a reminder how to flow!), some light positions, zero subs or force.

The knee still feels a little off (unstable? I amn't even sure anymore). I don't feel any closer to making full return to training - all a bit disheartened and frustrating.

Wed 13th 

PM - ArmFarm

A1. Weighted Chins 4 x 3 -> 30,32.5, 35, 35kg
A2. DB RDL 4 x 5 35kg dbs
B. Barbell Row x 5,5,8,8,10 -> 80,80,70,60,60
C1. Barbell Curls 3 x 10 30kg
C2. DB Pullovers 3 x 10 35kg

View this post on Instagram

Some training from the @garageathlete 1k plan, aiming for close to 3mins in January 👀 (hoping that winter bulk helps out 😂). . Sloppy on the rate target but fairly consistent 😬

A post shared by David McConkey (@david_mcconkey) on Nov 13, 2019 at 6:26am PST

Noon - Row
12 x 1:30; 1min rest

Tue 12th 

Noon - Recovery Row

1 hour - 12,904m (keeping HR between 135-140)

Mon 11th

PM - Arm Farm

A. Bench 9 x 60% , 7 x 70% , 5 x 80%, 3 x 85%, 12 x 60%
65kg , 77.5kg , 87.5kg , 92.5kg
B1. Lat Raise 3 x11
B2. Front Raise 3 x 11
B3. Rear Delts 3 x 11
C. Front Squat 3 x 5 @50% back squat 1rm


Noon - Row 12 x 200m; 2min rest

View this post on Instagram

FTMBs 👹 . Trying to figure out pacing and rate for the sprints. Was daydreaming and missed the start of the last set, had to hold ~ 1.25/500m to finish in a similar time to the rest

A post shared by David McConkey (@david_mcconkey) on Nov 11, 2019 at 5:26am PST