Mon 30th Dec

End of Deadcember -

Deadlift 202kg PR

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Finally got the 202kg for the end of @sorinex_deadcember 😅 . Failed 3 times beforehand and should have walked away but the last time I PRd in a deadlift was 2009 😂😂 . First attempt was hook grip and that let me down. Second changed grip and got in my head. Third attempt the same and then belted up for the 4th attempt. . You can’t train dumb.

A post shared by David McConkey (@david_mcconkey) on Dec 30, 2019 at 11:44am PST

I struggled with this one - missed my first 3 attempts! First was hook grip and that failed me. Then for the final one I did alternate grip and used a belt.

Sun 29th 

Row 30r20
7'492m

Sat 28th

Row 5 x 1min on / 1min off
1'34.9 avg / r30

Fri 27th 

Deadcember Deload

A. Deadlift 2 x 2 50% - 100kg
B. Bench 3 x 5 80kg
C1. Pullups 3 x 8
C2. Kickbacks 3 x 8/8
C3. Rollouts 3 x 8

Thu 26th 

Row 3 x 750m / 4min rest
1'42 / 1'41 / 1'46.8

felt a bit faint during the first round - just felt tough today and it got in my head after as I did this a few month ago and had way lower splits

Fri 20th

Noon - Row (intervals)
5 x 40sec / 20 rest / 20 sec (5min rest)

This was a lot tougher than it looked 

Afternoon - BJJ with Ciaran , gi

just flow / light rolling - knee felt good! 

PM - Deadcember

A. Deadlift
5 x 140kg
4 x 160kg
3 x 170kg
2 x 180kg
200 (f) - tried hook grip first - got it off the floor (about 2 inches) 
200 (f) - tried alternate grip 
190 (f) - did this twice with a hook grip 2 days ago - poor sleep / diet / fatigue from training earlier and volume leading up to this didn't help I'm sure!! 
B. Bench 70kg x 5
80kg 5 x 5
C1. Ab rollouts 3 x 8
C2. Pullaparts 3 x 20


Thu 10th 

A. Pause Deadlifts 3 x 3 130,140,150kg felt strong 
B. Pause Squat 3 x 3 102.5 , 112.5, 120kg felt strong
C. GHR 3 x 10

Wed 18th 

Noon

Row 6 x 1min/ 1min rest
1:36.8 avg r32 avg

PM - Deadcember

A. Deadlift 4 x 3 150kg (felt strong on these)
B. Floor Press 4 x 3 70,75,81,87 (left shoulder hurt even with these)
C1. Chins 3 x 8
C2. Pendlay Row 3 x 6 80kg
C3. EZ Bar Curls 3 x 10 28kg
C4. KB Shrugs 3 x 12 32kg kbs

Things have been a bit manic the past few days and I haven't been really prioritising training properly - just fitting it in where I can, average diet, sleep etc...

Tue 17th

Stuck in traffic for hours, I only got an opportunity to Squat ...

6 x 112.5kg
4 x 127.5kg
3 x 135kg
2 x 145kg

felt stiff from the deadlifts last night - my right knee started acting a little weird. I felt a crunch (not painful) deadlifting earlier in the week but it was a bit unstable once or twice later in the day. It was freezing in the gym too, so that could be a factor.

Mon 16th

AM - started a Row workout (500m,4min rest / 400m,3min rest / 300m,2min rest / 200m, 1min rest/ 100m)

Bailed on the 300. Held 1'30 split, then 1'29 and was holding 1'28 just about and stopped. Didn't warm up and probably came out of the gates too hard.

PM

A. Deadlift 3 x 150kg , 3 x 160kg, 2 x 180kg , 2 x 190kg (2rm??) 
all hook grip. The 190 started to bring the lower back into it more , nearly lost my grip at the top of the second rep.

B. Bench 3 x 5 80, 82.5, 85 - left shoulder was giving me grief while doing these, so I didn't go any heavier.

C. Repeated the Row workout, capped the rate at 34


Sat 14th 

Phoenix park 5k run

Fri 13th 

PM - Deadlifts

Noon - Row 500m PR - 1'23.1

Felt strong at the start (chain / catch was all over the place though) last 200m was a struggle - I should have really gotten 1'22...

Tue 10th Dec 

Felt really dodgy all day - ate late last night and was awake from around 2-4am. Tired all day so I only did a bit of strength work. I think the party was probably a contributor at the weekend but the late eating (Mondays??) and maybe the slightly higher intensity row yesterday got me...

PM (a small bit from Deadcember) 

A. Trap bar deadlift 4 x 6 reps
120, 140, 160, 180kg
B. Bench 8 x 70kg, 6 x 80kg, 5 x 85kg, 4 x 90kg
shoulder felt a little better doing these - but just from rest of not benching, definitely shows pain is probably the biggest limiting factor for me as weight gets heavier. 


Mon 9th 

AM - Deadcember

A. Deadlift 4 x 3 120,140,150,160kg
B. Squat 4 x 3 100, 112.5, 122.5, 130
C1. GHR 3 x 8
C2. Hip Thursters (green band) 3 x 10
C3. Plate Twist 3 x 10/10 15kg

PM - Row

4 x 500m; 5min rest
the last round was tough but do-able, I tried to keep my rate to 30...

Sat 7th 

Bjj in Monkstown with Ciaran - did some harder rounds with him, felt good. I only really felt the knee once - when I was doing a guard pass and I jumped to change sides quickly - nothing major but may be worth practicing this movement in isolation.


Fri 6th 

Row intervals
1500m (r20) / 1:30 (open) / 1500m / 1:30 / 1500m

Thu 5th 

A. Deadlift 4 x 3 125,135,142.5, 152.5
B. Squat 4 x 3 112.5, 120, 122.5
C1. GHR 3 x 5 (5sec negative)
C2. Stepping Lunge 3 x 8/8
C3. Hanging Knee Raise 3 x 10
D1. Single Leg Squat 3 x 3/3
D2. Squat Jumps 3 x 3
D3. Crunches 3 x 30

Noon - 30r20 Row

Lower DF 7256m , 2:04.2 avg - just felt tough today, haven't done one of these in a while!!

Wed 4th 

Noon - Row

8 x 1:30/ 1:00 r

1:45.3 avg / r 29

Tue 3rd

A. Snatch Grip Deads 3 x 8 100,105,110kg 
B. Front Squat 3 x 8 75kg
C1. Split Squat 3 x 8/8 15kg dbs
C2. GHR 3 x 8
C3. Ab Rollouts 3 x 8
D1. DB Lunges 3 x 8/8 15kg
D2. Lateral Lung eHops 3 x 8/8
D3. Plate Twists 3 x 8/8 15kg

Mon 2nd

Row noon - variables
400/200/400/200/400

A. Deadlift 3 x 120kg, 3 x 140kg, 3 x 160kg, 3 x 160kg
B. Front Squat 3 x 95kg , 3 x 102.5kg, 3 x 105kg
C1. DB Row 4 x 5/5 35kg db
C2. Rear Delts 4 x 15 5,6,6,6
C3. Curls x 5,10,15,20 40kg, 30kg, 25kg, 20kg