Wed 18th 

Had to finish yesterdays session today, bit messy but better than not getting it done...


A. Press 4 x 5 45,47.5, 50, 50kg
B. Negative Neutral Grip Chins (5sec) 4 x 5 bw
C. Front Stance DL 4 x 5 120kg (60% dl 1rm)

Tue 17th

feel a cold coming on so I skipped bjj

A. Death Ground Squats

did 90ish% arm initially 135Kg and it felt slow, so dropped to 125 and used that. Was tool light, should have stuck with the 135 - ended up doing 16 reps! 

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More Death Ground Squats...💀🍑 . I chose back squats today as my knees felt a little cranky for front squats. . I started with nearer 90% of a training max and it felt too slow so I went back to 80% and evidently this was too light as I completed 16 reps 🙈 . I also split my pants 😭😭 . I’m still not sure what speed I should be looking for in terms of m/s for certain %’s or what good metrics are. . Also getting used to the PushBand and what it can do - I only found out about the Velocity Loss Cutoff option after I completed this workout and I’ll definitely be using that going forward. . Stomping my feet evidently makes me faster, as does having an audience. Rep number 13 was the fastest too 🤔

A post shared by David McConkey (@david_mcconkey) on Apr 16, 2019 at 3:53pm PDT

Mon 16th 

(can't remember!) 

Sun 15th

Did some nogi drills and rounds with Ciaran in EC  - practicing the Gordon Ryan guard pass stuff, felt good 

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Great training as always with @csleavy 👍🏻 . Triceps by @sdscgym . Half guard -> leg bundle -> darce. . Liking this comeback, trying to slow down and see more, I feel like I’m absorbing the smaller more important details at the moment 🧠

A post shared by David McConkey (@david_mcconkey) on Apr 14, 2019 at 7:45am PDT

Sat 14th 

A. HSSS 5 x 3 140, 140, 150kg
B. Bench Press 4 x 3 90kg

Tue 9th Apr

East Coast - drills and 5 rounds
(some were 4 mins long, avg 5 mins for all)

Mon 8th

A. Death Ground Front Squat (7 reps) @105kg
* maybe the weight was a little heavy, out of practice on the front squat and never really got into a groove with it
B. Push Press only worked up to 40kg x 3 - right elbow was too sore to carry on
C. Press 3 x 5 45,47.5,50kg
D. Snatch Grip DL 3 x 5 120kg

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Death Ground Squats 💀💀💀 . Courtesy of the @poweringthrough Big 4 Program. . I made a bit of a tactical error here from the off...I worked off of a front squat 1rm from about 18 months ago and I haven’t done this lift in a while 🙈 so I never really got into a good groove today. . Really useful to use the @trainwithpush technology - especially for this type of training. I’m still getting used to this myself and want to play around with it a bit more before implementing it with clients. But I like it! 👍🏻👍🏻👍🏻 . You can see the drop off in speed the second video and that was enough to call it a day. No junk volume 🗑 . (Also filming off an expensive MacBook which has fuck all memory and clearly a shit camera too, I was had!)

A post shared by David McConkey (@david_mcconkey) on Apr 8, 2019 at 7:52am PDT

Sun 7th 

East Coast open mat - did drills and rounds (nogi) with Ciaran and then did a couple of go rounds afterwards

Sat 6th

Worked on Snatch Grip RDL's - trying to catch up on stuff I missed last night. Grip just wasn't there so I finished up on some Incline DB Rows and tricep extensions

Fri 5th 

Starting Will Wayland's Big 4 Program - I might have to scale things with bjj back on the menu...

A. HSSS 5 x 3/3 140kg
B. Bench 4 x 3 87.5kg
C. Eccentric Neutral Grip chins (bw) 4 x 5

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Getting stuck into the @poweringthrough Big 4 Program 🔥 . Only on day one but looking forward to getting stuck into the rest of the workouts in the coming weeks. Great stuff from William and worth checking out 👍🏻👍🏻

A post shared by David McConkey (@david_mcconkey) on Apr 5, 2019 at 1:53pm PDT

Thu 4th

Tue 2nd 

East Coast
Drills and then 4 x 7min rounds, feeling surprisingly good! 


Mon 1st

10k BikeErg
* every 2000m, hop off and perform 20 walking lunges w 1/4 bodyweight (20kg dbs)

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Need to try and keep the legs strong for the current jiujitsu comeback (and get those InBody scores up 👀 ). . 10k #bikeerg; ... *every 2000m hop off and perform 20 walking lunges with 1/4 bodyweight in each hand. . After the first two steps, I knew I fucked up 🔥🔥🔥

A post shared by David McConkey (@david_mcconkey) on Apr 1, 2019 at 2:53pm PDT

Sat 30th 

5 rounds of

A1. Bench x 10 60, 60, 62.5, 62.5, 70kg
A2. Alt DB Curls x 5/5 15kgs
A3. Chest Supported Incline DB Row x 10 25, 25, 25, 22.5, 22.5
A4. Hammer Curls x 10 12.5kgs
A5. Close Grip Pushups x 10
A6. Ab rollouts x 10

Fri 29th

glute prehab work

A. Squat 5 x 90kg, 5 x 100kg,  3 x 3 107.5kg, 3 x 2 125kg
cool down: 10mins BikeErg

Thu 28th 

5k Skierg - 21'10.1 (30spm avg)

Wed 27th

3pm
Did some band glute work and then Squats

A. Squat
5 x 50kg
5 x 80kg
3 x 100kg
3 x 110kg
3 x 120kg
2 x 125kg

7pm - jumped in on the class in the gym

A. Bench @30x1 ; 3x5 75kg
B1. Barbell Row 4 x 12 50kg
B2. Dips 4 x 12
B3. Underhand pullaparts 4 x 12
C1. Empty Barbell Curls 2 x 15
C2. Tricep Kickbacks 2 x 12/12 10kg


Tue 26th

First session back in East Coast in about 6months! Did some drills and then 3 x 7min rounds , 1 on / 1 off. Felt ok during and afterwards. Made sure to stretch for a round at the end of the session.

Mon 25th 

5k Row (20spm) - 19'57.0

Sun 24th

Mossy came down and had a few nogi rounds , nice pace and practiced some stand up stuff

Sat 23rd

Row 5k - (16spm) - 21'18.8 ,  recovery session, feeling TIRED, not sleeping at all these days. 

Wed 13th

noon 

A. Bench 3x3 90kg
B1. DB Row 3 x 12/12 25kg db
B2. Facepulls 3 x 12
C. Lat Raise 3 x 12 8kg dbs

eve

10min skierg - 2500m , 1:59.9avg / 33spm

coached 2 classes then

2500m Skierg - 9'59 , 1:59.9avg / 31spm


Tue 12th

5k Skierg - 21:08.7 , 2:06.5 avg / 25spm


Mon 11th 

noon -
A. Squat 5 x 3 120kg
B. RNT goblet split squat 3 x 12/12 15kg db

eve
Bikerg - 10k - 21:27.9 , 2:08.7avg / 79rpm


Sun 10th 

Row 5 x 1000m / 2min rest

Sat 9th

5k Row - 20:14.0 , 2:01.4avg / 20spm

Fri 8th 

Skierg 5 x 1000m / 2:00rest

Again, I haven't been tracking things as sickness and life got in the way.

Current situation... left knee medial ligament is still recovering, I'm back lifting reasonable weights but it still doesn't feel jiujitsu ready. Work has been crazy, sleep poor / stress high. Just fitting in training where I can. 

Mar - I decided to do the concept2 mudseasonmadness challenge (5k per day for 25 days)

Thu 7th 

noon...
A. Deadlift 3 x 3 160kg
B1. Weighted Chins 4 x 3 17.5 / 22.5 / 22.5 / 22.5 
B2. DB Pullover 4 x 12 27.5
C1. Seated DB Press 4 x 10 17.5kg dbs
C2. Facepulls 4 x 12
D. Barbell 21's x 2

evening
5k Skierg - 20'48.9 - (2'04.8 / 26 avg)


Wed 6th

5 rounds of
Front squat x 3 into 2k bikerg

Did 100kg for the first set then dropped it to 90. Held around 4'05 for all 2k efforts