Thu 9th

A. Skierg 6 x 500m / 2min rest

B. Bikererg 10mins


Went to Alex earlier, knee seems to be healing well. He reckons it may not have been the mcl but the retinaculum... I seem to have full range anyway and can load it a little. He reckons start to load it up a bit more now. 

Wed 8th

Only had a short window to train today, so 5 rounds of

A1. Bench x 6 82.5kg
A2. Walking Lunge x 10/10 10kg dbs
A3. Neutral Grip chins x 8


Tue 7th

Block 1 
500m skierg
2min rest
(during rest perform 10 dips)

Block 2
1000m Bikeerg
2min rest
(during rest perform 10 ghr)


Sun 5th

Arms with mossy

A. Barbell Curls 5 x 10 30kg
B1. Incline DB Curls 4 x 10 12.5kg dbs
B2. Standing hammer curls 4 x 10 10kg dbs
C. 1 arm Spider curls 2 x 10/10 10kg 
D. Band Pushdowns 4 x 25
E. French Press 4 x 15 18kg

Fri 3rd

A. Incline Bench 5 x 8 65-70kg
B. Neutral Grip chins 3 x 5
C. Lat Raise 3 x 10 8kg dbs

another knee injury

Tue 30th Apr

Just some beach muscles today... 

A1. Bench 5 x 8 70, 72.5, 72.5, 75, 75kg
A2. Facepulls 5 x 10
B1. Incline DB Row 4 x 10 20,20, 17.5, 17.5kg dbs
B2. Sorensen Hols 3 x 45sec (left knee felt fine here)
C. Incline DB Bench 4 x 8 27.5kg dbs


Mon 29th - demo'ing some barbell squats in class. Felt a bit restricted but could do them.

Tue / Wed  23rd , 24th- could squat to almost 90 degrees. Knee felt 'puffy' and hot and sore at that range but not unstable. I can walk ok and the pain keeps changing , sometimes I feel it on my medial ligament coming down around my patella tendon and also in the tendon above my knee. 

Mon 22nd

Bank Holiday so went training in East Coast (Nogi). Was training really well, felt good in the rounds, then typically 'snapped' something in my left knee at the end of the session. It felt like the medial ligament too but I could walk on it and flex / extend it (albeit gingerly). 

Messy few days of training. Not sleeping, exhausted and stuck for time to get full workouts done...

Sat 20th

HSSS 5 x 3/3
120,140,140,150,160kg

View this post on Instagram

160kg HSSS. Got a bit greedy with the weight (probably need to address that hip shift now as well). Wore my @vhtsny short shorts for the special occasion. . @sdscgym @poweringthrough #big4program

A post shared by David McConkey (@david_mcconkey) on Apr 20, 2019 at 5:18am PDT

Fri 19th

A1. Barbell Row 4 x 10 60kg
A2. Facepulls 4 x 10
B. Incline Bench 4 x 8 65kg
C1. DB Row 3 x 10/10 30, 27.5kg, 27.5kg
C2. Shrugs 3 x 10 32kg Kbs

Thu 18th

A. Front Squat 4 x 4 (4sec negative) 90kg

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! 

View this post on Instagram

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

View this post on Instagram

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