Thu 28th

Paul Schreiner BJJ camp - Gi

Wed 27th 

Yoga - Init Yoga

Tue 26th

A. Chins 3,3,3,3,3,3  15, 20, 25 , 30 , 33, 33

B. 2k row 7'00.5

Mon 25th 

Poor effort in tracking my training lately! I re-injured my left ankle since the British Nationals, so I haven't been doing much BJJ.

Tue 19th July

A1. Bench 8 x 10; 1min rest 60kg
A2. Barbell Row 8 x 10; 1min rest 55kg
B1. DB Shoulder Press 3 x 12; 2min rest 17.5kg dbs
B2. DB Hammer curls 3 x 20; 2min rest 10kg dbs

Mon 18th 

AM - Yoga

PM - SDSC

Assault Bike 30mins -> 30sec work / 30sec rest
Aerobic - maintained 75RPM for 13mins then it was 68-72RPM

Well fuck this machine. One way to ruin the hottest day of the year - > 30mins of 30sec on / 30sec off. Average rpm was 75 up to 13mins then 72~68rpm #map1 #conditioning #fitness #cardio #assaultbike #bjj #mastersjiujitsu #oldmanconditioning #sdscgym

A photo posted by David McConkey (@david_mcconkey) on Jul 18, 2016 at 10:01am PDT

Sat 16th

Fri 15th 

AM - Yoga

PM - SDSC Bro session with Neil

A. DB Row 10-20-30-40 each arm 30kg/20kg/17.5kg/12.5kg
B. EZ Bar Curls 25-20-15-10
C1. Chins 3 x 10
C2. FacePulls 3 x 15

Thu 14th 

Am - Yoga


Tue 12th

AM - East Coast BJJ - this was when I hurt my left ankle again, popped in a straight foot lock :(

Mon 4th July

Am - Yoga

PM - SDSC
A1. RDL 4 x 6 80,90,95,100kg
A2. Handstand (pushup) practice
B. Assault bike 2 rounds of: 3 x 20sec/1:40rest

*only hit 1000watts once, just feel like I cant dig deep on this - maybe try smaller durations to hit that peak more? cals were 13-11ish

Sun 3rd 

Open mat East Coast, got a few rounds in, mostly nogi. Was getting caught with half guard sweeps, letting opponent control my outside leg, need to lock down opponents upper body more and work those knee slide passes. Also when stuck on wrong side 50/50, use the outside / free leg to pendulum to gain momentum to get on attacking side or stand up. 

Sat 2nd 

Just some beach muscle stuff

Fri 1st 

A1. Barbell Row 10 x 10 50kg
A2. DB Shoulder Press 10 x 10 15kg dbs
B. Barbell Curls 2 x 5 @5015 30kg

Thu 30th June 

Am - Yoga then BJJ Nogi

Wed 29th 

Am - Yoga

Tue 28th

Am - BJJ East Coast

Mon 27th

rest day

Sun 26th

rest day

Sat 25th 

British Nationals.

Thu 23rd

Yoga + BJJ Nogi East Coast

Enjoying the nogi at the moment. Tried to be a bit more aggressive in rolls today and take chances, got caught but enjoyed it more...

Legs felt heavy afterwards, may just take it easy now before Saturday...

Everything feels achey at the moment to be honest, sleep / diet could be better!


Wed 22nd

Yoga


Tue 21st 

Nogi - ECJJA

First Nogi session in a year, really enjoyed it. Looking forward to improving at this over the coming months.


Mon 20th 

Am - Yoga

Pm - did a 5kg row (19.56) in SDSC and messed around with some hand stand / bridge practice


Sun 19th 

Open Mat East Coast - only a few light rolls...


Sat 18th 

I think (!) I did a legs session here - need to get the finger out and track this stuff better

Fri 17th 

Yoga

Thu 16th

Am - Yoga in East Coast

then BJJ - did drills and then 5 (I think!) 6min rounds, felt a bit sharper today, not as sore or as flat as Tuesday.

PM - SDSC, numbers were low so I jumped in on a beach muscle session...

A1. Barbell Press 3 x 10 40kg
A2. Barbell Curls 32.5kg
B1. Prone Flys 3 x 10 6kg
B2. Cable Pushdowns 3 x 15 24kg
C1. DB Lat Raise 3 x 10 8kg
C2. Hammer Curls 3 x 10 12.5kg
*I was running short on time so did a couple more sets of pushdowns. Elbow were a bit sore but nothing too bad. 

Wed 15th

AM - Init Yoga

PM - did a 30min z1 piece of 1000m row / 2 TGU each side / 1min FLR on rings

Tue 14th

Am - BJJ East Coast

tough session 8 x 6min rounds I think. Felt pretty beaten up afterwards - *looking back it was probably the late night on Sunday that contributed to this!!

Mon 13th 

AM - Init yoga


Sat 11th

BOURNEMOUTH OPEN

Didn't go great in my weight class, not an ideal strategy and I got rushed. Once I was passed my head caved in and I essentially gave up. Really disappointed in myself over this - I thought I got over these demons but I guess demons never go away, you only learn to manage them...

I was going to leave after that but thankfully did the absolute. Got a straight footlock in the semi final and then a DQ for a knee reap in the final (was up on points). In hindsight it was a good exercise to do this before the British Nationals. I would have liked to have not given up mentally in my weight class but I guess it is a good reminder to me that I am not out of the woods. Kaizen etc...

A lot of unforced errors (including a dq for a knee reap 😭) but good to get back competing. Nice tune up for the British Nationals in 2 weeks... #bjj #jiujitsu #ecjja #ribeirojiujitsu #bournemouthopen #kneereap #dq #oops

A photo posted by David McConkey (@david_mcconkey) on Jun 12, 2016 at 2:16am PDT

Fri 10th

Rest day, flying to Bristol and driving to Bournemouth.

That evening I was stretching in the hotel, did a lizard pose (left leg forward) and got a shooting pain in my medial meniscus. This threw me a lot, I had hot baths etc to ease out but I was genuinely worried I wouldn't be ok to compete...

Thu 9th

AM - Yoga in east coast and then BJJ

I was planning on rowing but feel like I am over reaching a bit so no more rowing for the challenge.

Wed 8th 

AM - Init yoga

PM - SDSC Row 5k - PR 18'52.3 *really happy with this, it was a battle in the heat but nice to get ahead of the Bournemouth Open

5k PR by .1. I'll take that in this heat 🙄🔥🔥 #row #erg #rowing #concept2 #pr #5k #fundraiser #fundraising #aware #awareireland #sdscgym

A photo posted by David McConkey (@david_mcconkey) on Jun 8, 2016 at 11:37am PDT

Tue 7th 

AM - BJJ East Coast

Mon 6th 

AM - Init yoga

Sun 5th 

Open Mat - East Coast

Sat 4th 

Am - Leg work

A. Split Squats 4  10/8; 50kg + chains
B1. GHR 3 x 10
B2. Skater Squats x 12kg KB 3 x 5/5

then a few hours later

5k Row - 21'33.4

Day 20 (I think!). Tired as f*ck and trained legs earlier. Hardest part is getting going, felt good finishing. #row #rowing #erg #concept2 #aware #awareireland #sdscgym #haroldscross

A photo posted by David McConkey (@david_mcconkey) on Jun 4, 2016 at 10:41am PDT

Fri 3rd 

PM - SDSC Bro Session
A. Mech Advantage DB Press 2 x 7.7.7 25kg dbs (died a death on second round)
B. Timed Barbell Row 3 x 20sec; 90sec rest 50kg 18,19,19reps
C. Band Facepull  y-press 3 x 8; 90sec rest
D. Banded KB Shrugs 3 x 8 w3sec pause at top; 90sec rest 24kg kbs
E. Barbell Curls  50,30,20reps

then at 11pm - 5222m Row - HIT THE 1 MILLION METERS!! :)

Solitude. Friday night at 11:22, I stole the glory and got us to 1 million meters. Massive shout out to everyone in the gym for playing their part. I had formulated the idea to get the gym group to row 1 million meters in 4 weeks to raise money for @awareireland , planning it out initially I thought it might have been a tad too ambitious - we have hit the magic number with over a week to spare!! It has been great to see everyone in @sdscgym get involved for such a worthy cause. The plan is to keep going and see where we finish up on the 12th! 🚣🏻 #row #erg #concept2 #rowing #challenge #1millionmeterrowchallenge #aware #awareireland #fundraiser #fundraising #sdscgym

A photo posted by David McConkey (@david_mcconkey) on Jun 3, 2016 at 3:33pm PDT

Thu 2nd 

AM - East Coast, went through some 50/50 drills and footlocks and then did a good few rounds rolling. Knee feels stronger, no issues while rolling.

PM - Row SDSC 30mins / 7167m

A little under 3 weeks in and we are knocking on the door of 1 million meters! 30mins today / 7167m #row #rowing #1millionmeterrowchallenge #aware #awareireland #fundraising #fundraiser #sdscgym

A photo posted by David McConkey (@david_mcconkey) on Jun 2, 2016 at 12:58pm PDT

Wed 1st 

AM - INIT Yoga

PM - Row SDSC 30mins / 7138m

Another hot day at the office! 🔥 30mins / 7138m #row #rowing #erg #concept2 #fundraiser #fundraising #aware #awareireland #sdscgym

A photo posted by David McConkey (@david_mcconkey) on Jun 1, 2016 at 11:55am PDT

Tue 31st 

Am - East Coast * I'm tracking this a few days later, can't really remember how it went down but did plenty of rounds, knee felt ok, cardio is building. 

PM - Row SDSC 30mins / 6727m

Seriously warm today!! 30mins, steady pace. Injured another finger in #Bjj earlier, so rowing is getting a little more tricky! #row #erg #concept2 #aware #awareireland #fundraising #fundraiser #sdscgym

A photo posted by David McConkey (@david_mcconkey) on May 31, 2016 at 1:07pm PDT

Mon 30th

AM - Init Yoga

PM - SDSC Row 25mins / 5586m

Really stuck for time today. Squeezed in 25 mins here. Got some #yoga done earlier to try and ease out after the #Bjj rounds yesterday and now lots of coaching till tonight 😴😴😴 #row #rowing #aware #awareireland #erg #concept2 #tired #grind #work #sdscgym

A photo posted by David McConkey (@david_mcconkey) on May 30, 2016 at 8:13am PDT

Sun 29th 

BJJ open mat - had a good few rounds here, knee held up, felt good today, working on over under passing still, neck is sore now!! but all good, enjoyed that session :)

evening - SDSC 40min row 8587m

Day 14. 40mins to finish the week. Beaten up but still in the game. #row #rowing #erg #concept2 #fundraising #fundraiser #aware #awareireland #sdscgym

A photo posted by David McConkey (@david_mcconkey) on May 29, 2016 at 12:09pm PDT

Sat 28th

1 session before PT and one session after ....

A. Split Squats 5 x 10/10 50kg
B. GHR 5 x 10

then

1 hour row

2 sessions sandwiched between coaching today, first was maintenance for the legs and then 1 hour of rowing. First time rowing for that duration, interesting finding the 'zone', felt a little shakey half way through - probably a bit too glycolytic? I'm not sure but it's fun testing uncharted territory... Workout 1: A. Split Squat 5 x 10/10 B. Glute ham raise 5 x 10 Workout 2: Row 1 hour #aerobic #zone1 #z1 #recovery #pacing #cardio #splitsquats #glutehamraise #quads #hamstrings #aware #row #rowing #fundraising #fundraiser

A photo posted by David McConkey (@david_mcconkey) on May 28, 2016 at 8:42am PDT

Fri 27th

AM - Yoga

PM - SDSC - Row 40mins before work / 10 mins after

Day 12. Friday night Dave time...Slow and steady. 40mins before work and 10mins before going home. @sdscgym @awareireland #row #rowing #erg #concept2 #recovery #slow #steady #aerobic #cardio #aware #fundraising #fundraiser #sdscgym #haroldscross #dublin

A photo posted by David McConkey (@david_mcconkey) on May 27, 2016 at 1:19pm PDT

Did some arm work afterwards but was really tired, so shut it down after a few sets.

Thu 26th

AM - Yoga then BJJ

Knee held up, I was nervous going into the session but it felt ok afterwards. I was a bit foggy rolling, kept it a bit more flowy but was making silly mistakes against the higher belts, still though, the knee feels ok!

PM - row SDSC

30mins recovery - 6704m

30mins 'recovery' session. The aim was slow and steady after getting the shit beaten out of me in #bjj earlier. Tired but a good day! #row #rowing #erg #concept2 #recovery #z1 #aerobic #aware #fundraiser #fundraising

A photo posted by David McConkey (@david_mcconkey) on May 26, 2016 at 1:08pm PDT