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

Fri 29th Nov

PM - ArmFarm

Bench - 90 x 1 , 100 x 1 , 105 x 1 , 110 f 

100kg 2 x 2 , 90kg 3 x 2

Arms felt tired here - still feel like its more arms than chest. Fro the 110 I just felt tired getting under the bar, no conviction really!! 105 felt heavy but doable. 

Noon  Row

Variables 

2000m / 300m / 300m / 2000m / 300m / 300m / 2000m (3mins rest between each) 

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I can’t work Instagram at all 🙈 3rd time lucky 🍀 . Black Friday 💦💦💦 . Another ninja attack on the HR, spicier than I thought it would be 🌶 . Apologies for the spam, basically I use this as a training log 😘

A post shared by David McConkey (@david_mcconkey) on Nov 29, 2019 at 7:49am PST

Thu 28th 

1 hour row - tried to keep it to 140bpm or less

2:18.7 avg. - 12,971m

travelled slightly further (90ish m) than previous 1 hour two weeks ago...


Wed 27th 

Pm - Squatted with Kev, used a prog from Hybrid Athlete...

A. Squat - build to heavy 2 140kg (felt strong)
then
B. Squat 75% of A , 8 x 2 reps 105kg
C. DB Bulgarian Split Squat 2 x 8/8 20kg dbs 
D. Jumping Split Lunge (holding 10kg Plate) 2 x 30sec

Noon - Row

10 x 1:30 / 1min rest

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Heart rate still elevated from Monday’s kill session I think 🤔 Tough but do-able today.

A post shared by David McConkey (@david_mcconkey) on Nov 27, 2019 at 6:58am PST

Tue 26th

Mon 25th 

Row

8 x 300m; 3min rest
(1:29.5 avg - all under 1:30)

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Brutal. This one got me by surprise. At first I though 3mins would be too much rest time but by round number 6 I thought I might 💩 myself and the last round was an out of body experience, drowning in lactic acid. . I wanted to go outside to puke but my legs were too sore to walk 🙈 Worst I’ve felt after a workout in a long time ❤️

A post shared by David McConkey (@david_mcconkey) on Nov 25, 2019 at 2:29pm PST

The last couple of rounds FUCKED me up - real leg burner. I was going to stop at 7 rounds but somehow hoped back on for 8, like auto pilot. Really went into a dark place in this, relationship bad lactic acid build up afterwards and thought I was going to vomit.
This actually rattled me for a few days - woke up later in the night with reflux (ate eggs late) and stomach wasn't right for a few days after

Fri 22nd 

1min row - 1k TT split and rate

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I was meant to do a 1min TT based off my 1k pace and rate but I made shit of my attempt. So I made myself stick to the original plan and go again. . The first one was a shitty sprint start and complete lack of discipline on the split and rate. . Technique is / was a shit show too but I am probably too close to January to start picking that apart. . I took 5 mins and went again. No sprint start. Made myself practice some discipline and stuck to the initial plan. . Work to do technically but today was a lesson in game plans and putting ones trust in them...

A post shared by David McConkey (@david_mcconkey) on Nov 22, 2019 at 6:14am PST

I went twice because the first one was totally undisciplined!! I did a sprint start and had my split unrealistically low and rate high for the 1k...

The aim was 1:31 and r 34ish...

Second time around I didn't do a sprint start and I felt much 'calmer' for it.

Looking at my old 1k it was -> 1:33.5 r34 avg

Lessons - STICK TO THE GAME PLAN


Thu 21st

Evening - I was exhausted. Just flaked out on the couch, arms / elbows were aching real bad (like a flu ache)

Morning - some nogi with Hugo - felt good, he's good to roll with, lets me get positions and is aware of the knee...

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Great to get a little bit of mat time in this morning, @hugoborim taking it easy on me and letting me (and my ego) get a workout 😅 🙏🏻

A post shared by David McConkey (@david_mcconkey) on Nov 21, 2019 at 9:20am PST