Kenny X's Down-On-The-Bayou Training Journal

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Kenny X
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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Kenny X » Fri Jun 19, 2015 9:02 pm

bennyonesix wrote:Has The Kenny X applied them directly to the injured elbow?

Could Ido Portal style hangs help The Elbow of The Kenny X?

Kenny X keeps eating them, first.

However, TS2BMKX has a large, unworn pair of athletic socks she filled with rice and sewed together. We throw it in the microwave, heat it up, and apply to the affected area. I've been using it frequently.

Now, what are these hangs??
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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Dunn » Fri Jun 19, 2015 9:11 pm

Elbow health for me= high rep (+20) rep band curls and press downs followed by voodoo flossing.

Program looks solid though.

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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by bennyonesix » Fri Jun 19, 2015 9:52 pm


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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Kenny X » Sat Jun 20, 2015 1:24 pm

Dunn-

I don't have a voodoo band, but I'm pretty sure I have a bicycle tire innertube around here somewhere that I can use for the flossing and the curls and press-downs. Yesterday, after I wrapped it with the hot rice sock, I got a thick towel nice and wet, and wrung it out while my elbow was wrapped up. That felt GOOOOOOOOOD.

Benny-

That Idoportal website is interesting! I'll be reading it while I work, today. And the elbow thread DMW started looks like a goldmine. BD commented about his shoulder. Said that if the elbow is fucked up, the shoulder might be the culprit. I've had issues with my deltoids, and perhaps that was what made it so easy to bust up my elbow. I say that because it's not like my training partner intentionally wrenched-up that joint lock when he put it on me, I've been in way worse that didn't fuck my elbow up. Of course, I still should've tapped the moment he had it on me, but still....

Anyway, those are good resources. Thanks!!
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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Kenny X » Tue Jun 23, 2015 1:39 am

Image

Kenny X got his elbow Dry Needled today, at Acadiana Pain. This was his first experience with Dry Needling.

Kenny X's inner-elbow feels worked, as in, the muscles feel like he did a whole bunch of chin-ups- tired, but not sore. The area is not tender to touch, and the tissue on the inside feels more loose and malleable. He was advised that he can do KB swings and Yoga, and push ups and stuff, but to keep the elbow compressed, as it's still healing. No BJJ for another week or two. It sucks, but Kenny X is following orders.
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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Kenny X » Wed Jul 01, 2015 5:57 pm

Kenny X is back from vacation and he's training again!

Sigh. I can't talk about myself in the third-person all the time, anymore. The snow melts fast when you tread a joke like that as hard as I've been.

Okay, here's the deal. My left inner-elbow has been treated with dry-needling, and all advice from the dry-needling therapist has been followed. I've been applying compression and heat at regular intervals, and doing my rehab exercises. It still hurts, and it appears to be taking its sweet time healing. But it has improved. I have dispensed with the dry-needling, however. I can't keep spending 70 bucks on it.

I didn't train at all, while on vacation, other than doing stuff for my elbow. What was interesting was, after five days of basically drinking beer and fishing all day, I came back with WICKED trigger points in my neck, trapezius, rhomboids and arms.

That. Sucked.

I visited a massage therapist for a deep-tissue massage on Monday. That helped. But my traps and back, and neck, didn't actually get back to feeling better until this afternoon, post-training... Interesting.

Speaking of training, here's the deal. I've opted NOT to do the Dan John thing. And I've opted to not continue with the regimen I was doing before, either. Instead, I stripped my program down, changed some stuff, and went forward with it today, after my vacation break. Two KB days a week, two BJJ days a week. I'm gonna work with this stuff and build back up. I got great gains from the last training cycle, and this one will hopefully help me to ramp up even better:

WEDNESDAY:

Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 10 + 24 kg x 5 + BW x 5, rest 1 min.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 9 + 24 kg x 5 + BW x 5, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 8 + 24 kg x 5 + BW x 4, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 7 + 24 kg x 5 + BW x 4, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 6 + 24 kg x 5 + BW x 3, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 5 + 24 kg x 5 + BW x 3, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 4 + 24 kg x 5 + BW x 2, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 3 + 24 kg x 5 + BW x 2, rest 2 min.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 2 + 24 kg x 5 + BW x 1, rest 0
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 1 + 24 kg x 5 + BW x 1, rest 0

Push-Ups: BX x 1 x 20

Chin-Ups: BW x 3 x 2

Swing pyramids felt good.

Push-Ups felt great.

Elbow had been aching like it has lately pre-chins. Chin-Ups were uncomfortable but I left my elbow compressed, and did them low-rep and controlled and it was fine. Just a very minor ache post-chins, in the elbow. It's fine.

Tomorrow is BJJ only. Then a rest day.
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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by SubClaw » Sun Jul 05, 2015 7:09 am

How the fuck does that crazy needle thing feel?

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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Kenny X » Mon Jul 06, 2015 8:43 pm

SubClaw wrote:How the fuck does that crazy needle thing feel?
Just a tad bit uncomfortable, is all. Made my fingers twitch a little bit.

MONDAY:

1. Lunchtime Brazilian Jiu Jitsu

...lots of dirty bow and arrow choke drills, lots of armbar drills. Kept my left elbow compressed, nobody fucked with my left arm. Good training session.
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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Mickey O'neil » Tue Jul 07, 2015 1:30 am

I like this a lot.
Kenny X wrote: WEDNESDAY:

Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 10 + 24 kg x 5 + BW x 5, rest 1 min.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 9 + 24 kg x 5 + BW x 5, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 8 + 24 kg x 5 + BW x 4, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 7 + 24 kg x 5 + BW x 4, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 6 + 24 kg x 5 + BW x 3, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 5 + 24 kg x 5 + BW x 3, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 4 + 24 kg x 5 + BW x 2, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 3 + 24 kg x 5 + BW x 2, rest 2 min.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 2 + 24 kg x 5 + BW x 1, rest 0
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 1 + 24 kg x 5 + BW x 1, rest 0

Push-Ups: BX x 1 x 20

Chin-Ups: BW x 3 x 2

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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Kenny X » Tue Jul 07, 2015 2:42 pm

Mickey O'neil wrote:I like this a lot.
Kenny X wrote: WEDNESDAY:

Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 10 + 24 kg x 5 + BW x 5, rest 1 min.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 9 + 24 kg x 5 + BW x 5, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 8 + 24 kg x 5 + BW x 4, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 7 + 24 kg x 5 + BW x 4, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 6 + 24 kg x 5 + BW x 3, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 5 + 24 kg x 5 + BW x 3, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 4 + 24 kg x 5 + BW x 2, rest 1 min. 30 sec.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 3 + 24 kg x 5 + BW x 2, rest 2 min.
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 2 + 24 kg x 5 + BW x 1, rest 0
Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 1 + 24 kg x 5 + BW x 1, rest 0

Push-Ups: BX x 1 x 20

Chin-Ups: BW x 3 x 2
That right there is my Ace In The Hole complex. It's a variant of one that Tom gave me a while back, I modified for me with the Yoga stuff. I always come back to it when I need a cycle or two to recover from stuff and build back up. I like it, you work, but you don't kill yourself, and it is damn-near infinitely scalable.
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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Bobby » Tue Jul 07, 2015 4:27 pm

Was just going to ask about rest periods and the I remembered that I have eyes.Looks nice,might try that.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Kenny X » Tue Jul 07, 2015 4:49 pm

Bobby wrote:Was just going to ask about rest periods and the I remembered that I have eyes.Looks nice,might try that.
Feel free to make em whatever you'd like! If you haven't done a complex like this before, use unlimited rest period time for a little while, then start with two minutes, and whittle your way down from there!

Or even do how I did, and pick different times for each, depending on how you feel. If you're running this for like, two months, once or twice a week, and adding a new level or two at the top each week, you can play with rest periods much as you need to.
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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Kenny X » Wed Jul 08, 2015 7:52 pm

WEDNESDAY:

1. KB Snatch Intervals- 16 kg. @ 10 minutes, 15 seconds on / 15 seconds off, 12 RPM (6R, 6L)
2. Push-Ups & Pull-Ups- 1 x 5,10,15,20 + 1,2,3,4

Trained the Snatches today, kept the elbow compressed. Mild ache but nothing major.
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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Kenny X » Fri Jul 10, 2015 7:42 pm

FRIDAY:

1. Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 12 + 24 kg x 5 + BW x 6, rest 45 sec.
2. Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 11 + 24 kg x 5 + BW x 6, rest 45 sec.
3. Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 10 + 24 kg x 5 + BW x 5, rest 45 sec.
4. Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 9 + 24 kg x 5 + BW x 5, rest 45 sec.
5. Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 8 + 24 kg x 5 + BW x 4, rest 45 sec.
6. Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 7 + 24 kg x 5 + BW x 4, rest 45 sec.
7. Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 6 + 24 kg x 5 + BW x 3, rest 45 sec.
8. Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 5 + 24 kg x 5 + BW x 3, rest 45 sec.
9. Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 4 + 24 kg x 5 + BW x 2, rest 0
10. Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 3 + 24 kg x 5 + BW x 2, rest 0
11. Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 2 + 24 kg x 5 + BW x 1, rest 0
12. Swings + Goblet Squats + Chaturanga-Up Dog-Down Dog: 24 kg x 1 + 24 kg x 5 + BW x 1, rest 0

13. Push-Ups: BX x 1 x 30

14. Chin-Ups: BW x 1 x 6
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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Bud Charniga's grape ape » Fri Jul 10, 2015 10:32 pm

FWIW: I am inclined to distrust Ido. His repeated assertions about the myriad ills that can be cured By This One Simple Trick smack of gurudom and hucksterism.

That said, I started doing some hangs in between sets of whatever else I'm doing and my elbows and shoulder feel a lot better, so he may be on to something.

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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Kenny X » Mon Jul 13, 2015 9:56 pm

MONDAY:

1. Lunch break BJJ


Lots of drilling nasty foot locks. Rolled with Professor afterward. Was a very productive hour and a half.
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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Kenny X » Wed Jul 15, 2015 5:41 pm

WEDNESDAY:

1. KB Snatch Intervals- 16 kg. @ 12 min., 15 seconds on / 15 seconds off, 12 RPM (6R, 6L)

2. Push-Ups & Pull-Ups- 1 x 10,15,20,25 + 5,4,3,2

No compression on my elbow during training today. The snatches worked my grip and my forearms got pumpy. Subsequently, my elbow was entirely pain-free when it came time to do my push-ups and pull-ups. That's interesovating...

Hit my 12 minutes with the snatches today and it felt great.

I have to stay up late tonight, in order to sleep all day tomorrow and work and all-nigher, and again all night Friday as well.

No BJJ again until this-coming Monday, because of work. I don't handle overnights very well, it fucks me up. Nothing but sleep on Saturday, and fishing all day, on Sunday, followed by more sleep.
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35% bodyfat.

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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by bennyonesix » Wed Jul 15, 2015 7:08 pm

Good luck with the late shifts. Earplugs + eyemask + cool almost chill room can help.

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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Kenny X » Wed Jul 15, 2015 8:10 pm

bennyonesix wrote:Good luck with the late shifts. Earplugs + eyemask + cool almost chill room can help.
Yessir, I'm going to need all those things. I can nap like a cat during the day, but I don't stay asleep longer than 20 minutes or so. Actual restful, productive sleep during the day for me is difficult. And staying up all night does weird things to my head, makes me very impatient and unreasonable. Kenny X needs his sleep!

I'm glad I don't have to work overnights every night.
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35% bodyfat.

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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by bennyonesix » Wed Jul 15, 2015 9:07 pm

1 year of that nonsense broke my spirit.

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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Bobby » Wed Jul 15, 2015 9:34 pm

bennyonesix wrote:1 year of that nonsense broke my spirit.
Mebe some nicotine would have helped? No,but seriously,I have noticed that some people just have trouble with working nights.I am lucky in the sense that I adapt fast to whatever schedule they expect me to work.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by bennyonesix » Wed Jul 15, 2015 10:09 pm

I was smoking about a cigar a day back then... I had the sweet hook-up.

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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Kenny X » Thu Jul 16, 2015 1:57 am

Kenny X needs 8 hours of sleep every night or he gets weird(er).
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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Kenny X » Sat Jul 18, 2015 3:39 pm

Okay! My all-nighters are over! And I took the day off today from training, and went fishing instead! Now its time for a very, VERY LONG nap.

Image
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

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Re: Kenny X's Down-On-The-Bayou Training Journal

Post by Kenny X » Sun Jul 19, 2015 3:36 am

Image

BOOM!

Pooyai!! Kenny X can catch some damn fish! I skipped Mass this afternoon, with The Soon-To-Be Mrs. Kenny X's blessing (she sings Mass, at St. Pious on Saturdays), to go fish again. Caught this bad boy, under thick algae cover at my favorite fishing spot in Lafayette. They just keep getting larger. Soanish Lake this coming week. I'm unstoppable!
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