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Knightwatch

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About Knightwatch

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    my advice? deadlift.
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  • Birthday 08/18/1978

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  1. I’m still here, yo! Fairly strong week so far, really. Just haven’t had a chance to update here. But here’s a glimpse of the last few days of training. Taking a mostly-rest day today, though I did a 2 mile ruck this AM. In other Challenge/goal/progress news, I’ve already knocked one goal off, that of finishing Unit 2 of my PN cert. I’ll be starting in on the third and final unit next week. Woot!
  2. We're back! As usual lately, we'll be taking inspiration from the cool-ass analog-notes-takin'-Batman scene from the most recent movie, that hits me in all the right ways. I'll be sharing views of my own "Notes and Observations", this time again trying to remember that it shouldn't JUST be a workout log, but a place to sketch out any Knightwatch Project related ideas, be they programming notes, nutrition ideas, recipes, workouts to research, and whatever else. That said, here are the specific goals for this Challenge cycle: 1) accumulate 35+ miles of deliberate movement in the form of rucking, running, hiking, or walking. Morning walks with my ruck, evening constitutionals, post-lifting timed-mile shuffles, whatever. Gotta just get out there and cover some small distances, often. 2) show improvement in body comp via three scans, beginning, 2-3 weeks, and at the end of the Challenge. "Progress" can be viewed as a success in a few ways: less bodyfat without too much muscle loss, added muscle without too much fat added with it, or ideally (and least likely) less fat and more muscle. I could also just go by scale weight, but, as a trainer at my gym, I have free access to the InBody scanner thing and frankly I'm kinda afraid to see my numbers so I need to get over myself and just take it as the data that it is. 3) do at least five sessions, or one a week, of heavybag work. A vigilante needs to harden up his reflexes and fists, after all! (and more to the point, man does it ever wipe me out) This doesn't have to be super complicated, just a few rounds of light form-based work with some heavier flurries mixed in. At some point I'm gonna look into getting back into formal martial arts training, BJJ and/or muay thai, but that's just not in the cards at the moment. This will be a way to eaaase back into that mindset. 4) show improvement in both strict pullups, dips, and handstand pushups. I'm at about 5 pullups and 8-9 dips presently, and probably 3-4 full ROM HSPU. Again, this doesn't have to be crazy or specific. I'll test at the end of the challenge; do I get more, or do they feel crisper? Success. Lately it's as much a matter of not backsliding as anything else! 5) finish Unit two of my current coaching cert. I've got two more chapters in the Unit, so that should be doable, especially since I'm just starting to get back into the study habit with it. And that's it! I'll post this week's workouts so far a bit later, and lets all have ourselves a good Challenge!
  3. I’ve been hella busy this week but I’ve continued plugging away. Diet really needs to be dialed in, but I’m getting in my lifts. As you can see there’s nothing too wild going on, basically just hitting one or two main lifts and a quick WOD. Today’s a rest day, so hoping to set myself up to finish the week and enter the weekend from a strong place.
  4. Rest day today! Gonna get back to a lift tomorrow though. Hope everyone has head a great week 1 so far! I’m cheering for you!
  5. Day Three! Today was a pressing/shoulder based day. Started with sets of 3 on strict press, where I worked up to 190. Happy with that given all the issues I had with my shoulders these last few months. Every set was followed up with 15 band pullaparts and one strict pullup. Then I moved onto the day’s programmed WOD, 4 rounds of rowing or skiing, more overhead work, and toes to bars; I scaled this to DBs for the overhead work, and knee raises with a smaller kip from free moving ring-like attachments. I then played with a slower paced circuit to just get in some additional movements and reps, 6 times through a garage sandbag shoulder, 2 handstand pushups, and 3 higher-then-usual-for-me box jumps. Finally, cashed out with some direct delt isolation work, cycling through front raises, lat raises, and some banded facepulls.
  6. Day Two BACK SQUAT 250 x 5 250 x 5 250 x 5 FRONT SQUAT 145 x 10 145 x 10 145 x 10 BANDED HAMSTRING CURLS supersetted with TOES ELEVATED RDL WOD 10 rounds of 10 russian KB swings 5 pushups 5 goblet squats 2 chest to bar pullups
  7. Day One. Not a great start mentally, given a challenging weekend, but glad I’m underway!
  8. As a total analog nerd at heart, I can't tell you how much I loved this scene from The Batman. Bruce keeping physical, analog journals of his "project"?? Oh, MAN. That lil' clip gets ALL my lil' KW motivations firing again. So, in that spirit, I'll be starting a new workout log that doubles as a semi-journal. Basically I'll log things the way I always do, but add in more thoughts as often as I have something to say, regarding how I'm feeling, what seems to be working, what's not, recovery, diet, all that. Some of that maybe I'll just take photos of and post here, others I'll expand into full posts with more explanation. But here are the goals for the next 5 to 6 weeks! GOAL ONE: LOSE 10 POUNDS This one is pretty straight forward. No matter how you cut it, regardless of how much muscle I may carry, I'm also carrying way too much fat. I have a goal to lose 45 pounds this year (in this case, a "year" being a year in my life as I just passed a birthday; 45 pounds by the end of 2022 may be a lil' too optimistic. ) GOAL TWO: WALK, RUCK, OR RUN A TOTAL OF 50 MILES OR MORE If I do 2 miles a day most days, this shouldn't be a problem. The challenge is just getting going again. GOAL THREE: 5 STRICT PULLUPS AND 5 STRICT HANDSTAND PUSHUPS Basic body weight push/pull strength here. I should be better at both, but I've been healing up some wear and tear injuries, so I think this is really quite manageable. If I blow by those numbers early, hey, excellent! I'll do a video test at the end of the challenge though to see where I end up. GOAL FOUR: DECLUTTER APARTMENT I need a serious clothes purge, and an even more serious "stuff" purge. I'm not saying I have to be a pristine minimalist monk in 5 weeks, but I'm going to share what I am able to process through. GOAL FIVE: MEDITATE AT LEAST 20 DAYS Only 4 days a week to have a win here. That should be doable, though obviously I won't complain if I do more. This can take several forms, but it's about quiet and stillness for about 10 minutes at a pop. GOAL SIX: FINISH ONE CHAPTER OF PRECISION NUTRITION CERT I've kinda stalled out on my progress here after a good run on it. I want to finish studying and take the test for at least one chapter over the next 5 weeks. And there we go. Here's to a successful challenge for all!
  9. My body is kind of a giant mess lately, so this Challenge will be all about fixing myself up some, and reestablishing certain baselines from which to build a superhero. After all, Batman can't be huffing and puffing climbing the stairs of a creepy bell tower, can he? Oliver Queen wouldn't be too impressive if he tripped over every fence he tried to climb. And would Frank Castle strike as much fear into the hearts of the criminal underworld if he couldn't zip up his tactical vest over his belly? How about if Jason Bourne had to ask for a few minutes to warm up his shoulders before a knife fight? You see where I'm going with all this. COMPLETE 10 ONE-MILE RUNS I'm positively dreadful at running. Just trash. Despite lots of strength and conditioning training, I can't run a mile unbroken. YET. It will soon come though. So I'm not doing anything fancy here in programming, I'm literally just gonna cover a one-mile route at least 10 times over the next 5 weeks. I'll walk when I have to walk, but I'll work to improve my overall time. The stretch goal is to do the whole thing "unbroken" by Challenge's end. COMPLETE 10 GMB ELEMENTS SESSIONS To improve my agility, I need to get back on the habit of supplementing my S&C routines with some movement practice. I was doing GMB Elements for a while but fell off the wagon, so, I'm going to restart it and strive for at least 10 sessions throughout the Challenge. I have a feeling that these sessions will also help me along with the next goal's intent.... COMPLETE 10 SHOULDER-SPECIFIC REHAB/PREHAB/MOBILTY SESSIONS My shoulders (and elbows for that matter) can only, at present, be described as a raging dumpster fire. I think there's some impingement around my AC joint on my left shoulder, and both elbows seem to be suffering from golfers AND tennis elbow, lol. Just general "old man lifters elbows", I guess. So, once again, 10 sessions over the Challenge, either as warmups, cooldowns, or stand alone mini-workouts. Sometimes they'll be stretching based, sometimes rear delt strength, but whatever form they take, they're extra credit work done to build up stability and freedom of pain-free movement around the shoulder again. COMPLETE 15 STRENGTH AND/OR WOD SESSIONS This one is my standard, business as usual plan here, continue getting in my strength training and accompanying WODs or accessory work. Basically just what I default to anyway. Adding this is for an "easy win", ha. LOSE 8 POUNDS I'm on a quest to lose something like 45 pounds, but I'm not gonna lose 45 until I can lose 25, and I'm not gonna lose 25 until I can lose 10. I figure a pound and a half a week or so should be a good pace for me, so let's see how this goes. And that's it! Pretty straight forward stuff this time around. Lets get after it!
  10. Excellent! You can dooo eeet. Let me know if I can be of any help at all!
  11. This week has gone fairly well so far! Monday was a chest day, some bench pressing, incline dumbells presses, and some painfully slow deficit pushups. Tuesday was squats, and an absolute ton of stepups in a weightvest. It went like so: 10 stepups, 1 burpee. 10 stepups, 2 burpees. 10 stepups, 3 burpees, etc, until 10/10. At that point, repeat the process, this time going with airsquats instead of burpees. After 10/10 of those, one more time, this time only working up to 10/5, but with pullups. Dang, that was something. Yesterday I worked on power cleans and some light power snatches, and then another longer WOD, this time KB swing based: 20 pounds of 10 swings, 5 pushups or 5 pullddowns (alternating rounds). So I finished with 200 swings, and 50 each of pulldowns and pushups. And given that my posterior chain is abbbbbsolute trash today, today's gonna be a much needed rest day. So, all in all, lifting has been going ok. I've been total garbage at doing my walks and meditation, though. Oof. Warmer weather seems just around the corner though, so I'm hoping I'll find it easier to get out there first thing in the mornings. Hope you're all doing well!
  12. OK, all in all the first week has been off to a pretty decent, if chaotic, start. A quick rundown! MONDAY Was planning on plain ol' flat bench benching and a WOD, but my elbow was flaring up something brutal and I decided to just make it a good ol' fashioned chest day. Hit Incline Bench with an axle bar for 5x5, some flat dumbbell benching for 3x12, and banded flyes for a few sets of, I dunno, when ever I felt the burn really setting in. TUESDAY Tuesday brought us heavy deadlifts and a partner WOD. Worked up to a deadlift single at 485, which I was happy with all things considered! Then the partner was an AMRAP 20 of the following, but realistically only one team got even a few reps into round 2. My partner and I decided to finish out that first round, which took us to about 22 minutes. "The Old 96'r" 96 russian KB swings with 2pood 96 rower cals 96 weighted stepups with 50lbs 96 bike cals one weight prowler push down and back each (se split it by alternating 16 reps or cals throughout for those first four movements. Man, that was a sweat sesh. WEDNESDAY Yesterday was a bit of a lighter day, just cycling through a triplet over and over between coaching sessions. I'd do a couple rounds through at a time, going back to it several times over a few hours. 5 bulgarian split squats / one leg RDLs combo things per side 5 handstand pushups 5 toes to bar Finally, I snuck in a quick burner of a WOD, a nine minute quickie: AMRAP 9 15 cals row 10 burpees 12 cals bike 10 burpees And that brings us to today! I'll update more in a bit! Hope everyone has had a good week so far!
  13. Well, hello friends. I had to bail on the last challenge, as everything was going fairly well for a while, and then I got walloped with a case of the ol' soul-crushing heartbreak. A deep, deep depression followed, and while I managed to still get in some decent workouts here and there, literally everything else fell by the wayside. And then last week, that musty old COVID finally caught me after a two year chase. As far as that goes, I count myself very fortunate, as the worst I ever really had manifested as a fairly mild cold. I am noticing that I'm a tiny bit more winded from the only exercise I've been able to get in, light walks, but maybe I'm just looking for it more too, y'know? Other than that, I'm eager to get going again. However, I'm going to ease back into things, going back to the basics. It actually felt pretty good to take an entire week or more off from all kinds of training. Besides walking, I've literally done nothing since last Wednesday. I'm cleared to go back into the wild tomorrow, but I'm thinking I'll hold off till Monday to just really extend this little holiday from workouts. When I get back to it, I'm not gonna push crazy hard right off the bat, but just ease in with an emphasis on the main lifts and moving around more before the hard conditioning, Also gonna try to rein in the depression-and-then-comfort-foods diet a bit, as it's resulting in negative effects on my weight, blood pressure, appearance, and mood. And, I've fallen off trying to rehab some nagging injuries, so while the week off from training hasn't made them worse, at least, I haven't done anything to improve them, either. So the goals this challenge are pretty simple and straightfroward, and won't really be connected to any kind of fun "in-game" theme or anything. Just your ol' friend Jon this time, trying to sort out his life and get on a better path. 1) STRENGTH TRAINING I may hit some WODs and conditioning here and there, but I'm not gonna push it. Main focus will be on the Big Five, accessory lifts, and some bodyweight training. 2) LOSE 8 POUNDS Gotta weigh in, and then whittle away at whatever that starting point is. I have a feeling I've gained several back over the last few weeks, so, hopefully, the first several will come off fast again and then it's back to the grind. Since I'm not going to be doing a ton of hard conditioning, this is going to accomplished more through mindful eating, and... 3) WALK AT LEAST A MILE DAILY ...walking more. Could be rucking too, and hopefully it will be often, but if not, that's ok too. Trying to build up that LISS style cardio a bit more. Could be broken up into shorter walk breaks throughout the day, could be longer than a mile, could be bright and early, could be an evening constitutional. Maybe it'll be a leisurely stroll, and maybe sometimes I'll push the pace, but whatever form it takes, I'll cover at least a mile a day. 4) STRETCHING AND JUMPROPING Not going to promise that I'll be doing this amazing yoga practice or hardcore mobility routine, but here's something I think I could do damn near daily: commit to at least two stretches, one for the upper body, and one for the lower. Not gonna overthing this one. Just need to stretch and mobilize more, period. If I do a full ROMWOD or GMB Fitness session or something, obviously that would count for this as well. As for jumproping, well, I think I wanna start messing around with that some more. Thinking if adding it as either a warmup, or as a bit of lighter cardio on those days I don't want to push a WOD hard or anything, especially in these first few weeks. If I can eventually work up to some stupid human party tricks, all the better, but for now a simple bounce will do. Alright, hopefully there will be more going on behind the scenes as well, and I'll post about them as they come up, but for now, I think that'll cover some basic goals for the next several weeks. Away we go, onwards and upwards.
  14. Yesterday was another fairly successful day, all in all! WED, 16FEB2022 DB BENCH PRESS 70s x 8 80s x 8 90s x 8 100s x 8 100s x 8 *15 band pullaparts after each set WEIGHTED DIP 10 x 5 10 x 5 10 x 5 WEIGHTED PULLUP (session 2 of the Dan John program) 10 x 3 10 x 2 10 x 1 10 x 1 INCLINE DB BENCH did a fun rep scheme here working in alternating one arm reps. easier to post a video than explain it, but did 2 sets with the 50s *15 band facepulls after both sets WOD with a partner, 3 rounds: 40 cals (one round each, row/bike/ski) 30 burpess 20 box jumps 10 sandbag over-shoulders with 125 However, I did totally forget to get in my “daily 50” last night. Doh! NUTRITION Pretty much hit everything yesterday. Protein, veggies, fruit, and water goals all nailed. Today I’ve got a dentist thing going on, so I probably won’t train much at all, but maybe I’ll get in some movement/mobility work in. Thus, my food intake might be adjusted a bit too, to accommodate a lighter day over all.
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