Josh Hillis' Workout Log

Deadlifts and Z

R-Phase Full Body Training Session
Vision Drills

Kettlebells Swings 35lbs x 20
Kettlebells Swings 35lbs x 20
Kettlebells Swings 35lbs x 40
Kettlebells Swings 35lbs x 20

Deadlifts 70kg (154lbs) x 5,
Deadlifts 70kg (154lbs) x 5
Deadlifts 110kg (242lbs) x 3,
Deadlifts 110kg (242lbs) x 5
Deadlifts 110kg (242lbs) x 3

Presses, Rows, Z, Curls, Jump Rope

R-Phase Hip Circles, Toe Pulls, Ankle Tilts, Camshafts, Pelvic Tilts

with sagittal canal (vestibular) work between every drill 

Visual drills:

Convergence
I-Phase Eye Circles
Multi-Planar Eye Circles
Pencil Pushups

Pressing and Rowing

Dumbbell 30° Incline Presses 30+30lbs x 10
Chinups x 3
Dumbbell 30° Incline Presses 35+35lbs x 10
Chinups x 3
Dumbbell 30° Incline Presses 40+40lbs x 10
Chinups x 3

Dumbbell 15° Incline Presses 30+30lbs x 10
Dumbbell Rows 30+30lbs x 10
Dumbbell 15° Incline Presses 35+35lbs x 10
Dumbbell Rows 35+35lbs x 10
Dumbbell 15° Incline Presses 40+40lbs x 10
Dumbbell Rows 40+40lbs x 10
Dumbbell 15° Incline Presses 40+40lbs x 10
Dumbbell Rows 40+40lbs x 10

Curls (1:1 tempo) 30+30lbs x 5
Skull Crushers (1:1 tempo) 20+20lbs x 5
Curls (2:2 tempo) 25+25lbs x 5
Skull Crushers (2:2 tempo) 15+15lbs x 5
Curls (2:2 tempo) 20+20lbs x 5
Skull Crushers (2:2 tempo) 10+10lbs x 5
Curls (2:4 tempo) 15+15lbs x 5
Skull Crushers (2:4 tempo) 10+10lbs x 5

Alternating Lunges x 20
Alternating Lunges x 20

Jump Rope x 5:00

Walk x 10:00

 

Vestibular Work, Visual Work, Easy One Arm Kettlebell Swings

R-Phase Full Body Training Session
with sagittal canal (vestibular) work between every drill

Kettlebell Swings:
Continuous 36lb Kettlebell Swings, switching hands every 5 reps x 3:00 x 2

Visual drills:
Convergence
Brain Gym Figure 8's
Multi-Planar Eye Circles
Pencil Pushups

Z-Health, Vision Work, Deadlifts, Core Work

R-Phase Full Body Training Session

Loaded R-Phase:
Band Wrist Circles in 3 positions from 3 directions
Band Wrist Circles in 2 positions w/5lb dumbbell

Strength Practice:
53lb Swings, snatches, double swings, double presses
53lb Ass to Ankles Goblet Squats
Tactical pullups
243lb Deadlifts
Chinups
Planks, side planks, single leg bridges

Visual drills:
Convergence
Brain Gym Figure 8's
Multi-Planar Eye Circles
Pencil Pushups

Z-Health, Kettlebells, Deadlifts, Pullups

R-Phase Full Body Training Session

Loaded R-Phase:
Band Wrist Circles in 3 positions from 3 directions
Band Wrist Circles in 2 positions w/5lb dumbbell

Strength Practice:
53lb Swings, snatches, double swings, double presses
53lb Ass to Ankles Goblet Squats
Tactical pullups
243lb Deadlifts
Chinups
Planks, side planks, single leg bridges

Visual drills:
Convergence
Brain Gym Figure 8's
Multi-Planar Eye Circles
Pencil Pushups

First Deadlifting Day After Hurting Myself

First Day Deadlifting after

Ipsilateral Single Leg Deadlifts (16kg) 35lbs x 5L+5R

Barbell Deadlift (60kg) 135lbs x 5
Barbell Deadlift (60kg) 135lbs x 5
Barbell Deadlift (110kg) 242lbs x 3
Barbell Deadlift (110kg) 242lbs x 3

Contralateral Single Leg Deadlifts (16kg) 35lbs x 5L+5R
Ipsilateral Single Leg Deadlifts (16kg) 35lbs x 5L+5R
Contralateral Single Leg Deadlifts (16kg) 35lbs x 5L+5R

Single Leg (anti-rotational/anti-extension) Plank x 0:30L+0:30R
Side Plank (anti-lateral) Plank x 0:30L+0:30R
Single Leg (anti-rotational/anti-flexion) Hip Bridge x 0:30L+0:30R

Standing Wall Firehydrants (hardcore glute medius) x 0:30L+0:30R
Standing Wall Firehydrants (hardcore glute medius) x 0:30L+0:30R

Foam Roller IT Band x 3:30L+3:30R

Side Lying Hip Abduction (Glute Medius) x 35L+35R

Curls 35+35lbs x 15
Band Tri Pushdown Purple x 15L+15R

Not too bad for first real-ish deadlifting workout!  Was still extra careful, but felt good.  I think I'm 90% back!  Still lots of physical therapy stuff.  Happy to be back to the bar.

Full contact physical therapy. Someday this will be a deadlifting day

My low back is still hurt from what ever I did to it two weeks ago.  Physical Therapist says is muscular (which is a good thing).

I think I slept wrong last night (woke up on my stomach, which PT says is hugely terrible).

Anyway, though I've been previously feeling better, today I feel terrible.  Did mostly physical therapy.  Which is ok.  I know I've been avoiding core work and stability work, and I guess it's time I paid the piper.

RE: the title - in the scope of my training, this normally would be the day in my program that I deadlift.  The idea is that the stuff I'm going today will be what gets me back to deadlifting.

Anyway, if I'm going to have to do mostly physical therapy, I'm going to hit it hard.

Z-Health

T-Phase: Cranial Glides
S-Phase: Multi-Planar Eye Circles
R-Phase: Feet, Ankles, Knees, Hips, T-Spine, Neck, Shoulder mobility drills

RKC/FMS

Ipsilateral Single Leg Deadlift 35lbs x 5L+5R
Contralateral Single Leg Deadlift 35lbs x 5L+5R

Ipsilateral Single Leg Deadlift 35lbs x 5L+5R
Contralateral Single Leg Deadlift 35lbs x 5L+5R

Physical Therapy

90/90 Hamstring Stretch x 2:00+2:00R
Shoulder Posterior Capsule Stretch x 1:30L+1:30R
Tactical Frog Stretch x 3:00

Single Leg Plank (Anti-Rotation/Extension) x 0:30L+0:30R
Side Plank (Anti-Lateral) x 0:30L+0:30R
Single Leg Hip Bridge (Anti-Rotation/Flexion)
Plank (Anti-Extension) x 1:00

Clams (Gluteus Medius) x 25L+25R
Side Lying Hip Abduction (Gluteus Medius) x 50L+50R

Side Plank (Anti-Lateral) x 0:30L+0:30R
Plank (Anti-Extension) x 1:00
Opposite Arm Opposite Leg Raise (Anti-Rotation) x 1:00L+1:00R

Clams (Gluteus Medius) x 20L+20R
Side Lying Hip Abduction (Gluteus Medius) x 35L+35R

Personal Record : 82.5 Pound One Arm Military Press!

Yes, I did just tape a 2.5 pound plate to an 80 pound (36kg) kettlebell.

Kettlebell Military Press 36 x 5L+5R

Kettlebell Military Press 53 x 3 + 3
Tactical Pullups x 3

Kettlebell Military Press 53 x 3 + 3
Tactical Pullups x 3

Kettlebell Military Press 62lbs x 3+3
Tactical Pullups x 3+3

Kettlebell Military Press 75lbs x 1R

Kettlebell Military Press 82.5lbs x 1R

Kettlebell Military Press 53lbs x 5L
Kettlebell Military Press 53lbs x 5L

Chinups x 10

 

IT Band Syndrome + "Squat" Day

Someday this is going to grow up to be a "real" squat day.  For now it's mostly physical therapy.

PT Foam Rolling ITB x 3:00 (L)
Squat *Patterning* 65lbs x 5
 
Z (L) Toe Pulls, Ankle Tilts, Hip Circles
Z (R) Wrist Circles, Camshafts, Shoulder Circles, Finger Circles, Z Elbow Circles
Squat *Patterning* 65lbs x 5

PT Foam Rolling ITB x 3:00 (L)
PT Clams (Glute Medius) x 20 (L)
PT Side Lying Hip Abduction (Glute Medius) x 30 (L)
Split Squats *Femur Bone Rythm* 65lbs x 5L+5R

Z (R) Loaded Shoulder Circles
Z (L) Loaded Hip Cirlces
Z (L) Rolling Toe Pulls
Squat *Patterning* 88lbs x 5

PT Foam Rolling ITB x 3:00 (L) + 3:00 (R)
PT Clams (Glute Medius) x 20 (L) + 20 (R)
PT Side Lying Hip Abduction (Glute Medius) x 30 (L) + 30 (R)
Squat *Patterning* 88lbs x 5
Split Squats *Femur Bone Rythm* 88lbs x 5L+5R

PT Foam Rolling ITB x 2:00 (L) + 2:00 (R)
PT Band Hip Abduction (Glute Medius) x 20 (L) + 20 (R)
Squat *Patterning* 88lbs x 5
Split Squats *Femur Bone Rythm* 88lbs x 5L+5R

Z-Health Cranial Glides
Z-Health Multiplanar Eye Circles

Hanging Knee Raises x 5
Hanging Knee Raises x 5
Hanging Knee Raises x 5

Single Leg (anti-rotational, anti-extension) Plank x 0:30 (L)
Single Leg (anti-rotational, anti-extension) Plank x 0:30 (R)
Side (anti-lateral) Plank x 0:30 (L)
Side (anti-lateral) Plank x 0:30 (R)
Normal (anti-extension) Plank x 1:00

Curls 25+25lbs x 15
Band (Purple) Tri Pressdowns x 20L+20R

Planks were *really* hard.  Clearly I've been neglecting core work.  I feel like I've been neglecting a lot.  I get the impression I'm going to get a lot of mileage out of the glute medius work and the planks.

With the ITB foam rolling I was able to squat 88lbs without knee pain afterwords.  While 88lbs isn't anything exciting, squatting without pain IS VERY exciting.  If I can manage to, over time, scale that up to real weight, I'm in business.

In terms of actual squats, todays workout was:
Back Squats 88lbs x 5 x 3
Split Squats 88lbs x 5L+5R x 3

Squats definitely taking a back seat to the PT.  That's ok for now.  I've been avoiding doing the PT work altogether, and now it's time to suck it up and do what I need to do.

If it really is just ITB syndrome, then all of this foam rolling and glute medius work will get me back to squatting for real in the next couple months.

Today's workout sucked. Sometimes it's just like "Well... at least I did something..."

Dumbbell Bench Press 30° 35+35lbs x 10
Dumbbell Bent Over Rows 35lbs x 10L+10R

Dumbbell Bench Press 15° 35+35lbs x 10
Dumbbell Bent Over Rows 35+35lbs x 10

Dumbbell Bench Press 15° 40+40lbs x 10
Dumbbell Bent Over Rows 40+40lbs x 10

Dumbbell Bench Press 15° 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10

Dumbbell Curls 30+30lbs x 5
Tricep Pushdowns 15 x 10L+10R

Dumbbell Curls 30+30lbs x 10
Tricep Pushdowns 15 x 10L+10R

Dumbbell Curls 25+25lbs x 10
Tricep Pushdowns 15 x 10L+10R

Dumbbell Curls 20+20lbs x 5
Tricep Pushdowns 15 x 10L+10R

To be fair, my back has been hurting all week, this is the first workout I've really done back.  It was ok I guess.  Nothing hurt, that's good.