Josh Hillis' Workout Log

Vision Training

juggling (hand eye coordination): 2 balls easy/3 balls hard
jewel diver (divided focus): 4.67 jewels
near far letter charts: 50 letters per minute
letter box: 50 letters per minute

Pushups on Pushup Board
Bent Over Rows w/44lb Kettlebell
Cossacks (bodyweight)

Personal record on Jewel Diver! 

Personal record on the letter charts and near/far charts!

Video Shoot

2 Hours: Squatting and jumping demonstrations in 8 second intervals.

Vision Training

Still sick.  Just doing vision training.

Military Press 70lbs x 2R
Military Press 64lbs x 2L
Tactical Pullups x 2

Tracking
Brock String
Left Eye Pencil Pushups then back to Brock String
Multi-Planar Eye Circles

Vergence
Pencil Pushups
Left Eye Pencil Pushups

Hand Eye Coordination:
Juggling Two Balls
Three Ball Juggling Drills

Divided Attention:
Jewel Diver (Posit Science Game): Average Tracking 4.02 Jewels

Vestibular Training:
Front Back Nods (sagital canal) with 1/2 balance beam and eyes closed

Vision Training and Deadlifting

Vision Training:

Focusing Exercises:
Near Far Letter Charts - Glasses On - Metronome 40BPM - (easy/medium)
Near Far Letter Charts - Glasses Off - Metronome 40BPM (easy)

Tracking Exercises:
Multi-Planar Eye Circles (medium)
Brock String (easy)
4 Letter Boxes - Glasses Off - Metronome 40BMP  (easy)
4 Letter Boxes - Glasses On - Metronome 40BMP (medium)

Vergence Exercises:
Lifesavers - Level 1 - Glasses On (medium/hard), Level 1 - Glasses Off (medium),
Lifesavers:  Level 2 - Glasses On (hard)
Pencil Pushups (medium)

Hand Eye Coordination Exercises:
Juggling x 10 minutes Glasses On: 2 balls (easy), Juggling 3 balls (very hard)
Baseball Bat Balancing (medium)

Vestibular Training:

Single Leg Front Back Nodding (Sagital Canal Training) w/eyes open x 1:00L and 1:00R (medium)
Sharpened Rhomberg w/eyes closed x 1:00 and 1:00 (medium)

Strength Training:

Kettlebell Swings 44lbs x 50
Kettlebell Swings 53lbs x 30

Military Presses 70lbs x 3 Right
Military Presses 64lbs x 2 Left

Lots of Loaded Mobility Work (deep lunges for knee circles and ball of foot circles, pushup position for t-spine, camshafts and elbow circles, band loaded shoulder circles)

Deadlift 243lbs x 1
Deadlift 243lbs x 2
Deadlift 243lbs x 3
Deadlift 243lbs x 4
Deadlift 243lbs x 5

Practicing Bone Rhythm Squats 2 x 20

Slow (2 up/2 down) Tactical Pullups x 5

Right now I'm at 40 letters per minute on the near/far letter charts.  "Normal" is 60-70 letters per minute.  If I can bring that up, that is a major area of opportunity.  Juggling is getting better already. 

Really trying to "keep the main thing the main thing".  In other words, right now I'm working on my vision, it's #1.  I'm following the Sports Vision program 100%, and also the vision exercises that I was given by Zachariah Salazar, and by Eric Cobb.  Everything else is secondary to the vision training.

That being said, everything else is moving along fine.  Working my deadlifts up to 5 sets of 5 reps with 243lbs is jammin.  Today I did 15 total reps.  Before I was at 9 reps.  Major improvement in a very short amount of time.

Vision Training and Military Pressing

vision training

Lifesavers: Level 2 with Glasses on, Level 1 with glasses off
4 Box Charts: 68 Beats Per Minute glasses on (hard), glasses off (hard)
Near Far Letter Charts: 68 Beats Per Minute glasses on (hard)
Near Far Rocking (easy)
Brock String: Glasses On (easy), Glasses Off (easy)
Brock String alternating with near/far targets (medium)
Near/Far Rocking (medium)
Juggling: Two Tennis Balls (medium)

Vestibular Training:

Sagital Canal Work: Eyes Close 1/2 Balance Beam with front/back nodding (medium/hard),
Eyes Open Balance Beam (hard),
Eyes Open Single Leg with front/back nodding (Medium)

Strength Training:

44lb Swings x 40
53lb Swings x 20

R-Phase in Pushup Position
R-Phase with Left Eye Position

Military Press 70lbs x 1R, 1R, 2R, 2R, 2R
Military Press 64lbs x 1L, 1L, 2L, 2L, 2L
Tactical Pullups +20lbs x 3

Deadlifts 243lbs x 3
Ass to Ankles Goblet Squats 53lbs x 5

Total Military Presses Right Arm 70lbs x 8
Total Military Presses Left Arm 64lbs x 8

Five Minute Workout

Stacked Military Press (25+35lbs) 60lbs x 2 Right arm
Stacked Military Press (25+35lbs) 60lbs x 2 Right arm

Military Presses 36lbs x 10 Left Arm
Loaded Shoulder Cirlces (yellow band), 6 Positions, every conceivable angle
External Rotation (purple band) x 20 Left Arm
External Rotation (purple band) x 20 Left Arm

Vision Work and Vestibular Work

Vision Training:

Lifesavers Level One (huge personal record today: best clarity I've ever gotten)
Hand Sequencing Drill Level Two (visual processing: Up to sequences of 3)
Pencil Pushups
I-Phase Eye Circles
Multi-Planar Eye Circles
Near/Far Letter Charts
Four Letter Box
Baseball Bat Balancing Drill

Vestibular Training:

Eyes Closed/Feet Together Front/Back (sagital canal) nods
Eyes Closed/Feet 1/2 Balance Beam Front/Back (sagital canal) nods

Proof that anything is trainable.  First two times I really struggled with the level one Lifesaver drill.  This time it was perfectly clear (all three levels of writing) and relatively easy.  It's really cool to see improvement in another drill already, the same way I saw improvement in the Brock String drill.  At the same time, I feel more comfortable with the letter chart jumps, even though I haven't added a metronome yet. 

Vestibular work going really well.  Working on hip strategy vs. ankle strategy, and that's helping a lot.  I'm able to do 30 seconds or so of nodding in a semi balance beam stance.  Another major improvement.  

Visual Training: Starting Metrics

Focusing Exercises:
Near Far Letter Charts - Could Not Use Metronome (Below 40bpm)

Tracking:
4 Letter Boxes - Could Not Use Metronome (Below 40bpm)

Suppression:
Brock String: Alternating suppression.  Sometimes X, sometimes one string, sometimes the other

Vergence:
Lifesavers - Level 1 - Difficult to focus and Level 1 was blurry,

Hand Eye Coordination:
Juggling: 2 Tennis Balls

Sequencing:
Hand Sequencing Drill - Level 3 Patterns.  Difficult.

Vision Work, Deadlifts, Military Presses

Warmup: Kettlebell Swings 44lbs x 100
(did z drills and vision work every ten reps.  Going for 100 absolute perfect reps.  The 100th rep was better and easier than the first.)
Tactical Pullups x 5
Pushup Board Pushups x 10

Z-Health Peg Board Drill: 
Feet and Legs
Feet and Legs->Hips
Feet and Legs->Hips->Shoulders
Feet and Legs->Hips->Shoulders->Punching
Feet and Legs-Hips->Shoulders->Throwing

Z Joint Mobility:
Neutral Eye Position
Left Eye Position (best of the worst)

Vision Work: 
Four Square Chart Fixations
Brock string
Near Far Rocking
Broomstick Balancing
Lifesaver Card
Multi-planar Eye Circles
Pencil Pushups (right eye, both eyes)

Vestibular Work:
Front and Back Nodding: (eyes open) Neutral Stance, Feet Together, 1/2 Balance Beam
Front and Back Nodding: (eyes closed) Neutral Stance, Feet Together, 1/2 Balance Beam

Strength Work:
Military Press 44lbs x 3L+3R
Deadlifts 243lbs x 1
Military Press 53lbs x 3L+3R
Deadlift 243lbs x 3
Military Press 64lbs x 1L+2R
Deadlift 243lbs x 5
Military Press 36lbs x 10L
Military Press 70lbs x 1R
Military Press 80lbs x X

Shoulder External Rotation (green band) x 10L, 10L, 10L, 10L

Re-Patterning After Missed Press:
Military Press 26lbs x 20R
Military Press 18lbs x 20R
Military Press x no weight x 20R, 20R

Was about 1/2 strength training and 1/2 vision and vestibular work.  It's listed seperately 'cause that's how I planned it, but in actuality it was all mixed together.  I'd do vision drills for active rest between deadlifts and presses, and vice versa.

Surpised me to miss the 80lb press, it felt really good 2/3 of the way up!  Deadlifts felt great today, slowly working my way up to 5x5 w/243lbs.  Each set felt easier than the one before.  Same thing with presses (except the 80).  Both pretty awesome, considering I was ramping up in weight/reps.

Vision and vestibular work went great.  Harder than it would seem.  I'm just so fucking tired of people telling me that I won't ever really make progress until I sort out my vision and vestibular issues.  So it's time to nut up and handle that shit.

Quick Early Morning Shoulder Work

Z-Health Mobility with Left Eye Position
Z-Health Vestibular Work (mostly sagital) Feet together And Slightly Staggered
Sports Vision Life Savers, Pencil Pushups,
Z-Health Eye Cirlces (in Sports Vision Gaze Positions)

Right Shoulder:
Military Press 35lbs x 3
Stacked Military Press (20+35lbs) 55lbs x 3
Stacked Military Press (25+35lbs) 65lbs x 3
Stacked Military Press (25+35lbs) 65lbs x 5

Left Shoulder
Military Press 35lbs x 3
Bottoms Up Military Press 20lbs x 3
Z-Health Loaded Shoulder Circles (t0p position) w/20lb Kettlebell x 20
Z-Health Loaded Shoulder Circles w/Band (back, crossbody, top, side positions) x 10 each, x 2 directions
Z-Health Loaded Wrist Circles w/Band (pronated, neutral, supinated positions) x 10 each, x 2 directions
Z-Health Loaded Shoulder Circles/Full Press ROM (moving from the rack position to the top position, circling the whole time) w/20lb Kettlebell x 20

The point of the stacked presses (from Kenneth Jay's Perfecting the Military Press book) is that it raises the center of gravity, making it a less advantageous (read: harder) position to press from.

The point of all of the shoulder mobility on the left is that my left shoulder just doesn't have the same control or range of motion that my right does.  I'm working on better movement, a better "map" for my left shoulder, and I'm loaded it to work on the "loaded map" and to get a really solid workout at the same time.