Chad Hamilton's Strength and GPP Routine

I was just about to post in here:

"You ain't slackin' on me is ya Chad? Thas' right. I done went Southerin on ya!"

My routine kind of bites ass right now. When I get to Vegas I'm going to have to do all of that and THEN go BACK to the gym for 4-8 rounds of sparring, with a guy who CAN kick my ass.

Fun times to look forward to.
 
Regards on the compliments.

12.27.05
Family is gone. It's just me, mother earth, and the power clean.


3 mile run...thought about perishing on the side of the road.
Lost track of time, maybe 20 minutes and thats pushing it.

Power Clean:
135 x 2
135 x 2
135 x 2
at this point I'm pissed, no snap, feel no power, felt like I've never done a power clean in my life.
145 X 2
screw it, I might as well channel that anger into some sloppy ones.
155 x 2
OK thats all she wrote.

End


WTF!!!
 
12.28.05

New day, still feel like I'm not secreting testosterone.

Ran 3.5 miles around the property line. Cross country, I try to avoid the road as much as possible. Plus running in the woods is awesome, not to mention more taxing than a flat road.

3 rounds rope.

3 rounds shadowboxing.

I need something. Androstenedione?
 
Clear your mind Chad. What are you doing pondering testosterone secretion during training? This is no time for biology class! And you know I ain't gonna let you lose focus. Come on bro, you're stronger than this. Re-organize your routines and let go of whatever it is blocking your focus. Eyes on the prize. I sense you're keeping most of your ability back for whatever reason.
 
12.29.05

Felt better.

3 Rounds Rope

One-Arm BB Snatch:
65 x 2
65 x 2
95 x 2
110 x 2
110 x 2
110 x 2

Snatch Grip High-Pull:
135 x 4
155 x 4
155 x 4
155 x 4

Got a little bit of "pop" back.

Fingle Finger Clean and Press:
Clean one end up to chest
Push press and throw and catch.
Drop
Repeat
5 x 3

3 Rounds Rope

3 Rounds Shadowbox


Tomorrow will be better.
 
12.30.05

Sprints:
2 x 100m build ups
2 x 200m build ups
2 x 60m sprints
2 x 40m sprints


Speed Drills:
From collegiate track practice, easy warm up/cool down

Frankensteins
High Knees
Ankle Flips
Skip-Bounds

2 x 40m each

Nausea creeping in.

Let it all hang out today.
 
Stiff leg kick, hands are straight out in front of you, shoulder height, kick foot up to hands, alternate. Is that about right, Chad?
 
That is it farmer.

I suffer from very tight hammy's. These seem to help out a bit.
 
12.31.05

Clean and Jerk:
135 x 1
155 x 1
185 x 1
185 x 1
225 x 1
225 x 1


Shrugs: (don't ask why I did these, it just occurred to me.)
225 x 8
225 x 8
255 x 8
290 x 8

End
 
1.1.06

Burpee Ladder: 45 sec. rest
1 - 10
10 - 1

Sledgehammer swings:
4 way
Ladder
1 - 10
10 - 1

No grip left at all, forearms pumped to cramping.


Fingle Finger: 18 ft.
6 sets to failure.
Failed at about 9 - 12 reps.

End
 
1.2.06

Snatch:
135 x 3
140 x 3
145 x 3
150 x 3
155 x 3
160 x 3

Snatch-Grip Deadlift:
160 x 3
185 x 3
205 x 3
225 x 3
225 x 3

End
 
Chad Hamilton said:
Thank you.
I keep busting sandbags, until I invest in an actual "sandbag".

Been resting for a few days, families been in and I have XBox duties with the nephews which keeps me fairly occupied. Working on the hand eye, ya know.

So it's Monday and I decided to drink some hot chocolate, then I read KK's new log, so now I'm drinking hot chocolate and rum.

I'll train tomorrow.

Anyone got a valium?
I bought those sand bag tube things, you know the ones people use to hold down tarps and stuff like that. Anyway, I filled them with sand and I also bought a tarp.. I filled the tarp with the sand tubes and some furniture pads (for extra filling) folded the tarp around it all and taped it up quite a bit. It weighs around 140lbs and it has held up nicely now for over 3 months. Just a thought.
 
Neck and upper back have been very tight due to the Snatch's yesterday. Giving me a headache.

10 min Rope

KK's Heavybag 101
to 5th round.

3 rounds shadowbox

Worked on sprawling after a kick:
Right high kick, sprawl
Left high kick, sprawl
Right middle kick, sprawl
Left middle kick, sprawl
Right low kick, sprawl
Left low kick, sprawl

Equals 1 rep

10 reps nonstop.

Fried.
 
Legs:


Front Squats: each set immediatly followed by 4 squat jumps
135 x 8
140 x 8
145 x 8
150 x 8

Lunges: eact set followed by 6 split-squat jumps
bw x 12
bw x 12
bw x 12


End
 
Had a busy day so I kept it short.

Power Cleans: Focused on the pop, very intense, very fast. Felt fucking awesome.
135 x 5 30 sec rest
135 x 5
140 x 5
140 x 5
145 x 5
145 x 5
150 x 5
150 x 5 = 40 total reps


High Pull: Same everything
150 x 5 x 8 sets


Burnt.

End
 
Greetings-


Wasn't sure what to do today, all I know is I took ephedra so I have no choice but go balls out. I wanted to concentrate on the "pop". Everything's very quick.


Overhead Squats:
135 x 5
135 x 5
155 x 5
155 x 5
185 x 5
185 x 5

Im blowin it up.

Supersets:
Jump Squat + Snatch 6 each = 1 set x 6 sets @ 135


Almost gassed.

Heavybag Cleans to failure.

End.
 
Welcome back. The Dead hath risen!
 
Double-end bag:
3 rounds

HeavyBag rounds - to r.5

Burpee Ladder
1,2,3,4,5,6,7,8,9,10,10,9,8,7,6,5,4,3,2,1 = 110

30 seconds rest between sets


Done
Good Day

I hit fucking hard.

I'm pullin' fucking weight tomorrow.
 
Deadlift: 5 reps
2 x 135
2 x 225
1 x 315
3 x 335

Pulling hard, could have done more but wanted to blow it out with some rows.

Barbell Row: 5 reps
2 x 185
1 x 205
1 x 225
2 x 235


Chain Pullups: 2 chains looped around oak tree branch, shoulder width apart, neutral grip.
3 x 20


Done.

See you tomorrow.
Going to perhaps be doing some lighter work, I've noticed I'm getting too jacked. I don't wanna be a heavyweight yet.

Weight:
221
 
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