JANUARY 15, 2026

DAY 15 — PHASE TWO BEGINS: BUILD UNDER PRESSURE

Kia ora whānau — Jamie here.

Phase Two starts now.
The Build Phase.

We’ve laid the foundation: posture, breath, movement, control.
Now we stack load on top of discipline.

Today wasn’t about lifting more — it was about maintaining form under fatigue.
I loaded the vest. Grabbed the DBs.
And hit compound strength movements with control.

Squats. Rows. Step-ups. Carries.
Every set under load, every rep held to a standard.

Building doesn’t mean going harder blindly.
It means applying pressure to the frame you’ve earned.
That’s what today was.

TRAINING LOG – DAY 15: STRENGTH + LOAD TOLERANCE

Date: January 15, 2026
Weather: Dry, Humid
Load:

Weighted Vest (~12–15% BW)

Dumbbells: heavy enough to challenge form at 6–8 reps

SESSION OVERVIEW

Warm-up (10 min):

10 bodyweight squats

Shoulder circles + scap pullbacks

5 slow step-ups per leg

Deep squat hold x 1 min + 2 min nasal breathing

MAIN WORKOUT (4 ROUNDS):

Goblet Squat (DB): 8 reps
Push-up (vest on): Max reps with clean form
Step-up (vest on): 6–8 reps per leg
DB Bent-over Row: 8 reps per side
Farmer Carry (DBs): 40–60 meters
Plank + Shoulder Tap: 10 per side

Rest 60–90 seconds between rounds

COOLDOWN (5–10 min):

Hip flexor stretch

Overhead lat stretch

Shoulder decompression

4 minutes breath hold / exhale control

NOTES / REFLECTION

Goblet squats clean, depth consistent

Push-ups under vest more stable than Week 1

Step-ups with focus on drive and soft landing

Farmer carries burned the grip and mid-back — holding posture was key

Mindset was focused: I’m no longer testing if I can do this — I’m building who I need to be.