JANUARY 18, 2026

DAY 18 — PUSH, PULL, SQUAT, REPEAT

Kia ora whānau — Jamie here.

Back to loaded movement today — full-body volume work with only the basics:

A weighted vest

The ground

A plyo box

A pair of heavy dumbbells

This is push-pull-squat, survival style.
Not for aesthetics. Not for “muscle confusion.”
Just simple, brutal, foundational strength.

Because when the world falls apart, you don’t need a 6-pack —
You need to squat under load, push with control, and pull your body up or someone else out.

So I moved slow.
Paused the reps.
Owned every inch of the eccentric.

This is how we build strength that stays with you when you’re tired, cold, hungry — and still need to show up.

TRAINING LOG – DAY 18: PUSH · PULL · SQUAT

Date: January 18, 2026
Weather: Warm, cooler. dewy ground, overcast
Load:

Weighted Vest (~12–15% BW)

Dumbbells (heavy but strict, 6–8 rep range)

Plyo box or sturdy platform

SESSION OVERVIEW

Warm-up (10 min):

Box step-ups x 5/leg

Shoulder openers + arm swings

Deep squat hold with breath x 1 min

10 push-ups + 10 air squats (no vest)

🛠 MAIN WORKOUT (3–4 ROUNDS):

🔹 Push-up (vest on): Max reps (clean form)
🔹 Goblet Squat (DB): 10 reps (3-sec negative)
🔹 DB Bent-Over Row (double or single-arm): 8–10 reps per side
🔹 Box Step-Up (vest on): 6 reps per leg
🔹 Farmer Carry (DBs): 40–50 meters
🔹 Plank Hold or Shoulder Tap Plank: 60 sec

Rest 60–90 sec between rounds.

COOLDOWN (5–10 min):

Deep hip lunge stretch

Wrist mobility and shoulder decompression

Seated breathing + trunk twist

4 min nasal exhale-focused breathing

NOTES / REFLECTION

Rows felt strong — core stayed locked in

Step-ups challenged balance + focus under fatigue

Push-ups were tighter than Day 9 — chest + breath in sync

Farmer carries forced posture correction on last round

Today reminded me that strength doesn’t need to be complex — just consistent and clean