JANUARY 24, 2026
DAY 24 — RETURN TO BASE, RETURN TO LOAD
Kia ora whānau — Jamie here.
Back at home base.
Same mission.
More tools.
Today wasn’t about novelty — it was about re-introducing load with intent.
Barbells. Heavy ruck. Weighted vest. Commercial gym access.
Not to chase numbers.
But to remind the body what real external resistance feels like again — and how to control it.
Survival doesn’t mean rejecting tools.
It means knowing how to use them without becoming dependent on them.
Today was a recalibration.
TRAINING LOG – DAY 24: BARBELL STRENGTH + HEAVY RUCK
SIMULATION
Date: January 24, 2026
Location: Home base / commercial gym + outdoor ruck route
Equipment: Barbell, plates, weighted vest, heavy ruck
SESSION OVERVIEW
Warm-up (10–12 min):
5 min easy row or bike
Hip openers + thoracic rotations
Empty bar complex x 2 rounds
(RDL → Row → Front Squat → Press)
1 min nasal breathing, standing tall
MAIN WORKOUT — STRENGTH BLOCK
A. Barbell Back Squat
5 sets x 5 reps
Moderate-heavy load (RPE 7–8)
Focus: depth, bracing, controlled ascent
B. Barbell Romanian Deadlift
4 sets x 6–8 reps
Slow eccentric, tight hamstrings
C. Weighted Vest Step-Ups (Box)
3 sets x 10 reps per leg
Control the descent — no bounce
Rest 90–120 sec between sets.
SECOND BLOCK — UPPER BODY + CARRY
D. Barbell Overhead Press
4 sets x 5 reps
Full-body tension, no layback
E. Heavy Farmer Carry (DBs or Trap Bar)
4 rounds x 40–60 meters
Reset posture every turn
Rest as needed. Quality over speed.
FINAL BLOCK — HEAVY RUCK
Ruck March:
45–60 minutes
Heavy load (challenging but sustainable)
Steady pace
Focus: posture, breath, rhythm
No music.
No rushing.
Just movement.
COOLDOWN (10 min):
Slow walk until heart rate settles
Hip flexor and glute stretch
Calves + ankles
Supine breathing x 4–5 minutes
(Long exhale to downshift)
NOTES / REFLECTION
Barbell work felt grounding — honest resistance
Squats reminded me why structure matters under load
Farmer carries lit up grip and trunk fast
Heavy ruck reaffirmed the need for posture discipline
Access to equipment doesn’t change the mission.
It sharpens it.
Tools are multipliers — not substitutes for intent.
You don’t train to look strong in a gym.
You train so strength shows up when you’re tired, loaded, and responsible for more than yourself.
Back at base.
Load reintroduced.
Mission continues.
Endure.
Jamie Te Huia