JANUARY 25, 2026
DAY 25 — WORK CAPACITY, NOT COMFORT
Kia ora whānau — Jamie here.
Day 25 was about earning fatigue.
Yesterday reintroduced structure and load.
Today was about what you do once strength is already on the table.
No chasing maxes.
No mirrors.
No wasted movement.
This was about work capacity — the ability to keep producing effort when the body is already taxed.
In the real world, you don’t get to choose when the work starts.
You only get to decide whether you’re prepared for it.
TRAINING LOG – DAY 25: GYM ENGINE + LOADED CONDITIONING
SIMULATION
Date: January 25, 2026
Location: Home base / commercial gym
Equipment: Barbell, weighted vest, heavy ruck, sled (if available)
SESSION OVERVIEW
Warm-up (10 min):
5 min easy row or bike
Dynamic hips, ankles, shoulders
Empty bar complex x 2 rounds
(Deadlift → Hang Clean → Front Squat → Push Press)
1 min nasal breathing, tall posture
MAIN WORKOUT — BARBELL CYCLING
A. Barbell Complex (5 ROUNDS):
(Do not drop the bar)
Deadlift x 5
Hang Clean x 5
Front Squat x 5
Push Press x 5
Load: Moderate — unbroken sets matter more than weight.
Rest 2–3 minutes between rounds.
SECOND BLOCK — VESTED MOVEMENT
B. Weighted Vest Circuit (4 ROUNDS):
Walking Lunges: 20 steps
Push-Ups: 15–20 reps
Box Step-Ups: 10 reps per leg
Plank Hold: 45 sec
Rest 60–90 seconds between rounds.
Focus: smooth transitions, controlled breathing.
FINISHER — HEAVY RUCK OR SLED
Choose one:
Option 1: Heavy Ruck
30–45 minutes
Steady, uncomfortable pace
Focus on posture and rhythm
Option 2: Sled Push / Pull
6–8 rounds
20–30 meters push + backward drag
Rest as needed, no rushing
COOLDOWN (10 min):
Slow walk
Hip flexor and hamstring stretch
Thoracic mobility
Supine breathing x 5 minutes
(Long exhales — calm the system)
NOTES / REFLECTION
Barbell complexes punished inefficiency fast
Vest work reminded me that bodyweight never gets lighter
Conditioning felt honest — no hiding from the effort
Mental edge sharpened by staying calm under fatigue
This was not a “feel good” session.
It was a get useful session.
You don’t rise to the occasion in chaos —
you fall to the level of your preparation.
Build capacity.
Respect fatigue.
Stay ready.
Endure.
Jamie Te Huia