JANUARY 29, 2026

DAY 29 — STRENGTH WHEN TIRED, DECISIONS UNDER LOAD

Kia ora whānau — Jamie here.

Day 29 was about decision-making under fatigue.

The body wasn’t fresh.
That was the point.

In real situations, strength rarely shows up when you’re rested.
It shows up when you’ve already walked far, carried weight, and still have work to do.

Today layered strength after endurance — not before — to expose weak links in posture, breath, and focus.

This is where training starts to resemble reality.

TRAINING LOG – DAY 29: PRE-FATIGUE + HEAVY STRUCTURE

SIMULATION

Date: January 29, 2026
Location: Home base / commercial gym + outdoor route
Equipment: Heavy ruck, barbell, weighted vest

SESSION OVERVIEW

Pre-Fatigue Block — RUCK

Ruck March:

45 minutes

Moderate-to-heavy load

Steady, disciplined pace

No music

Nasal breathing as long as possible

Arrive slightly tired — not destroyed.

MAIN WORKOUT — BARBELL UNDER FATIGUE

A. Barbell Back Squat

5 sets x 3 reps

Moderate load (RPE 7)

Full reset between reps

Focus: bracing and depth

B. Barbell Bent-Over Row

4 sets x 6–8 reps

Strong hinge, no momentum

C. Barbell Push Press

4 sets x 5 reps

Clean dip, violent intent, controlled lockout

Rest 2 minutes between sets.

SECOND BLOCK — VESTED ACCESSORY

D. Weighted Vest Walking Lunges

3 sets x 20 steps

E. Hanging Knee Raises or Plank

3 sets x 10–15 reps or 45 sec hold

Rest 60–90 seconds.

COOLDOWN (10–12 min):

Slow walk

Hip flexor + glute stretch

Adductors

Supine breathing x 5 minutes
(Long exhales, full reset)

NOTES / REFLECTION

Squats after rucking demanded patience and precision

Rows reinforced back strength under fatigue

Push press highlighted coordination when tired

Mental focus mattered more than load selection

Today reinforced a simple truth:

Fatigue doesn’t remove responsibility.
It reveals preparation.

Train to think clearly when tired.
Train to move well under load.

That’s survivability.

Endure.

Jamie Te Huia