JANUARY 31, 2026

DAY 31 — PRESSURE REVEALS PATTERNS

Kia ora whānau — Jamie here.

Day 31 wasn’t about adding more.
It was about exposing what’s already there.

A full month deep now.
The body knows the routine.
The mind knows the expectations.

So today’s focus was pressure — not reckless, not maximal — but enough to reveal habits:
How you brace when tired.
How you breathe when loaded.
How you move when nobody’s watching.

This is where training turns honest.

TRAINING LOG – DAY 31: PRESS, PULL, CARRY UNDER FATIGUE

SIMULATION

Date: January 31, 2026
Location: Home base / commercial gym + outdoors
Equipment: Barbell, weighted vest, heavy ruck, dumbbells

SESSION OVERVIEW

Warm-up (12 min):

5 min easy row or bike

Shoulder prep + thoracic rotations

Empty bar press complex x 2 rounds
(Strict Press → Push Press → Behind-the-Neck Press)

1 min nasal breathing, tall stance

MAIN WORKOUT — UPPER BODY STRUCTURE

A. Barbell Strict Press

5 sets x 5 reps

Moderate load (RPE 7)

Full-body tension, no shortcuts

B. Weighted Pull-Ups or Lat Pulldown

4 sets x 6–8 reps

Controlled eccentric

C. Dumbbell Incline Press

3 sets x 10 reps

Smooth, controlled tempo

Rest 90–120 seconds between sets.

SECOND BLOCK — CARRY & CORE

D. Farmer Carry (Heavy DBs)

5 rounds x 50–70 meters

Upright posture, slow steps

E. Hanging Knee Raises or Toes-to-Bar

4 sets x 10–15 reps

Rest as needed. Stay deliberate.

FINAL BLOCK — VESTED WALK

Weighted Vest Walk:

30–45 minutes

Easy-to-moderate pace

Nasal breathing focus

Posture check every 5 minutes

This isn’t conditioning.
It’s structural endurance.

COOLDOWN (10–12 min):

Slow walk

Chest and lat stretch

Thoracic extension

Supine breathing x 5 minutes

NOTES / REFLECTION

Pressing strength felt stable under fatigue

Pulling exposed grip and upper-back endurance

Carries demanded posture discipline late

Vest walk reinforced calm movement over distance

Pressure doesn’t build character.
It reveals it.

Train in a way that shows you who you really are —
then correct what needs correcting.

Thirty-one days in.
Still learning.
Still sharpening.

Endure.

Jamie Te Huia