JANUARY 9, 2026

DAY 9 — STRENGTH IS STILLNESS UNDER STRAIN

Kia ora whānau — Jamie here.

Today was simple, brutal, and honest.
Vest on. Bodyweight only. Gravity + breath = the work.

No machines. No mirrors. Just control.
Push-ups under load. Step-ups for balance. Squats for the frame.
And at the core of it all? Stillness under pressure.

Because strength isn’t about how loud you train.
It’s how calm you can stay when the weight gets heavy — inside or out.

Today, I slowed every rep down.
Owned the eccentric. Held the tension.
Breathed only through the nose.

That’s not “easy.” That’s discipline.

TRAINING LOG – DAY 9: VESTED BODYWEIGHT

Date: January 9, 2026
Weather: heatwave issued for the town and surrounding villages.
Load:

Weighted Vest: 10–12% BW

SESSION OVERVIEW

Warm-up (10 min):

2 rounds:

10 bodyweight squats

5 shoulder circles per arm

10 knee drives

Deep squat hold – 1 min

2 min nasal breathing + walk

MAIN WORKOUT (3–4 Rounds):

Push-ups (vest on):

10–15 reps (pause at bottom)

Box Step-Ups (vest on):

8–10 reps per leg

Bodyweight Squats (vest on):

15 reps (slow tempo, 3-sec descent)

Plank-to-Elbow Reach:

10 per side (control hips, keep shoulders stacked)

Bear Crawl Hold:

30 seconds (core tight, knees 2 inches off ground)

Rest 60–90 seconds between rounds

COOLDOWN (5–10 min):

Pigeon pose (1 min per side)

Hamstring + hip openers

5 min box breathing (focus: slower exhales)

NOTES / REFLECTION

Step-ups lit up my glutes + mid-back under vest

Push-ups forced focus on scapular control

Felt stronger in the pause than I did last week — good sign

Bear crawl hold challenged breath at the end

“Stillness under strain” is my new cue — not reacting, just responding