MARCH 15, 2026

DAY 74 — STAY USEFUL

Kia ora whānau — Jamie here.

Day 74.

The goal of this project has never been to become impressive.

It’s to become useful.

Useful to my family.

Useful in difficult situations.

Useful when the environment isn’t controlled and the outcome actually matters.

Strength without usefulness is decoration.

So today’s session focused on the things that make a body practical:

Lifting weight from the ground.

Carrying awkward loads.

Moving distance when already tired.

Because if the moment ever comes where the next resupply point is 100km away, usefulness matters more than performance.

TRAINING LOG – DAY 74: GROUND TO CARRY

SIMULATION

Date: March 15, 2026

Location: Home base / commercial gym + outdoors

Equipment: Barbell, heavy dumbbells, weighted vest, heavy ruck

SESSION OVERVIEW

Warm-up (15 min)

5 min easy row

Hip and ankle mobility flow

Dead hangs x 45 sec

Glute bridges x 20

Empty bar complex x 2 rounds

(Deadlift → Hang Clean → Front Squat)

1 min nasal breathing reset

MAIN BLOCK — FROM THE GROUND

A. Barbell Deadlift

5 sets x 3 reps

Moderate-heavy (RPE 8)

Clean setup every rep.

B. Hang Power Clean

5 sets x 3 reps

Moderate load

Fast elbows, controlled catch.

C. Barbell Front Squat

4 sets x 4 reps

Upright posture, strong brace.

Rest 2 minutes between sets.

SECOND BLOCK — CARRY CIRCUIT (5 ROUNDS)

Heavy Farmer Carry — 90 meters

Front Rack Carry — 50 meters

Weighted Vest Step-Ups — 12 per leg

Rest 90 seconds.

Grip endurance was again the limiter.

FINAL BLOCK — LONG RUCK

Ruck March

75–90 minutes

Moderate-to-heavy load

Steady pace

Posture checks every 10 minutes

Nasal breathing priority.

Distance under load remains the anchor.

COOLDOWN (10–15 min)

Slow walk

Posterior chain stretch

Hip flexors and calves

Supine breathing x 8 minutes.

NOTES / REFLECTION

Deadlifts felt strong but required patience

Cleans reinforced power under fatigue

Carries exposed grip endurance again

Ruck settled into a steady rhythm after the first 20 minutes

Day 74 reinforced the purpose behind all this work.

You’re not training to look prepared.

You’re training to be useful when it matters.

Still moving.

Still building capability.

Endure.

Jamie Te Huia