MARCH 24, 2026
DAY 83 — HOLD YOUR COMPOSURE
Kia ora whānau — Jamie here.
Day 83.
Seventeen days left.
At this point, the physical side is there.
Strength is built.
Endurance is reliable.
The body can handle the work.
Now it comes down to something else:
Composure.
Can you stay calm when the heart rate rises?
Can you maintain posture when fatigue hits?
Can you keep moving without letting frustration or discomfort take over?
Today was about that.
Not pushing harder.
Staying controlled under pressure.
TRAINING LOG – DAY 83: CONTROL UNDER FATIGUE
SIMULATION
Date: March 24, 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 or bike
Full mobility flow (hips, ankles, shoulders, thoracic spine)
Dead hangs x 45 sec
Glute bridges x 20
Empty bar complex x 2 rounds
(Deadlift → Front Squat → Push Press)
1 min nasal breathing reset
MAIN BLOCK — CONTROLLED STRENGTH
A. Barbell Front Squat
5 sets x 3 reps
Moderate-heavy (RPE 8)
Stay upright, no rushed reps.
B. Barbell Strict Press
4 sets x 5 reps
Controlled lockout, steady breathing.
C. Barbell Romanian Deadlift
4 sets x 6 reps
Slow hinge, strong finish.
Rest 2 minutes between sets.
SECOND BLOCK — CARRY COMPLEX (5 ROUNDS)
Heavy Farmer Carry — 100 meters
Front Rack Carry — 50 meters
Weighted Vest Walking Lunges — 20 steps
Rest 90 seconds.
Grip fatigue built quickly — composure had to stay.
FINAL BLOCK — 75–90 MINUTE RUCK
Ruck March
Moderate-to-heavy load
Steady pace
Posture checks every 10 minutes
Nasal breathing priority
No emotional spikes.
Just controlled movement.
COOLDOWN (10–15 min)
Slow walk
Posterior chain stretch
Hip flexors and calves
Supine breathing x 8 minutes
NOTES / REFLECTION
Front squats required full focus under fatigue
Press stayed stable with controlled breathing
Carries tested grip and posture early
Ruck felt smoother when breath stayed calm
Day 83 reinforced something important:
It’s not just about what your body can do.
It’s about how well you can control yourself while doing it.
Stay calm.
Stay structured.
Keep moving.
Seventeen days left.
Endure.
Jamie Te Huia