Bicep is not torn, just a bad strain, so that is wonderful news
Dude, that is absolutely incredible. I’m so delighted for you. You’re looking solid as well. Hope that training goes awesome for you.
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Great post, my man—seems like good news all around. Oh, and: You’re looking sharp, too!
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trap lord 
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Thanks gents, appreciate it.
@T3hPwnisher Regardless of my upcoming goals, I find myself mentally coming back to Tactical Barbell programming. Fighter/Green would be perfect for endurance goals. If I don’t end up moving towards that, I’m thinking Zulu/Black with 2 main lifts each day + a Crossfit style WOD each day (I think we discussed this briefly a few weeks back). There is a setup for any possible fitness goal, which is freaking awesome.
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100% dude. It’s just an awesome skeleton to work with. I’ve been reading through “Green Protocol”, which is seriously poorly marketed. Despite saying it’s for folks seeking to pass selection, it’s much more like 5/3/1 Forever: giving you the tools to achieve whatever goal you have along a training phase. If you haven’t picked it up, I’d highly recommend.
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Have an initial plan set now. Going to start working in more running but being realistic. It’s freezing and I’m just getting started back up on running. Going 5x per week is not the way to sustainable progress. Going to meet in the middle.
Plan will be Tactical Barbell Zulu + Mixed Conditioning. Zulu is two exercises per day with some flexibility on what to add on those days. So the days with Zulu + WOD are not some insane workload, I’ll still be in and out in an hour. Split below
Zulu A + CrossFit Style WOD
Zulu B + CrossFit Style WOD
Zulu A + Accessory Work
Zulu B + Accessory Work
2x per week LSS running
1x full recovery day
Zulu A: Front Squat & OHP
Zulu B: Dips & Hang Cleans
This would give me 4 lifts, 2 conditioning sessions and two easy runs. Can swap things out easily and adjust as we go. But this is the plan for a minimum of 6 weeks. Chose these exercises because I’m not good at them and seeing progress in new things should be fun.
@T3hPwnisher how would you attack the dips here? As a main movement, I find the percentages (added weight + BW) on dips/chins don’t really translate like true barbell lifts. I could swap this out for a bench and do dips as an accessory.
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I could swap this out for a bench and do dips as an accessory.
If you DON’T go that route, for me, I’ve been applying some Kentucky windage on the dips. Instead of calculating a percentage, I just picked a weight that was challenging but manageable for the rep range and then used small weight increases when the time came to progress.
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That’s a good idea and was thinking something similar. Also was considering changing the rep scheme on dips and doing 8/6/5 or something, but at that point I’d likely just make it an accessory and keep the program as the program.
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You could also completely avoid the weight issue by just using the “percentage of max reps” approach. See how many dips you can do in a single set and then evaluate from there.
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Username tells me we got another Stormlight fan on here. Seems like we have some similar goals and training methods (and book taste) Will be following along.
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Just looked this up and it appears I have a new series to read.
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It’s great. Candidly I haven’t read the most recent book yet. It’s a serious commitment in terms of book length, but the writing is pretty simple so easy to read. Highly recommend!
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I’m in the middle of the Mistborn series and I have really enjoyed that so far. Very good story.
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For how much of Sanderson I’ve read, I’m a bit annoyed I never made the connection with your username
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Im at the point where I have finished all of his books and struggling to find anything else to read (listen too, im an audiobook guy) that is at the same caliber.
Not sure what is more of a commitment, following strict 5/3/1 for a year or starting a Sanderson book.
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Dude I just read this again over the weekend. Made me realize I was seriously over complicating things. Capacity is legitimately exactly what fits my goals and it would be insane to not just follow the blueprint, haha. So that’s what I’m going to go with.
Velocity is a cool protocol but doesn’t fit me yet and not sure full time trail running will ever fit. The Hybrid/OP in the back of the book did give me a very 5/3/1 Forever feel. 50/50 split of running and lifting and could run that as a base program and peel off when needed for more specific training.
Really good book overall and agreed is not marketed as well. Extremely well written and thought out.
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12/9/2025
BW 186.0
TB OP/Capacity - W1D1
45min LSS run. Super cold.
100 pushups
Back to daily logging. Simple day. Keeping heart rate very low and not even considering pace at this point. If I trust the book and what runners say…this should work. Keep it super easy for a few months.
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12/10/2025
BW 186.1
TB OP/Capacity - W1D2
Bench 175x3x5
Squat 235x3x5. Did high bar for the first time in 10 years. Going to stick with it for now.
Pull-ups x50. Done throughout squat/bench sets.
Weighted Sit-ups 5lbsx3x10
5 rounds:
KB Swing x15
Extended ROM Push-up x15
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12/11/2025
BW 186.1 - current 7-day average is 186.6
TB OP/Capacity - W1D3
LSS run 45 mins. So cold. I workout before work now that I go in every day. On days that are this cold I may postpone until after work, the 15 degree weather with the winds is pretty miserable.
Weight is coming off nicely. Down 5lbs on the average basis in the 30 days. I have noticed that I do not look as good in the winter even at the same BW. No tan, less sweating when I workout, etc. Probably just some nice adult male body dysmorphia.
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12/12/2025
BW 185.8
TB OP/Capacity - W1D4
Bench 175x3x5
High Bar Squat 235x3x5
Leg Lifts 5lb DB x 5 sets
KB Press 30x5x20
ss
Side Delt Raise 15x5x15
Quick day today, felt good. Nice shoulder pump at the end. Going to structure as main work + abs + some sort of assistance each day.
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