{"version":"1.0.0","segments":[{"speaker":"[bryan_boorstein]","startTime":29.531,"endTime":29.633,"body":"oh"},{"speaker":"[aaron_straker]","startTime":30.541,"endTime":33.425,"body":"what's up guys happy tuesday welcome back"},{"speaker":"[aaron_straker]","startTime":30.541,"endTime":33.425,"body":"to another episode of"},{"speaker":"[bryan_boorstein]","startTime":33.64,"endTime":33.66,"body":"m"},{"speaker":"[aaron_straker]","startTime":33.906,"endTime":37.712,"body":"train prosper today brian and i are"},{"speaker":"[aaron_straker]","startTime":33.906,"endTime":37.712,"body":"going to dig into a couple over flow"},{"speaker":"[aaron_straker]","startTime":37.813,"endTime":42.541,"body":"questions we had from the prior week's"},{"speaker":"[aaron_straker]","startTime":37.813,"endTime":42.541,"body":"episode a little bit of more in depth"},{"speaker":"[aaron_straker]","startTime":42.620999999999995,"endTime":47.989999999999995,"body":"discussion around some utility with shortened overload"},{"speaker":"[aaron_straker]","startTime":42.620999999999995,"endTime":47.989999999999995,"body":"movements and as always some up dates with"},{"speaker":"[aaron_straker]","startTime":48.09,"endTime":51.775999999999996,"body":"what is going on with us i"},{"speaker":"[aaron_straker]","startTime":48.09,"endTime":51.775999999999996,"body":"think brian is going to kick us off"},{"speaker":"[aaron_straker]","startTime":51.896,"endTime":53.479,"body":"as he usually does with our update"},{"speaker":"[bryan_boorstein]","startTime":53.447,"endTime":53.980000000000004,"body":"hm"},{"speaker":"[aaron_straker]","startTime":53.539,"endTime":55.212,"body":"so brian it's off my man"},{"speaker":"[bryan_boorstein]","startTime":56.971000000000004,"endTime":63.872,"body":"yeah so since the last episode we"},{"speaker":"[bryan_boorstein]","startTime":56.971000000000004,"endTime":63.872,"body":"did i hit a new low on my"},{"speaker":"[bryan_boorstein]","startTime":63.972,"endTime":71.38499999999999,"body":"diet got down to one eighty three"},{"speaker":"[bryan_boorstein]","startTime":63.972,"endTime":71.38499999999999,"body":"point two which is point four pounds above"},{"speaker":"[bryan_boorstein]","startTime":71.485,"endTime":77.50800000000001,"body":"my lowest low from the prior year"},{"speaker":"[bryan_boorstein]","startTime":71.485,"endTime":77.50800000000001,"body":"on over two pounds below the low from"},{"speaker":"[bryan_boorstein]","startTime":78.17,"endTime":82.417,"body":"two years ago so i was right"},{"speaker":"[bryan_boorstein]","startTime":78.17,"endTime":82.417,"body":"there i'm teetering on the edge of that"},{"speaker":"[bryan_boorstein]","startTime":82.55799999999999,"endTime":86.465,"body":"one eighty two range which is kind"},{"speaker":"[bryan_boorstein]","startTime":82.55799999999999,"endTime":86.465,"body":"of what i wanted to see before eating"},{"speaker":"[bryan_boorstein]","startTime":86.58500000000001,"endTime":93.717,"body":"up into the photo shoot and then"},{"speaker":"[bryan_boorstein]","startTime":86.58500000000001,"endTime":93.717,"body":"since that one eighty three point two things"},{"speaker":"[bryan_boorstein]","startTime":93.757,"endTime":98.705,"body":"kind of imploded so here's kind of"},{"speaker":"[bryan_boorstein]","startTime":93.757,"endTime":98.705,"body":"the story and the way that things went"},{"speaker":"[bryan_boorstein]","startTime":99.527,"endTime":103.174,"body":"i hit one eighty three point two"},{"speaker":"[bryan_boorstein]","startTime":99.527,"endTime":103.174,"body":"everything was cool the next day hit one"},{"speaker":"[bryan_boorstein]","startTime":103.254,"endTime":108.787,"body":"eighty four point oh just kind of"},{"speaker":"[bryan_boorstein]","startTime":103.254,"endTime":108.787,"body":"natural fluctuations that night of the one eighty"},{"speaker":"[bryan_boorstein]","startTime":108.887,"endTime":114.477,"body":"four i was heading to an event"},{"speaker":"[bryan_boorstein]","startTime":108.887,"endTime":114.477,"body":"with some friends and i knew there was"},{"speaker":"[bryan_boorstein]","startTime":114.517,"endTime":118.964,"body":"going to be like some beer some"},{"speaker":"[bryan_boorstein]","startTime":114.517,"endTime":118.964,"body":"beer pang and you know they were going"},{"speaker":"[bryan_boorstein]","startTime":118.984,"endTime":122.17,"body":"to have it catered by a mexican"},{"speaker":"[bryan_boorstein]","startTime":118.984,"endTime":122.17,"body":"place there was gonna be deserts all these"},{"speaker":"[bryan_boorstein]","startTime":122.21,"endTime":127.759,"body":"different things and so i planned on"},{"speaker":"[bryan_boorstein]","startTime":122.21,"endTime":127.759,"body":"doing what i usually do in these situations"},{"speaker":"[bryan_boorstein]","startTime":127.839,"endTime":131.144,"body":"and what has worked for me for"},{"speaker":"[bryan_boorstein]","startTime":127.839,"endTime":131.144,"body":"the twelve weeks leading up to the diet"},{"speaker":"[bryan_boorstein]","startTime":131.20499999999998,"endTime":134.51,"body":"thus far and i was just going"},{"speaker":"[bryan_boorstein]","startTime":131.20499999999998,"endTime":134.51,"body":"to eat you know eight hundred maybe a"},{"speaker":"[bryan_boorstein]","startTime":134.57,"endTime":139.89100000000002,"body":"thousand calories for the day before this"},{"speaker":"[bryan_boorstein]","startTime":134.57,"endTime":139.89100000000002,"body":"event and then that would leave me fifteen"},{"speaker":"[bryan_boorstein]","startTime":139.93099999999998,"endTime":143.424,"body":"hundred calories on the low side to"},{"speaker":"[bryan_boorstein]","startTime":139.93099999999998,"endTime":143.424,"body":"still be like within my range of kind"},{"speaker":"[bryan_boorstein]","startTime":143.464,"endTime":148.476,"body":"of what i'm going for well i"},{"speaker":"[bryan_boorstein]","startTime":143.464,"endTime":148.476,"body":"was really hungry all day i literally was"},{"speaker":"[bryan_boorstein]","startTime":148.49599999999998,"endTime":154.185,"body":"probably the hungriest that i've been ever"},{"speaker":"[bryan_boorstein]","startTime":148.49599999999998,"endTime":154.185,"body":"this entire diet so before even going to"},{"speaker":"[bryan_boorstein]","startTime":154.245,"endTime":157.931,"body":"the party i was at like twenty"},{"speaker":"[bryan_boorstein]","startTime":154.245,"endTime":157.931,"body":"two hundred calory there's something like that and"},{"speaker":"[bryan_boorstein]","startTime":157.971,"endTime":161.597,"body":"i was like two hundred grams of"},{"speaker":"[bryan_boorstein]","startTime":157.971,"endTime":161.597,"body":"protein i had basically eaten like an entire"},{"speaker":"[bryan_boorstein]","startTime":161.698,"endTime":166.966,"body":"days of food before even heading to"},{"speaker":"[bryan_boorstein]","startTime":161.698,"endTime":166.966,"body":"this event right and then we got to"},{"speaker":"[bryan_boorstein]","startTime":167.006,"endTime":170.773,"body":"the event and i i brought a"},{"speaker":"[bryan_boorstein]","startTime":167.006,"endTime":170.773,"body":"white claw was like i'll have one white"},{"speaker":"[bryan_boorstein]","startTime":170.833,"endTime":174.499,"body":"claw it's a hundred and seventy calories"},{"speaker":"[bryan_boorstein]","startTime":170.833,"endTime":174.499,"body":"and i'll just like sip on this throughout"},{"speaker":"[bryan_boorstein]","startTime":174.539,"endTime":180.168,"body":"the night well that quickly turned into"},{"speaker":"[bryan_boorstein]","startTime":174.539,"endTime":180.168,"body":"like two white claws and then someone brought"},{"speaker":"[bryan_boorstein]","startTime":180.208,"endTime":184.095,"body":"the beer punk blow out and before"},{"speaker":"[bryan_boorstein]","startTime":180.208,"endTime":184.095,"body":"i knew it i'd played six games of"},{"speaker":"[bryan_boorstein]","startTime":184.155,"endTime":188.723,"body":"beer pong eating the mexican food that"},{"speaker":"[bryan_boorstein]","startTime":184.155,"endTime":188.723,"body":"they catered with of course i kept it"},{"speaker":"[bryan_boorstein]","startTime":188.783,"endTime":194.693,"body":"to chicken rice and collie flower so"},{"speaker":"[bryan_boorstein]","startTime":188.783,"endTime":194.693,"body":"i did okay but but even without the"},{"speaker":"[bryan_boorstein]","startTime":194.753,"endTime":198.218,"body":"beer i think i probably had you"},{"speaker":"[bryan_boorstein]","startTime":194.753,"endTime":198.218,"body":"know five hundred calories of food so therefore"},{"speaker":"[bryan_boorstein]","startTime":198.259,"endTime":201.404,"body":"i'm already above my daily calories for"},{"speaker":"[bryan_boorstein]","startTime":198.259,"endTime":201.404,"body":"the day and then i had like you"},{"speaker":"[bryan_boorstein]","startTime":201.444,"endTime":207.674,"body":"know eight beers so um so that"},{"speaker":"[bryan_boorstein]","startTime":201.444,"endTime":207.674,"body":"happened on friday night and then my weight"},{"speaker":"[bryan_boorstein]","startTime":207.915,"endTime":212.182,"body":"actually did okay like i kind of"},{"speaker":"[bryan_boorstein]","startTime":207.915,"endTime":212.182,"body":"pulled it back together and as of yesterday"},{"speaker":"[bryan_boorstein]","startTime":212.522,"endTime":216.329,"body":"it had gone back down to one"},{"speaker":"[bryan_boorstein]","startTime":212.522,"endTime":216.329,"body":"eighty four point eight so still kind of"},{"speaker":"[bryan_boorstein]","startTime":216.429,"endTime":219.894,"body":"above here wanted to be but it's"},{"speaker":"[bryan_boorstein]","startTime":216.429,"endTime":219.894,"body":"at least like hanging out in like a"},{"speaker":"[bryan_boorstein]","startTime":220.014,"endTime":223.238,"body":"one pound range i figure you know"},{"speaker":"[bryan_boorstein]","startTime":220.014,"endTime":223.238,"body":"you dropped some of that glikagin no big"},{"speaker":"[bryan_boorstein]","startTime":223.318,"endTime":232.453,"body":"deal right then it's kim's birthday yesterday"},{"speaker":"[bryan_boorstein]","startTime":223.318,"endTime":232.453,"body":"it's monday six twenty kim is is celebrating"},{"speaker":"[bryan_boorstein]","startTime":232.833,"endTime":237.02,"body":"and i as the supportive husband must"},{"speaker":"[bryan_boorstein]","startTime":232.833,"endTime":237.02,"body":"celebrate as well of course and i want"},{"speaker":"[bryan_boorstein]","startTime":237.06,"endTime":240.206,"body":"to it's not it's not like i"},{"speaker":"[bryan_boorstein]","startTime":237.06,"endTime":240.206,"body":"feel this pressure but but same idea i"},{"speaker":"[bryan_boorstein]","startTime":240.286,"endTime":243.531,"body":"basically went into the day being like"},{"speaker":"[bryan_boorstein]","startTime":240.286,"endTime":243.531,"body":"okay i'm goin to eat eight hundred or"},{"speaker":"[bryan_boorstein]","startTime":243.551,"endTime":246.656,"body":"a thousand calories and then i'll have"},{"speaker":"[bryan_boorstein]","startTime":243.551,"endTime":246.656,"body":"fifteen hundred calories to eat at dinner with"},{"speaker":"[bryan_boorstein]","startTime":246.696,"endTime":251.525,"body":"her at night and that was my"},{"speaker":"[bryan_boorstein]","startTime":246.696,"endTime":251.525,"body":"plan and the literal same thing happened i"},{"speaker":"[bryan_boorstein]","startTime":251.605,"endTime":254.99,"body":"got i got through the day and"},{"speaker":"[bryan_boorstein]","startTime":251.605,"endTime":254.99,"body":"like i just kept eating i was so"},{"speaker":"[bryan_boorstein]","startTime":255.151,"endTime":258.576,"body":"hungry that i was at twenty one"},{"speaker":"[bryan_boorstein]","startTime":255.151,"endTime":258.576,"body":"hundred calories before we even went out to"},{"speaker":"[bryan_boorstein]","startTime":258.676,"endTime":262.663,"body":"dinner last night and then i had"},{"speaker":"[bryan_boorstein]","startTime":258.676,"endTime":262.663,"body":"like steak and a couple o fries and"},{"speaker":"[bryan_boorstein]","startTime":262.723,"endTime":266.71000000000004,"body":"some spinach and a bite of her"},{"speaker":"[bryan_boorstein]","startTime":262.723,"endTime":266.71000000000004,"body":"dessert and a beer and now who knows"},{"speaker":"[bryan_boorstein]","startTime":266.78999999999996,"endTime":270.91700000000003,"body":"maybe i'm at like thirty five hundred"},{"speaker":"[bryan_boorstein]","startTime":266.78999999999996,"endTime":270.91700000000003,"body":"calories or something like that so in the"},{"speaker":"[bryan_boorstein]","startTime":270.977,"endTime":274.683,"body":"last like four days i've had two"},{"speaker":"[bryan_boorstein]","startTime":270.977,"endTime":274.683,"body":"as that just like blew the plan out"},{"speaker":"[bryan_boorstein]","startTime":274.723,"endTime":282.777,"body":"of the water um emotionally i just"},{"speaker":"[bryan_boorstein]","startTime":274.723,"endTime":282.777,"body":"i just am lacking commitment i don't want"},{"speaker":"[bryan_boorstein]","startTime":282.837,"endTime":287.204,"body":"to do it any more it's like"},{"speaker":"[bryan_boorstein]","startTime":282.837,"endTime":287.204,"body":"a switch was flipped when i hit that"},{"speaker":"[bryan_boorstein]","startTime":287.284,"endTime":291.812,"body":"one eighty three point two and like"},{"speaker":"[bryan_boorstein]","startTime":287.284,"endTime":291.812,"body":"all of the hunger that i was able"},{"speaker":"[bryan_boorstein]","startTime":291.872,"endTime":296.259,"body":"to keep down and all of the"},{"speaker":"[bryan_boorstein]","startTime":291.872,"endTime":296.259,"body":"emotional restraint that i was able to utilize"},{"speaker":"[bryan_boorstein]","startTime":296.319,"endTime":302.115,"body":"through last twelve weeks it just i"},{"speaker":"[bryan_boorstein]","startTime":296.319,"endTime":302.115,"body":"just failed like i just didn't want to"},{"speaker":"[bryan_boorstein]","startTime":302.155,"endTime":306.503,"body":"do it any more it's the juice"},{"speaker":"[bryan_boorstein]","startTime":302.155,"endTime":306.503,"body":"isn't worth the squeeze type saying like um"},{"speaker":"[bryan_boorstein]","startTime":306.583,"endTime":311.711,"body":"if it wasn't for the fact that"},{"speaker":"[bryan_boorstein]","startTime":306.583,"endTime":311.711,"body":"i have this photo shoot on tuesday next"},{"speaker":"[bryan_boorstein]","startTime":311.771,"endTime":316.7,"body":"week like a week from today i"},{"speaker":"[bryan_boorstein]","startTime":311.771,"endTime":316.7,"body":"probably would have already just been like you"},{"speaker":"[bryan_boorstein]","startTime":316.76,"endTime":321.608,"body":"know it's over it's done by la"},{"speaker":"[bryan_boorstein]","startTime":316.76,"endTime":321.608,"body":"blah but i feel this sense of commitment"},{"speaker":"[bryan_boorstein]","startTime":321.668,"endTime":325.214,"body":"to the photo shoot the sense of"},{"speaker":"[bryan_boorstein]","startTime":321.668,"endTime":325.214,"body":"commitment to the people that have been following"},{"speaker":"[bryan_boorstein]","startTime":325.274,"endTime":331.544,"body":"my journey on instagram and all of"},{"speaker":"[bryan_boorstein]","startTime":325.274,"endTime":331.544,"body":"this stuff so i'm not like literally being"},{"speaker":"[bryan_boorstein]","startTime":331.604,"endTime":334.609,"body":"like funk it like i'm just going"},{"speaker":"[bryan_boorstein]","startTime":331.604,"endTime":334.609,"body":"to start eating cakes for the next seven"},{"speaker":"[bryan_boorstein]","startTime":334.81,"endTime":340.179,"body":"is um but i do one hundred"},{"speaker":"[bryan_boorstein]","startTime":334.81,"endTime":340.179,"body":"percent feel like i am not going to"},{"speaker":"[bryan_boorstein]","startTime":340.219,"endTime":343.324,"body":"hit my one eighty two goal i"},{"speaker":"[bryan_boorstein]","startTime":340.219,"endTime":343.324,"body":"mean i hit that one eight three point"},{"speaker":"[bryan_boorstein]","startTime":343.404,"endTime":346.269,"body":"two so it was like right there"},{"speaker":"[bryan_boorstein]","startTime":343.404,"endTime":346.269,"body":"on the edge but but at this point"},{"speaker":"[bryan_boorstein]","startTime":346.329,"endTime":349.855,"body":"i've con accepted that i've had these"},{"speaker":"[bryan_boorstein]","startTime":346.329,"endTime":349.855,"body":"two big funk ups in the last four"},{"speaker":"[bryan_boorstein]","startTime":349.915,"endTime":354.963,"body":"days i'm not going to hit one"},{"speaker":"[bryan_boorstein]","startTime":349.915,"endTime":354.963,"body":"eighty two i still more than likely will"},{"speaker":"[bryan_boorstein]","startTime":355.104,"endTime":358.189,"body":"do the photo shoot at the exact"},{"speaker":"[bryan_boorstein]","startTime":355.104,"endTime":358.189,"body":"same weight that i've done it the prior"},{"speaker":"[bryan_boorstein]","startTime":358.269,"endTime":361.094,"body":"years because i still have a number"},{"speaker":"[bryan_boorstein]","startTime":358.269,"endTime":361.094,"body":"of pounds to play with in there and"},{"speaker":"[bryan_boorstein]","startTime":361.134,"endTime":365.681,"body":"i can still eat up i probably"},{"speaker":"[bryan_boorstein]","startTime":361.134,"endTime":365.681,"body":"don't deserve now five days of eating up"},{"speaker":"[bryan_boorstein]","startTime":365.741,"endTime":370.309,"body":"i'm probably gonna give myself two or"},{"speaker":"[bryan_boorstein]","startTime":365.741,"endTime":370.309,"body":"three days of eating up into it maybe"},{"speaker":"[bryan_boorstein]","startTime":370.349,"endTime":377.677,"body":"do it a a bit more mildly"},{"speaker":"[bryan_boorstein]","startTime":370.349,"endTime":377.677,"body":"but anyways that's my that's my situation at"},{"speaker":"[bryan_boorstein]","startTime":377.717,"endTime":382.786,"body":"the moment and i'm like partially disappointed"},{"speaker":"[bryan_boorstein]","startTime":377.717,"endTime":382.786,"body":"and also like partially relieved to be on"},{"speaker":"[bryan_boorstein]","startTime":382.846,"endTime":386.852,"body":"here talking to you guys and just"},{"speaker":"[bryan_boorstein]","startTime":382.846,"endTime":386.852,"body":"kind of coming to terms with everything that's"},{"speaker":"[bryan_boorstein]","startTime":386.892,"endTime":391.038,"body":"been going through my brain so m"},{"speaker":"[bryan_boorstein]","startTime":386.892,"endTime":391.038,"body":"that's the state of things nutritionally at the"},{"speaker":"[bryan_boorstein]","startTime":391.078,"endTime":391.319,"body":"moment"},{"speaker":"[aaron_straker]","startTime":392.481,"endTime":395.827,"body":"do you mind if i if i"},{"speaker":"[aaron_straker]","startTime":392.481,"endTime":395.827,"body":"pin you and and dig into a little"},{"speaker":"[aaron_straker]","startTime":395.867,"endTime":397.049,"body":"bit of this i think it's"},{"speaker":"[bryan_boorstein]","startTime":397.06,"endTime":397.101,"body":"ah"},{"speaker":"[aaron_straker]","startTime":397.089,"endTime":397.109,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":397.141,"endTime":397.463,"body":"of course"},{"speaker":"[aaron_straker]","startTime":397.269,"endTime":397.59,"body":"very"},{"speaker":"[bryan_boorstein]","startTime":397.504,"endTime":397.665,"body":"man"},{"speaker":"[aaron_straker]","startTime":399.092,"endTime":403.44,"body":"it's a very cool sorry i shouldn't"},{"speaker":"[aaron_straker]","startTime":399.092,"endTime":403.44,"body":"say it's cool that's that's kind of a"},{"speaker":"[aaron_straker]","startTime":403.5,"endTime":408.488,"body":"dick headed of me it's a very"},{"speaker":"[aaron_straker]","startTime":403.5,"endTime":408.488,"body":"unique and interesting conversation to have between like"},{"speaker":"[aaron_straker]","startTime":408.528,"endTime":411.633,"body":"two people who who are versed here"},{"speaker":"[aaron_straker]","startTime":408.528,"endTime":411.633,"body":"so i think it's a great kind of"},{"speaker":"[aaron_straker]","startTime":412.074,"endTime":414.578,"body":"use case for the for the listeners"},{"speaker":"[aaron_straker]","startTime":412.074,"endTime":414.578,"body":"so i"},{"speaker":"[bryan_boorstein]","startTime":414.663,"endTime":415.21,"body":"hm"},{"speaker":"[aaron_straker]","startTime":414.899,"endTime":418.911,"body":"have a couple thoughts in rust questions"},{"speaker":"[aaron_straker]","startTime":414.899,"endTime":418.911,"body":"that i wanted to lead into it please"},{"speaker":"[aaron_straker]","startTime":418.971,"endTime":423.398,"body":"correct me if i'm wrong with this"},{"speaker":"[aaron_straker]","startTime":418.971,"endTime":423.398,"body":"third kind of go around with this diet"},{"speaker":"[aaron_straker]","startTime":423.479,"endTime":428.868,"body":"compared to the previous to you were"},{"speaker":"[aaron_straker]","startTime":423.479,"endTime":428.868,"body":"starting at a much closer striking distance this"},{"speaker":"[aaron_straker]","startTime":429.208,"endTime":429.388,"body":"year"},{"speaker":"[bryan_boorstein]","startTime":429.31,"endTime":429.47,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":429.669,"endTime":431.922,"body":"versus the past two so am i"},{"speaker":"[aaron_straker]","startTime":429.669,"endTime":431.922,"body":"correct in that"},{"speaker":"[bryan_boorstein]","startTime":432.273,"endTime":438.011,"body":"yeah about five pounds closer striking distance"},{"speaker":"[bryan_boorstein]","startTime":432.273,"endTime":438.011,"body":"and the diet was shorter as well oh"},{"speaker":"[aaron_straker]","startTime":438.171,"endTime":443.1,"body":"in terms of shorter was it more"},{"speaker":"[aaron_straker]","startTime":438.171,"endTime":443.1,"body":"aggressive or was it just shorter because you"},{"speaker":"[aaron_straker]","startTime":443.16,"endTime":446.786,"body":"were starting closer to the end goal"},{"speaker":"[aaron_straker]","startTime":443.16,"endTime":446.786,"body":"like if correct me if i'm wrong in"},{"speaker":"[aaron_straker]","startTime":446.986,"endTime":451.696,"body":"in the past two years wasn't the"},{"speaker":"[aaron_straker]","startTime":446.986,"endTime":451.696,"body":"diet wasn't the photo shoot i august time"},{"speaker":"[aaron_straker]","startTime":451.796,"endTime":452.118,"body":"frame"},{"speaker":"[bryan_boorstein]","startTime":452.841,"endTime":453.823,"body":"september yeah so"},{"speaker":"[aaron_straker]","startTime":453.981,"endTime":454.404,"body":"september"},{"speaker":"[bryan_boorstein]","startTime":453.983,"endTime":455.626,"body":"prior years i dieted"},{"speaker":"[aaron_straker]","startTime":455.371,"endTime":455.971,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":455.786,"endTime":461.344,"body":"from like april the end of april"},{"speaker":"[bryan_boorstein]","startTime":455.786,"endTime":461.344,"body":"and it took all the way through september"},{"speaker":"[bryan_boorstein]","startTime":461.424,"endTime":465.048,"body":"so it was a much much more"},{"speaker":"[bryan_boorstein]","startTime":461.424,"endTime":465.048,"body":"gradual pace like i guess i had to"},{"speaker":"[bryan_boorstein]","startTime":465.128,"endTime":474.923,"body":"lose seventeen pounds instead of fourteen or"},{"speaker":"[bryan_boorstein]","startTime":465.128,"endTime":474.923,"body":"thirteen so it was slightly more but but"},{"speaker":"[bryan_boorstein]","startTime":474.983,"endTime":478.349,"body":"it wasn't just a month longer it"},{"speaker":"[bryan_boorstein]","startTime":474.983,"endTime":478.349,"body":"was like two months longer so in the"},{"speaker":"[bryan_boorstein]","startTime":478.409,"endTime":482.627,"body":"past years i had this two weeks"},{"speaker":"[bryan_boorstein]","startTime":478.409,"endTime":482.627,"body":"diet break re feed period in the middle"},{"speaker":"[bryan_boorstein]","startTime":483.56,"endTime":487.206,"body":"and this year i didn't have that"},{"speaker":"[bryan_boorstein]","startTime":483.56,"endTime":487.206,"body":"at all i was just going straight all"},{"speaker":"[bryan_boorstein]","startTime":487.246,"endTime":490.712,"body":"the way through and i think i"},{"speaker":"[bryan_boorstein]","startTime":487.246,"endTime":490.712,"body":"mentioned on the prior episodes that i actually"},{"speaker":"[bryan_boorstein]","startTime":490.752,"endTime":494.658,"body":"hadn't even done any re feeds this"},{"speaker":"[bryan_boorstein]","startTime":490.752,"endTime":494.658,"body":"whole diet either i had stayed within three"},{"speaker":"[bryan_boorstein]","startTime":494.718,"endTime":499.747,"body":"hundred calories my calory target on either"},{"speaker":"[bryan_boorstein]","startTime":494.718,"endTime":499.747,"body":"side every single day for twelve straight weeks"},{"speaker":"[bryan_boorstein]","startTime":500.247,"endTime":504.715,"body":"not a single re feed day or"},{"speaker":"[bryan_boorstein]","startTime":500.247,"endTime":504.715,"body":"like you know oop c day or anything"},{"speaker":"[bryan_boorstein]","startTime":504.775,"endTime":509.982,"body":"like that so i think there was"},{"speaker":"[bryan_boorstein]","startTime":504.775,"endTime":509.982,"body":"and lay like some emotional pieces to that"},{"speaker":"[bryan_boorstein]","startTime":510.042,"endTime":513.284,"body":"you know not having a two week"},{"speaker":"[bryan_boorstein]","startTime":510.042,"endTime":513.284,"body":"period in there where where you can reset"},{"speaker":"[bryan_boorstein]","startTime":513.525,"endTime":517.448,"body":"it's almost like breaking the diet into"},{"speaker":"[bryan_boorstein]","startTime":513.525,"endTime":517.448,"body":"like two nine week periods instead of one"},{"speaker":"[bryan_boorstein]","startTime":517.548,"endTime":518.889,"body":"eighteen week period type thing"},{"speaker":"[aaron_straker]","startTime":519.831,"endTime":521.935,"body":"yeah and that's along"},{"speaker":"[bryan_boorstein]","startTime":521.913,"endTime":521.9739999999999,"body":"ah"},{"speaker":"[aaron_straker]","startTime":521.975,"endTime":525.681,"body":"the lines of what i will see"},{"speaker":"[aaron_straker]","startTime":521.975,"endTime":525.681,"body":"with client hell as well it's not so"},{"speaker":"[aaron_straker]","startTime":525.761,"endTime":530.1279999999999,"body":"much that the like diet break or"},{"speaker":"[aaron_straker]","startTime":525.761,"endTime":530.1279999999999,"body":"the reef will re feeds can really have"},{"speaker":"[aaron_straker]","startTime":530.168,"endTime":535.597,"body":"like physiology gal benefit especially in an"},{"speaker":"[aaron_straker]","startTime":530.168,"endTime":535.597,"body":"acute setting but it's really just like a"},{"speaker":"[aaron_straker]","startTime":535.7180000000001,"endTime":540.986,"body":"psychological break from like being so on"},{"speaker":"[aaron_straker]","startTime":535.7180000000001,"endTime":540.986,"body":"top of it and then really you get"},{"speaker":"[aaron_straker]","startTime":541.247,"endTime":545.714,"body":"the or you get the psychological get"},{"speaker":"[aaron_straker]","startTime":541.247,"endTime":545.714,"body":"physiological benefits of it to just like your"},{"speaker":"[aaron_straker]","startTime":545.794,"endTime":551.764,"body":"replenishing muscle glycogand you're eating a higher"},{"speaker":"[aaron_straker]","startTime":545.794,"endTime":551.764,"body":"volume of food you get better lepped in"},{"speaker":"[aaron_straker]","startTime":551.865,"endTime":556.372,"body":"signaling like different it does have physiological"},{"speaker":"[aaron_straker]","startTime":551.865,"endTime":556.372,"body":"benefits as well so i just wanted to"},{"speaker":"[aaron_straker]","startTime":556.412,"endTime":560.439,"body":"kind of dig in a little bit"},{"speaker":"[aaron_straker]","startTime":556.412,"endTime":560.439,"body":"and see because if i remembered correctly and"},{"speaker":"[aaron_straker]","startTime":560.479,"endTime":563.604,"body":"it sounds like i did a decent"},{"speaker":"[aaron_straker]","startTime":560.479,"endTime":563.604,"body":"job there the timing was you did take"},{"speaker":"[aaron_straker]","startTime":563.644,"endTime":567.15,"body":"a different approach as opposed to the"},{"speaker":"[aaron_straker]","startTime":563.644,"endTime":567.15,"body":"law the prior two years because you were"},{"speaker":"[aaron_straker]","startTime":567.551,"endTime":569.182,"body":"just didn't have as much to lose"},{"speaker":"[bryan_boorstein]","startTime":570.54,"endTime":570.701,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":570.784,"endTime":570.846,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":570.841,"endTime":574.086,"body":"and have as much to lose and"},{"speaker":"[bryan_boorstein]","startTime":570.841,"endTime":574.086,"body":"then i really want to make this a"},{"speaker":"[bryan_boorstein]","startTime":575.148,"endTime":580.417,"body":"habit going forward to diet more in"},{"speaker":"[bryan_boorstein]","startTime":575.148,"endTime":580.417,"body":"the spring than the summer because the last"},{"speaker":"[bryan_boorstein]","startTime":580.497,"endTime":583.602,"body":"two years dieting in the summer was"},{"speaker":"[bryan_boorstein]","startTime":580.497,"endTime":583.602,"body":"like it was fine the first year because"},{"speaker":"[bryan_boorstein]","startTime":583.622,"endTime":586.266,"body":"it was covid and like it as"},{"speaker":"[bryan_boorstein]","startTime":583.622,"endTime":586.266,"body":"the first year of covid and nobody was"},{"speaker":"[bryan_boorstein]","startTime":586.327,"endTime":590.133,"body":"out doing anything last year was really"},{"speaker":"[bryan_boorstein]","startTime":586.327,"endTime":590.133,"body":"tough because people were kind of like starting"},{"speaker":"[bryan_boorstein]","startTime":590.193,"endTime":593.639,"body":"to break free and go do things"},{"speaker":"[bryan_boorstein]","startTime":590.193,"endTime":593.639,"body":"and have social events and then this year"},{"speaker":"[bryan_boorstein]","startTime":593.679,"endTime":599.042,"body":"is even or so and so spring"},{"speaker":"[bryan_boorstein]","startTime":593.679,"endTime":599.042,"body":"time is a much better time to do"},{"speaker":"[bryan_boorstein]","startTime":599.102,"endTime":603.63,"body":"it because you're still kind of in"},{"speaker":"[bryan_boorstein]","startTime":599.102,"endTime":603.63,"body":"the miles of winter it's not super nice"},{"speaker":"[bryan_boorstein]","startTime":603.71,"endTime":606.675,"body":"out people aren't doing all sorts of"},{"speaker":"[bryan_boorstein]","startTime":603.71,"endTime":606.675,"body":"tons of stuff and then as soon as"},{"speaker":"[bryan_boorstein]","startTime":606.775,"endTime":612.905,"body":"june hits it's like school that the"},{"speaker":"[bryan_boorstein]","startTime":606.775,"endTime":612.905,"body":"world opens up everybody's doing stuff so i"},{"speaker":"[bryan_boorstein]","startTime":613.006,"endTime":616.772,"body":"definitely do want to continue with the"},{"speaker":"[bryan_boorstein]","startTime":613.006,"endTime":616.772,"body":"idea of doing the diet in the spring"},{"speaker":"[bryan_boorstein]","startTime":616.852,"endTime":621.56,"body":"instead of in the summer but maybe"},{"speaker":"[bryan_boorstein]","startTime":616.852,"endTime":621.56,"body":"even things shift like a month earlier now"},{"speaker":"[bryan_boorstein]","startTime":621.66,"endTime":625.645,"body":"so instead of going late march to"},{"speaker":"[bryan_boorstein]","startTime":621.66,"endTime":625.645,"body":"late june maybe now it becomes like late"},{"speaker":"[bryan_boorstein]","startTime":625.725,"endTime":632.782,"body":"february to late may or something like"},{"speaker":"[bryan_boorstein]","startTime":625.725,"endTime":632.782,"body":"that and then you know the whole diet"},{"speaker":"[bryan_boorstein]","startTime":632.882,"endTime":636.845,"body":"i've been saying how great it is"},{"speaker":"[bryan_boorstein]","startTime":632.882,"endTime":636.845,"body":"that i've just taken this linear approach and"},{"speaker":"[bryan_boorstein]","startTime":637.065,"endTime":643.665,"body":"not done these re feeds or diet"},{"speaker":"[bryan_boorstein]","startTime":637.065,"endTime":643.665,"body":"breaks or whatever because i really i really"},{"speaker":"[bryan_boorstein]","startTime":643.785,"endTime":650.798,"body":"like not having to compromise my calories"},{"speaker":"[bryan_boorstein]","startTime":643.785,"endTime":650.798,"body":"on subsequent days so one of the inherent"},{"speaker":"[bryan_boorstein]","startTime":651.98,"endTime":656.744,"body":"pieces of doing a re feed day"},{"speaker":"[bryan_boorstein]","startTime":651.98,"endTime":656.744,"body":"or two is that you have to drop"},{"speaker":"[bryan_boorstein]","startTime":656.824,"endTime":660.63,"body":"your calories on the other days to"},{"speaker":"[bryan_boorstein]","startTime":656.824,"endTime":660.63,"body":"account for the re feed and and to"},{"speaker":"[bryan_boorstein]","startTime":660.711,"endTime":663.535,"body":"me that that that almost makes it"},{"speaker":"[bryan_boorstein]","startTime":660.711,"endTime":663.535,"body":"harder like it's like oh you get this"},{"speaker":"[bryan_boorstein]","startTime":663.595,"endTime":667.302,"body":"great day where like things feel semi"},{"speaker":"[bryan_boorstein]","startTime":663.595,"endTime":667.302,"body":"normal now as a result you have to"},{"speaker":"[bryan_boorstein]","startTime":667.342,"endTime":670.627,"body":"have like eighteen hundred calories the next"},{"speaker":"[bryan_boorstein]","startTime":667.342,"endTime":670.627,"body":"day or twenty two hundred calories or whatever"},{"speaker":"[bryan_boorstein]","startTime":670.687,"endTime":674.454,"body":"it is and for me it's just"},{"speaker":"[bryan_boorstein]","startTime":670.687,"endTime":674.454,"body":"much easier to be like hey twenty five"},{"speaker":"[bryan_boorstein]","startTime":674.514,"endTime":677.839,"body":"to twenty seven hundred this is my"},{"speaker":"[bryan_boorstein]","startTime":674.514,"endTime":677.839,"body":"range i just stay in here and i"},{"speaker":"[bryan_boorstein]","startTime":677.899,"endTime":681.744,"body":"just and i hit it like a"},{"speaker":"[bryan_boorstein]","startTime":677.899,"endTime":681.744,"body":"robot each day um so that was good"},{"speaker":"[bryan_boorstein]","startTime":681.824,"endTime":688.16,"body":"for me i just need to find"},{"speaker":"[bryan_boorstein]","startTime":681.824,"endTime":688.16,"body":"a way that maybe it's like if i"},{"speaker":"[bryan_boorstein]","startTime":688.221,"endTime":692.388,"body":"can foresee what what happened here where"},{"speaker":"[bryan_boorstein]","startTime":688.221,"endTime":692.388,"body":"like maybe i just got a little too"},{"speaker":"[bryan_boorstein]","startTime":692.468,"endTime":696.855,"body":"aggressive to get down to one eighty"},{"speaker":"[bryan_boorstein]","startTime":692.468,"endTime":696.855,"body":"three point two because i had been stuck"},{"speaker":"[bryan_boorstein]","startTime":696.935,"endTime":700.541,"body":"for a week and then i really"},{"speaker":"[bryan_boorstein]","startTime":696.935,"endTime":700.541,"body":"got aggressive and maybe it was just too"},{"speaker":"[bryan_boorstein]","startTime":700.601,"endTime":704.228,"body":"much of a dump and then to"},{"speaker":"[bryan_boorstein]","startTime":700.601,"endTime":704.228,"body":"to all the points that you made to"},{"speaker":"[bryan_boorstein]","startTime":704.389,"endTime":707.715,"body":"like you know the shorter diet the"},{"speaker":"[bryan_boorstein]","startTime":704.389,"endTime":707.715,"body":"more focused diet then not having the diet"},{"speaker":"[bryan_boorstein]","startTime":707.795,"endTime":709.538,"body":"breaks like all of these pieces playing"},{"speaker":"[bryan_boorstein]","startTime":707.795,"endTime":709.538,"body":"in"},{"speaker":"[aaron_straker]","startTime":711.431,"endTime":714.697,"body":"yeah i just wanted to kind of"},{"speaker":"[aaron_straker]","startTime":711.431,"endTime":714.697,"body":"touch on that quickly because there is like"},{"speaker":"[aaron_straker]","startTime":715.217,"endTime":721.328,"body":"we all have those different types of"},{"speaker":"[aaron_straker]","startTime":715.217,"endTime":721.328,"body":"like personality characteristics that make certain approaches right"},{"speaker":"[aaron_straker]","startTime":721.548,"endTime":726.917,"body":"more cycle logically appropriate or less appropriate"},{"speaker":"[aaron_straker]","startTime":721.548,"endTime":726.917,"body":"and i just wanted to kind of touch"},{"speaker":"[aaron_straker]","startTime":726.977,"endTime":731.164,"body":"on that because i feel like too"},{"speaker":"[aaron_straker]","startTime":726.977,"endTime":731.164,"body":"often people simplify"},{"speaker":"[bryan_boorstein]","startTime":730.723,"endTime":730.846,"body":"oh"},{"speaker":"[aaron_straker]","startTime":731.465,"endTime":735.451,"body":"fat laws and stuff i mean and"},{"speaker":"[aaron_straker]","startTime":731.465,"endTime":735.451,"body":"don't get me wrong it is simple but"},{"speaker":"[aaron_straker]","startTime":735.491,"endTime":739.618,"body":"that doesn't mean it's easy right the"},{"speaker":"[aaron_straker]","startTime":735.491,"endTime":739.618,"body":"x and os are easy where the psychology"},{"speaker":"[aaron_straker]","startTime":739.738,"endTime":745.688,"body":"comes in especially with desires in different"},{"speaker":"[aaron_straker]","startTime":739.738,"endTime":745.688,"body":"food focuses and being able to participate in"},{"speaker":"[aaron_straker]","startTime":745.808,"endTime":747.552,"body":"social things like those are the different"},{"speaker":"[bryan_boorstein]","startTime":747.621,"endTime":747.743,"body":"eh"},{"speaker":"[aaron_straker]","startTime":748.113,"endTime":755.842,"body":"like socio so social aspects that really"},{"speaker":"[aaron_straker]","startTime":748.113,"endTime":755.842,"body":"come into play that people don't talk about"},{"speaker":"[aaron_straker]","startTime":755.942,"endTime":756.603,"body":"as much and that's"},{"speaker":"[bryan_boorstein]","startTime":756.453,"endTime":757.0,"body":"hm"},{"speaker":"[aaron_straker]","startTime":756.683,"endTime":761.471,"body":"going to be something that will really"},{"speaker":"[aaron_straker]","startTime":756.683,"endTime":761.471,"body":"vary you know individual to individual so for"},{"speaker":"[aaron_straker]","startTime":761.652,"endTime":764.897,"body":"you know the other coaches out there"},{"speaker":"[aaron_straker]","startTime":761.652,"endTime":764.897,"body":"listening this is a really important thing to"},{"speaker":"[aaron_straker]","startTime":764.977,"endTime":769.171,"body":"just understand as you have different types"},{"speaker":"[aaron_straker]","startTime":764.977,"endTime":769.171,"body":"clients for sure yeah"},{"speaker":"[bryan_boorstein]","startTime":768.84,"endTime":774.072,"body":"yeah cool well i appreciate that conversation"},{"speaker":"[bryan_boorstein]","startTime":768.84,"endTime":774.072,"body":"before i jump into some other stuff going"},{"speaker":"[bryan_boorstein]","startTime":774.092,"endTime":777.693,"body":"on with me any updates you want"},{"speaker":"[bryan_boorstein]","startTime":774.092,"endTime":777.693,"body":"to discuss real quick my"},{"speaker":"[aaron_straker]","startTime":777.611,"endTime":780.376,"body":"yeah i guess the first one i"},{"speaker":"[aaron_straker]","startTime":777.611,"endTime":780.376,"body":"have is i had a really really cool"},{"speaker":"[aaron_straker]","startTime":780.436,"endTime":787.487,"body":"conversation with the every calory counts podcast"},{"speaker":"[aaron_straker]","startTime":780.436,"endTime":787.487,"body":"last week so we didn't talk as much"},{"speaker":"[aaron_straker]","startTime":787.628,"endTime":789.771,"body":"like x is and os of nutri"},{"speaker":"[aaron_straker]","startTime":787.628,"endTime":789.771,"body":"and it was"},{"speaker":"[bryan_boorstein]","startTime":789.78,"endTime":789.88,"body":"ah"},{"speaker":"[aaron_straker]","startTime":789.871,"endTime":793.818,"body":"a lot more of just like the"},{"speaker":"[aaron_straker]","startTime":789.871,"endTime":793.818,"body":"travel life style how i set things up"},{"speaker":"[aaron_straker]","startTime":793.898,"endTime":796.482,"body":"in a little bit more of the"},{"speaker":"[aaron_straker]","startTime":793.898,"endTime":796.482,"body":"background there and it was just a really"},{"speaker":"[aaron_straker]","startTime":796.543,"endTime":798.506,"body":"cool fun conversation to talk about"},{"speaker":"[bryan_boorstein]","startTime":798.37,"endTime":798.55,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":799.127,"endTime":802.713,"body":"some things that are you know obviously"},{"speaker":"[aaron_straker]","startTime":799.127,"endTime":802.713,"body":"these men if parts of my life but"},{"speaker":"[aaron_straker]","startTime":803.114,"endTime":809.187,"body":"i don't talk about as much because"},{"speaker":"[aaron_straker]","startTime":803.114,"endTime":809.187,"body":"we're generally doing exesandos business you know training"},{"speaker":"[aaron_straker]","startTime":809.287,"endTime":812.551,"body":"in nutrition type stuff yeah"},{"speaker":"[bryan_boorstein]","startTime":811.94,"endTime":814.968,"body":"that's cool i love those guys i"},{"speaker":"[bryan_boorstein]","startTime":811.94,"endTime":814.968,"body":"always enjoy listening to them"},{"speaker":"[aaron_straker]","startTime":815.582,"endTime":815.725,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":819.791,"endTime":821.674,"body":"i can cover a couple more of"},{"speaker":"[aaron_straker]","startTime":819.791,"endTime":821.674,"body":"my updates yeah sure"},{"speaker":"[bryan_boorstein]","startTime":822.07,"endTime":822.191,"body":"sure"},{"speaker":"[aaron_straker]","startTime":822.115,"endTime":822.215,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":822.312,"endTime":822.594,"body":"go for it"},{"speaker":"[aaron_straker]","startTime":823.177,"endTime":827.364,"body":"i wrapped up my neurophase with alex"},{"speaker":"[aaron_straker]","startTime":823.177,"endTime":827.364,"body":"so we ran that for four weeks and"},{"speaker":"[aaron_straker]","startTime":827.464,"endTime":834.434,"body":"now today was my first day of"},{"speaker":"[aaron_straker]","startTime":827.464,"endTime":834.434,"body":"the metabolic and i don't want t say"},{"speaker":"[aaron_straker]","startTime":834.474,"endTime":836.757,"body":"it sucked because that's like kind of"},{"speaker":"[aaron_straker]","startTime":834.474,"endTime":836.757,"body":"negative but like funk"},{"speaker":"[bryan_boorstein]","startTime":836.62,"endTime":836.968,"body":"my"},{"speaker":"[aaron_straker]","startTime":836.857,"endTime":837.758,"body":"i was on fire"},{"speaker":"[bryan_boorstein]","startTime":839.101,"endTime":840.467,"body":"can you can you give us"},{"speaker":"[aaron_straker]","startTime":840.571,"endTime":840.832,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":840.888,"endTime":842.174,"body":"a brief rundown of"},{"speaker":"[aaron_straker]","startTime":842.5,"endTime":842.701,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":842.555,"endTime":843.057,"body":"of what you did"},{"speaker":"[aaron_straker]","startTime":844.264,"endTime":850.849,"body":"yeah so today um today was 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what"},{"speaker":"[aaron_straker]","startTime":862.544,"endTime":868.167,"body":"woulda been a fifteen r m and i"},{"speaker":"[aaron_straker]","startTime":868.247,"endTime":872.093,"body":"ran like i grabbed on those appsit"},{"speaker":"[aaron_straker]","startTime":868.247,"endTime":872.093,"body":"helps calculate things for you and i couldn't"},{"speaker":"[aaron_straker]","startTime":872.133,"endTime":873.315,"body":"maintain it not for"},{"speaker":"[bryan_boorstein]","startTime":873.36,"endTime":873.504,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":873.596,"endTime":879.503,"body":"a fucking chance in hell that one"},{"speaker":"[aaron_straker]","startTime":873.596,"endTime":879.503,"body":"fell off on pretty hard i shouldn't say"},{"speaker":"[aaron_straker]","startTime":879.563,"endTime":884.989,"body":"pretty hard i think two stacks two"},{"speaker":"[aaron_straker]","startTime":879.563,"endTime":884.989,"body":"weight stacks um to start and then 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with"},{"speaker":"[aaron_straker]","startTime":1151.223,"endTime":1153.927,"body":"your head because you're like oh man"},{"speaker":"[aaron_straker]","startTime":1151.223,"endTime":1153.927,"body":"this is ninety five pounds this"},{"speaker":"[bryan_boorstein]","startTime":1153.84,"endTime":1154.122,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1153.987,"endTime":1155.129,"body":"is supposed to feel like x"},{"speaker":"[bryan_boorstein]","startTime":1155.84,"endTime":1156.022,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1155.871,"endTime":1158.735,"body":"but like when it comes to kill"},{"speaker":"[aaron_straker]","startTime":1155.871,"endTime":1158.735,"body":"was like i have a ball park around"},{"speaker":"[aaron_straker]","startTime":1158.795,"endTime":1159.417,"body":"where i am"},{"speaker":"[bryan_boorstein]","startTime":1160.29,"endTime":1160.592,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1160.639,"endTime":1163.123,"body":"but i really don't and i never"},{"speaker":"[aaron_straker]","startTime":1160.639,"endTime":1163.123,"body":"i don't think i would have pushed it"},{"speaker":"[aaron_straker]","startTime":1163.183,"endTime":1167.43,"body":"that high if i knew what fifty"},{"speaker":"[aaron_straker]","startTime":1163.183,"endTime":1167.43,"body":"kilos was and then after i looked it"},{"speaker":"[aaron_straker]","startTime":1167.49,"endTime":1169.874,"body":"up and i was damn that's a"},{"speaker":"[aaron_straker]","startTime":1167.49,"endTime":1169.874,"body":"good set it that way it's about a"},{"speaker":"[aaron_straker]","startTime":1169.914,"endTime":1170.836,"body":"hundred in ten pounds"},{"speaker":"[bryan_boorstein]","startTime":1171.53,"endTime":1171.695,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1171.577,"endTime":1174.782,"body":"and it was a true r r"},{"speaker":"[aaron_straker]","startTime":1171.577,"endTime":1174.782,"body":"of one and i was really really pumped"},{"speaker":"[aaron_straker]","startTime":1174.822,"endTime":1177.106,"body":"about that for sure especially again"},{"speaker":"[bryan_boorstein]","startTime":1176.96,"endTime":1177.122,"body":"that's"},{"speaker":"[aaron_straker]","startTime":1177.186,"endTime":1177.246,"body":"in"},{"speaker":"[bryan_boorstein]","startTime":1177.202,"endTime":1177.486,"body":"awesome"},{"speaker":"[aaron_straker]","startTime":1177.386,"endTime":1178.829,"body":"four weeks i don't"},{"speaker":"[bryan_boorstein]","startTime":1178.861,"endTime":1179.025,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1178.869,"endTime":1184.445,"body":"think i've touched that dumb bells in"},{"speaker":"[aaron_straker]","startTime":1178.869,"endTime":1184.445,"body":"a very very long time probably ten years"},{"speaker":"[aaron_straker]","startTime":1184.566,"endTime":1185.268,"body":"plus for sure"},{"speaker":"[bryan_boorstein]","startTime":1185.68,"endTime":1188.945,"body":"yeah i remember when i was in"},{"speaker":"[bryan_boorstein]","startTime":1185.68,"endTime":1188.945,"body":"austin doing that photo shoot with you and"},{"speaker":"[bryan_boorstein]","startTime":1189.005,"endTime":1190.808,"body":"we were benching the hundreds for"},{"speaker":"[aaron_straker]","startTime":1190.851,"endTime":1191.092,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1190.929,"endTime":1193.292,"body":"incline and you said that was the"},{"speaker":"[bryan_boorstein]","startTime":1190.929,"endTime":1193.292,"body":"heaviest you've"},{"speaker":"[aaron_straker]","startTime":1193.282,"endTime":1193.424,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1193.353,"endTime":1197.701,"body":"done on that in a long time"},{"speaker":"[bryan_boorstein]","startTime":1193.353,"endTime":1197.701,"body":"so to go fifty kegs is hundred ten"},{"speaker":"[bryan_boorstein]","startTime":1197.801,"endTime":1198.646,"body":"pounds under and eleven"},{"speaker":"[aaron_straker]","startTime":1198.459,"endTime":1198.54,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1198.747,"endTime":1199.491,"body":"something like that that"},{"speaker":"[aaron_straker]","startTime":1199.621,"endTime":1199.783,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1199.833,"endTime":1200.316,"body":"that's awesome"},{"speaker":"[aaron_straker]","startTime":1200.741,"endTime":1201.221,"body":"yea so it"},{"speaker":"[bryan_boorstein]","startTime":1201.202,"endTime":1201.364,"body":"um"},{"speaker":"[aaron_straker]","startTime":1201.262,"endTime":1203.986,"body":"does have me kind of excited like"},{"speaker":"[aaron_straker]","startTime":1201.262,"endTime":1203.986,"body":"potentially in the future i might run like"},{"speaker":"[aaron_straker]","startTime":1204.066,"endTime":1208.554,"body":"a like a it's something similar like"},{"speaker":"[aaron_straker]","startTime":1204.066,"endTime":1208.554,"body":"a narrow block but a little bit longer"},{"speaker":"[bryan_boorstein]","startTime":1208.433,"endTime":1208.98,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1208.934,"endTime":1214.784,"body":"with the um guys of i give"},{"speaker":"[aaron_straker]","startTime":1208.934,"endTime":1214.784,"body":"myself eight weeks maybe ten weeks what"},{"speaker":"[bryan_boorstein]","startTime":1214.71,"endTime":1214.872,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1214.864,"endTime":1218.129,"body":"could i do in terms of like"},{"speaker":"[aaron_straker]","startTime":1214.864,"endTime":1218.129,"body":"loading things a little bit there"},{"speaker":"[bryan_boorstein]","startTime":1219.04,"endTime":1225.27,"body":"last question on the neuro block when"},{"speaker":"[bryan_boorstein]","startTime":1219.04,"endTime":1225.27,"body":"you were doing this was it increasing way"},{"speaker":"[bryan_boorstein]","startTime":1225.471,"endTime":1228.095,"body":"each set like you had four sets"},{"speaker":"[bryan_boorstein]","startTime":1225.471,"endTime":1228.095,"body":"of six or whatever it was like six"},{"speaker":"[bryan_boorstein]","startTime":1228.195,"endTime":1230.98,"body":"six four four type things or was"},{"speaker":"[bryan_boorstein]","startTime":1228.195,"endTime":1230.98,"body":"it i kind of like the first set"},{"speaker":"[bryan_boorstein]","startTime":1231.06,"endTime":1234.406,"body":"was almost like a warm up or"},{"speaker":"[bryan_boorstein]","startTime":1231.06,"endTime":1234.406,"body":"would you consider the first set to still"},{"speaker":"[bryan_boorstein]","startTime":1234.506,"endTime":1237.591,"body":"be like a work set was it"},{"speaker":"[bryan_boorstein]","startTime":1234.506,"endTime":1237.591,"body":"like you know you went seventy eighty ninety"},{"speaker":"[bryan_boorstein]","startTime":1237.651,"endTime":1241.738,"body":"a hundred or was it more like"},{"speaker":"[bryan_boorstein]","startTime":1237.651,"endTime":1241.738,"body":"forty sixty eighty a hundred or something like"},{"speaker":"[bryan_boorstein]","startTime":1241.778,"endTime":1241.979,"body":"that"},{"speaker":"[aaron_straker]","startTime":1242.281,"endTime":1253.181,"body":"so fortunately up until forties here the"},{"speaker":"[aaron_straker]","startTime":1242.281,"endTime":1253.181,"body":"gym has two kilogram increments in weight in"},{"speaker":"[aaron_straker]","startTime":1253.261,"endTime":1257.008,"body":"dumb bells so they have i could"},{"speaker":"[aaron_straker]","startTime":1253.261,"endTime":1257.008,"body":"do like a thirty two thirty four thirty"},{"speaker":"[aaron_straker]","startTime":1257.068,"endTime":1258.61,"body":"six thirty eight or thirty"},{"speaker":"[bryan_boorstein]","startTime":1258.66,"endTime":1258.68,"body":"m"},{"speaker":"[aaron_straker]","startTime":1258.67,"endTime":1263.119,"body":"four thirty six thirty eight forty but"},{"speaker":"[aaron_straker]","startTime":1258.67,"endTime":1263.119,"body":"then after forty it goes by two point"},{"speaker":"[aaron_straker]","startTime":1263.199,"endTime":1264.421,"body":"five so that's"},{"speaker":"[bryan_boorstein]","startTime":1264.266,"endTime":1264.307,"body":"m"},{"speaker":"[aaron_straker]","startTime":1264.481,"endTime":1267.707,"body":"kind of what i would do so"},{"speaker":"[aaron_straker]","startTime":1264.481,"endTime":1267.707,"body":"like my first six would generally be around"},{"speaker":"[aaron_straker]","startTime":1267.768,"endTime":1272.155,"body":"like a three r i r m"},{"speaker":"[aaron_straker]","startTime":1267.768,"endTime":1272.155,"body":"and then i would increase you know two"},{"speaker":"[aaron_straker]","startTime":1272.276,"endTime":1272.776,"body":"kilogram"},{"speaker":"[bryan_boorstein]","startTime":1272.55,"endTime":1273.813,"body":"yeah yeah"},{"speaker":"[aaron_straker]","startTime":1273.578,"endTime":1277.745,"body":"dumb bells and then that next set"},{"speaker":"[aaron_straker]","startTime":1273.578,"endTime":1277.745,"body":"of six would be about like one to"},{"speaker":"[aaron_straker]","startTime":1277.825,"endTime":1282.234,"body":"two r r m and then the"},{"speaker":"[aaron_straker]","startTime":1277.825,"endTime":1282.234,"body":"fours i would push last four i would"},{"speaker":"[aaron_straker]","startTime":1282.294,"endTime":1286.408,"body":"always try to be like stay with"},{"speaker":"[aaron_straker]","startTime":1282.294,"endTime":1286.408,"body":"always make it that like one r"},{"speaker":"[bryan_boorstein]","startTime":1287.051,"endTime":1290.016,"body":"and was it a similar approach with"},{"speaker":"[bryan_boorstein]","startTime":1287.051,"endTime":1290.016,"body":"hack to like you'd start with three plates"},{"speaker":"[bryan_boorstein]","startTime":1290.036,"endTime":1291.778,"body":"than maybe three and a half then"},{"speaker":"[bryan_boorstein]","startTime":1290.036,"endTime":1291.778,"body":"four type"},{"speaker":"[aaron_straker]","startTime":1291.681,"endTime":1291.941,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1291.858,"endTime":1292.039,"body":"thing"},{"speaker":"[aaron_straker]","startTime":1292.682,"endTime":1296.048,"body":"yeah you know what i was really"},{"speaker":"[aaron_straker]","startTime":1292.682,"endTime":1296.048,"body":"doing there was like i would load them"},{"speaker":"[aaron_straker]","startTime":1296.128,"endTime":1302.078,"body":"about like ten kilos i think um"},{"speaker":"[aaron_straker]","startTime":1296.128,"endTime":1302.078,"body":"each set so like the first six and"},{"speaker":"[aaron_straker]","startTime":1302.118,"endTime":1304.863,"body":"then for the second six i added"},{"speaker":"[aaron_straker]","startTime":1302.118,"endTime":1304.863,"body":"ten kilos then when i went to the"},{"speaker":"[aaron_straker]","startTime":1304.943,"endTime":1308.008,"body":"four i would add another ten kilos"},{"speaker":"[aaron_straker]","startTime":1304.943,"endTime":1308.008,"body":"then my second for i would add another"},{"speaker":"[aaron_straker]","startTime":1308.128,"endTime":1309.471,"body":"ten lo so i would add about"},{"speaker":"[aaron_straker]","startTime":1308.128,"endTime":1309.471,"body":"like"},{"speaker":"[bryan_boorstein]","startTime":1309.4,"endTime":1309.562,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1309.632,"endTime":1311.787,"body":"forty qetloas over over it"},{"speaker":"[bryan_boorstein]","startTime":1311.74,"endTime":1314.364,"body":"so that's basically like starting with two"},{"speaker":"[bryan_boorstein]","startTime":1311.74,"endTime":1314.364,"body":"and a half plates and then you go"},{"speaker":"[bryan_boorstein]","startTime":1314.444,"endTime":1317.088,"body":"three plates then three and a half"},{"speaker":"[bryan_boorstein]","startTime":1314.444,"endTime":1317.088,"body":"plates and the you finish with four plates"},{"speaker":"[aaron_straker]","startTime":1317.311,"endTime":1317.453,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1317.349,"endTime":1317.549,"body":"kind of"},{"speaker":"[aaron_straker]","startTime":1317.594,"endTime":1318.34,"body":"approximately"},{"speaker":"[bryan_boorstein]","startTime":1317.81,"endTime":1318.03,"body":"idea"},{"speaker":"[aaron_straker]","startTime":1318.401,"endTime":1318.825,"body":"around there"},{"speaker":"[bryan_boorstein]","startTime":1318.691,"endTime":1324.961,"body":"a cool i like that okay cool"},{"speaker":"[bryan_boorstein]","startTime":1318.691,"endTime":1324.961,"body":"well i haven't teresting topic this part of"},{"speaker":"[bryan_boorstein]","startTime":1325.021,"endTime":1332.461,"body":"my updates which is that this past"},{"speaker":"[bryan_boorstein]","startTime":1325.021,"endTime":1332.461,"body":"week on top of all of these nutritional"},{"speaker":"[bryan_boorstein]","startTime":1332.902,"endTime":1338.914,"body":"flaws that i had i also did"},{"speaker":"[bryan_boorstein]","startTime":1332.902,"endTime":1338.914,"body":"two incredibly large cardioofascular events which i'm sure"},{"speaker":"[bryan_boorstein]","startTime":1339.015,"endTime":1347.189,"body":"had some impact on this incredible appetite"},{"speaker":"[bryan_boorstein]","startTime":1339.015,"endTime":1347.189,"body":"that i was experiencing but i find this"},{"speaker":"[bryan_boorstein]","startTime":1347.329,"endTime":1351.857,"body":"to be interesting topic because with all"},{"speaker":"[bryan_boorstein]","startTime":1347.329,"endTime":1351.857,"body":"of the work that the stronger by science"},{"speaker":"[bryan_boorstein]","startTime":1351.917,"endTime":1356.605,"body":"guys have been putting out not even"},{"speaker":"[bryan_boorstein]","startTime":1351.917,"endTime":1356.605,"body":"their work they've been talking about the work"},{"speaker":"[bryan_boorstein]","startTime":1356.865,"endTime":1362.575,"body":"of ponce and stuff but there's a"},{"speaker":"[bryan_boorstein]","startTime":1356.865,"endTime":1362.575,"body":"lot of discussion around energy compensation and the"},{"speaker":"[bryan_boorstein]","startTime":1362.615,"endTime":1366.181,"body":"way that the stronger by science guys"},{"speaker":"[bryan_boorstein]","startTime":1362.615,"endTime":1366.181,"body":"reviewed this was to be to say that"},{"speaker":"[bryan_boorstein]","startTime":1366.361,"endTime":1373.653,"body":"it appears that energy compensation occurs quite"},{"speaker":"[bryan_boorstein]","startTime":1366.361,"endTime":1373.653,"body":"significantly when you're in a diet when you're"},{"speaker":"[bryan_boorstein]","startTime":1373.673,"endTime":1378.904,"body":"in a deficit and may not occur"},{"speaker":"[bryan_boorstein]","startTime":1373.673,"endTime":1378.904,"body":"at all when you're in a surplus so"},{"speaker":"[bryan_boorstein]","startTime":1379.005,"endTime":1382.877,"body":"basically this means practically for the listener"},{"speaker":"[bryan_boorstein]","startTime":1379.005,"endTime":1382.877,"body":"is that like i went on this big"},{"speaker":"[bryan_boorstein]","startTime":1382.957,"endTime":1389.127,"body":"ass hike i kind of got lost"},{"speaker":"[bryan_boorstein]","startTime":1382.957,"endTime":1389.127,"body":"i was hiking around for six miles and"},{"speaker":"[bryan_boorstein]","startTime":1389.187,"endTime":1393.755,"body":"it took me over two hours m"},{"speaker":"[bryan_boorstein]","startTime":1389.187,"endTime":1393.755,"body":"who knows how many calories i burned that's"},{"speaker":"[bryan_boorstein]","startTime":1393.815,"endTime":1397.664,"body":"kind of a different question but whatever"},{"speaker":"[bryan_boorstein]","startTime":1393.815,"endTime":1397.664,"body":"number of calor is i burned say it's"},{"speaker":"[bryan_boorstein]","startTime":1397.705,"endTime":1403.767,"body":"a thousand it's likely that i really"},{"speaker":"[bryan_boorstein]","startTime":1397.705,"endTime":1403.767,"body":"only burned sixty to seventy per cent of"},{"speaker":"[bryan_boorstein]","startTime":1403.807,"endTime":1407.994,"body":"that because i'm in a deficit and"},{"speaker":"[bryan_boorstein]","startTime":1403.807,"endTime":1407.994,"body":"that's kind of what the literature is saying"},{"speaker":"[bryan_boorstein]","startTime":1408.114,"endTime":1413.113,"body":"for energy compensation so there's this ambiguous"},{"speaker":"[bryan_boorstein]","startTime":1408.114,"endTime":1413.113,"body":"like okay i burned sixty to seventy per"},{"speaker":"[bryan_boorstein]","startTime":1413.173,"endTime":1417.434,"body":"cent of that but like how do"},{"speaker":"[bryan_boorstein]","startTime":1413.173,"endTime":1417.434,"body":"we account for that like we don't even"},{"speaker":"[bryan_boorstein]","startTime":1417.494,"endTime":1423.163,"body":"know how many calories i burned much"},{"speaker":"[bryan_boorstein]","startTime":1417.494,"endTime":1423.163,"body":"less how much of that was compensated for"},{"speaker":"[bryan_boorstein]","startTime":1423.744,"endTime":1428.673,"body":"so when you then are working with"},{"speaker":"[bryan_boorstein]","startTime":1423.744,"endTime":1428.673,"body":"your clients aron and how would you like"},{"speaker":"[bryan_boorstein]","startTime":1428.733,"endTime":1432.659,"body":"if someone were to do this what"},{"speaker":"[bryan_boorstein]","startTime":1428.733,"endTime":1432.659,"body":"sort of adjustments or what sort of signs"},{"speaker":"[bryan_boorstein]","startTime":1432.699,"endTime":1437.908,"body":"are you looking for here to determine"},{"speaker":"[bryan_boorstein]","startTime":1432.699,"endTime":1437.908,"body":"how many more calories you may or may"},{"speaker":"[bryan_boorstein]","startTime":1437.968,"endTime":1442.116,"body":"not eat on that day or the"},{"speaker":"[bryan_boorstein]","startTime":1437.968,"endTime":1442.116,"body":"next day as a result of this large"},{"speaker":"[bryan_boorstein]","startTime":1442.196,"endTime":1443.418,"body":"card of ascular expenditure"},{"speaker":"[aaron_straker]","startTime":1444.131,"endTime":1448.038,"body":"yeah so so what i do with"},{"speaker":"[aaron_straker]","startTime":1444.131,"endTime":1448.038,"body":"my clients is like i don't try and"},{"speaker":"[aaron_straker]","startTime":1448.138,"endTime":1452.886,"body":"chase acute fluctuations like that because there's"},{"speaker":"[aaron_straker]","startTime":1448.138,"endTime":1452.886,"body":"so many assumptions you have to make and"},{"speaker":"[aaron_straker]","startTime":1453.487,"endTime":1456.131,"body":"and what i will generally do is"},{"speaker":"[aaron_straker]","startTime":1453.487,"endTime":1456.131,"body":"like if you truly did and like this"},{"speaker":"[aaron_straker]","startTime":1456.232,"endTime":1460.439,"body":"incredible amount of calory sort of thing"},{"speaker":"[aaron_straker]","startTime":1456.232,"endTime":1460.439,"body":"like we'll see it on the scale either"},{"speaker":"[aaron_straker]","startTime":1460.499,"endTime":1463.844,"body":"the next morning or the two mornings"},{"speaker":"[aaron_straker]","startTime":1460.499,"endTime":1463.844,"body":"and"},{"speaker":"[bryan_boorstein]","startTime":1463.996,"endTime":1464.55,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1464.586,"endTime":1469.373,"body":"nd so that that's that's one part"},{"speaker":"[aaron_straker]","startTime":1464.586,"endTime":1469.373,"body":"of it second i will if someone's like"},{"speaker":"[aaron_straker]","startTime":1469.494,"endTime":1472.358,"body":"ravenous you know and they're like hey"},{"speaker":"[aaron_straker]","startTime":1469.494,"endTime":1472.358,"body":"i just like i have a client who"},{"speaker":"[aaron_straker]","startTime":1472.439,"endTime":1476.525,"body":"will end up maybe playing like three"},{"speaker":"[aaron_straker]","startTime":1472.439,"endTime":1476.525,"body":"pick up games of basketball you know and"},{"speaker":"[aaron_straker]","startTime":1476.565,"endTime":1477.207,"body":"like a night thing"},{"speaker":"[bryan_boorstein]","startTime":1477.176,"endTime":1477.69,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1477.848,"endTime":1481.353,"body":"and we have like a little like"},{"speaker":"[aaron_straker]","startTime":1477.848,"endTime":1481.353,"body":"unwritten agreement like if you're if you're super"},{"speaker":"[aaron_straker]","startTime":1481.454,"endTime":1484.959,"body":"starving like when you come home like"},{"speaker":"[aaron_straker]","startTime":1481.454,"endTime":1484.959,"body":"just mash carbs like go ham on water"},{"speaker":"[aaron_straker]","startTime":1484.999,"endTime":1489.227,"body":"melon strawberries right if you go over"},{"speaker":"[aaron_straker]","startTime":1484.999,"endTime":1489.227,"body":"your carbons by fifty whatever like that's perfectly"},{"speaker":"[aaron_straker]","startTime":1489.307,"endTime":1489.567,"body":"fine"},{"speaker":"[bryan_boorstein]","startTime":1490.123,"endTime":1490.65,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1490.248,"endTime":1493.974,"body":"um but really you see it in"},{"speaker":"[aaron_straker]","startTime":1490.248,"endTime":1493.974,"body":"your averages with weights over the next like"},{"speaker":"[aaron_straker]","startTime":1494.035,"endTime":1497.02,"body":"three or four days if you're if"},{"speaker":"[aaron_straker]","startTime":1494.035,"endTime":1497.02,"body":"you have like a big drop you know"},{"speaker":"[aaron_straker]","startTime":1497.18,"endTime":1500.445,"body":"if let's say you're like a one"},{"speaker":"[aaron_straker]","startTime":1497.18,"endTime":1500.445,"body":"eighty five if you go down to a"},{"speaker":"[aaron_straker]","startTime":1500.585,"endTime":1503.871,"body":"one eighty two something that's probably that"},{"speaker":"[aaron_straker]","startTime":1500.585,"endTime":1503.871,"body":"for"},{"speaker":"[bryan_boorstein]","startTime":1503.978,"endTime":1504.51,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1503.991,"endTime":1507.637,"body":"my client all who are in like"},{"speaker":"[aaron_straker]","startTime":1503.991,"endTime":1507.637,"body":"calory deficits and do do things like that"},{"speaker":"[aaron_straker]","startTime":1507.697,"endTime":1512.966,"body":"i always instruct them to kind of"},{"speaker":"[aaron_straker]","startTime":1507.697,"endTime":1512.966,"body":"go over on electrolihte balance type stuff to"},{"speaker":"[aaron_straker]","startTime":1513.026,"endTime":1517.574,"body":"help bridge the gap of any kind"},{"speaker":"[aaron_straker]","startTime":1513.026,"endTime":1517.574,"body":"of like like i don't want to like"},{"speaker":"[aaron_straker]","startTime":1519.096,"endTime":1525.027,"body":"falsely deflated wains because you're just hydrated"},{"speaker":"[aaron_straker]","startTime":1519.096,"endTime":1525.027,"body":"sort of thing and then that's what i'll"},{"speaker":"[aaron_straker]","startTime":1525.068,"endTime":1534.323,"body":"do and then if we get like"},{"speaker":"[aaron_straker]","startTime":1525.068,"endTime":1534.323,"body":"a large uh divergence in hunger irrespective of"},{"speaker":"[aaron_straker]","startTime":1534.924,"endTime":1537.789,"body":"the consistent feeding framework sort of thing"},{"speaker":"[aaron_straker]","startTime":1534.924,"endTime":1537.789,"body":"so that's how i"},{"speaker":"[bryan_boorstein]","startTime":1537.87,"endTime":1537.89,"body":"m"},{"speaker":"[aaron_straker]","startTime":1537.889,"endTime":1538.31,"body":"handle them"},{"speaker":"[bryan_boorstein]","startTime":1539.56,"endTime":1545.206,"body":"do you notice things like higher scale"},{"speaker":"[bryan_boorstein]","startTime":1539.56,"endTime":1545.206,"body":"readings for a couple of days as a"},{"speaker":"[bryan_boorstein]","startTime":1545.266,"endTime":1547.649,"body":"result of inflammation after something like that"},{"speaker":"[aaron_straker]","startTime":1548.301,"endTime":1551.726,"body":"so that depends the type of thing"},{"speaker":"[aaron_straker]","startTime":1548.301,"endTime":1551.726,"body":"like if i had i had a client"},{"speaker":"[aaron_straker]","startTime":1552.648,"endTime":1556.114,"body":"who was we were in a deficit"},{"speaker":"[aaron_straker]","startTime":1552.648,"endTime":1556.114,"body":"and we went what they wanted to do"},{"speaker":"[aaron_straker]","startTime":1556.194,"endTime":1558.558,"body":"like mirth and i'm like okay is"},{"speaker":"[aaron_straker]","startTime":1556.194,"endTime":1558.558,"body":"what we're going to do i'm going to"},{"speaker":"[aaron_straker]","startTime":1558.578,"endTime":1562.885,"body":"throw basically all carbis on planet earth"},{"speaker":"[aaron_straker]","startTime":1558.578,"endTime":1562.885,"body":"at you for like forty eight hour period"},{"speaker":"[aaron_straker]","startTime":1562.945,"endTime":1565.93,"body":"before your weight is going to go"},{"speaker":"[aaron_straker]","startTime":1562.945,"endTime":1565.93,"body":"up i don't care how many pounds because"},{"speaker":"[aaron_straker]","startTime":1565.95,"endTime":1569.316,"body":"we're just going to feel you for"},{"speaker":"[aaron_straker]","startTime":1565.95,"endTime":1569.316,"body":"that and then we just take see what"},{"speaker":"[aaron_straker]","startTime":1569.356,"endTime":1572.401,"body":"happens on the back and yet you're"},{"speaker":"[aaron_straker]","startTime":1569.356,"endTime":1572.401,"body":"going to be inflamed sort of thing after"},{"speaker":"[aaron_straker]","startTime":1572.441,"endTime":1576.548,"body":"like three or four days those things"},{"speaker":"[aaron_straker]","startTime":1572.441,"endTime":1576.548,"body":"generally dissipate as long as there isn't"},{"speaker":"[bryan_boorstein]","startTime":1576.533,"endTime":1577.08,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1576.588,"endTime":1581.436,"body":"like an acute injury or anything like"},{"speaker":"[aaron_straker]","startTime":1576.588,"endTime":1581.436,"body":"that that's the very that's the nice thing"},{"speaker":"[aaron_straker]","startTime":1581.496,"endTime":1586.264,"body":"about carbohydrate is the shifts are really"},{"speaker":"[aaron_straker]","startTime":1581.496,"endTime":1586.264,"body":"very acute and within like"},{"speaker":"[bryan_boorstein]","startTime":1586.29,"endTime":1586.638,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1586.384,"endTime":1590.271,"body":"two to three days before and then"},{"speaker":"[aaron_straker]","startTime":1586.384,"endTime":1590.271,"body":"like two to three days after those you"},{"speaker":"[aaron_straker]","startTime":1590.311,"endTime":1596.67,"body":"know carbohydrate induced fluctuations are generally returning"},{"speaker":"[aaron_straker]","startTime":1590.311,"endTime":1596.67,"body":"to base line rather quickly"},{"speaker":"[bryan_boorstein]","startTime":1596.961,"endTime":1597.102,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1597.291,"endTime":1597.981,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1598.56,"endTime":1602.587,"body":"that's interesting so about three or four"},{"speaker":"[bryan_boorstein]","startTime":1598.56,"endTime":1602.587,"body":"days after i did this hike that was"},{"speaker":"[bryan_boorstein]","startTime":1602.647,"endTime":1607.896,"body":"you know two hours and six miles"},{"speaker":"[bryan_boorstein]","startTime":1602.647,"endTime":1607.896,"body":"and and all that i then went for"},{"speaker":"[bryan_boorstein]","startTime":1608.076,"endTime":1616.001,"body":"my first real mountain bit ing uh"},{"speaker":"[bryan_boorstein]","startTime":1608.076,"endTime":1616.001,"body":"adventure in colorado did that on sunday for"},{"speaker":"[bryan_boorstein]","startTime":1616.081,"endTime":1621.85,"body":"father's day so two days ago and"},{"speaker":"[bryan_boorstein]","startTime":1616.081,"endTime":1621.85,"body":"this may have even been harder than the"},{"speaker":"[bryan_boorstein]","startTime":1621.911,"endTime":1627.901,"body":"hike that i did we we piked"},{"speaker":"[bryan_boorstein]","startTime":1621.911,"endTime":1627.901,"body":"up twelve hundred foot of vertical to a"},{"speaker":"[bryan_boorstein]","startTime":1628.461,"endTime":1634.131,"body":"single track mountain biking trail called bitasso"},{"speaker":"[bryan_boorstein]","startTime":1628.461,"endTime":1634.131,"body":"which is a well known one around the"},{"speaker":"[bryan_boorstein]","startTime":1634.171,"endTime":1639.279,"body":"boulder area and we did a bunch"},{"speaker":"[bryan_boorstein]","startTime":1634.171,"endTime":1639.279,"body":"of single track for a while and all"},{"speaker":"[bryan_boorstein]","startTime":1639.34,"endTime":1645.45,"body":"timately i ended up biking a total"},{"speaker":"[bryan_boorstein]","startTime":1639.34,"endTime":1645.45,"body":"of two hour two and a half hours"},{"speaker":"[bryan_boorstein]","startTime":1646.515,"endTime":1651.966,"body":"um whatever like two hours it took"},{"speaker":"[bryan_boorstein]","startTime":1646.515,"endTime":1651.966,"body":"us to get up the mountain it took"},{"speaker":"[bryan_boorstein]","startTime":1652.046,"endTime":1656.454,"body":"us like sixteen minutes to get down"},{"speaker":"[bryan_boorstein]","startTime":1652.046,"endTime":1656.454,"body":"it was one of those like really amazing"},{"speaker":"[bryan_boorstein]","startTime":1656.774,"endTime":1660.5,"body":"experiences that i've actually never had before"},{"speaker":"[bryan_boorstein]","startTime":1656.774,"endTime":1660.5,"body":"where you see those well you know on"},{"speaker":"[bryan_boorstein]","startTime":1660.561,"endTime":1664.227,"body":"those mountain roads you know biking up"},{"speaker":"[bryan_boorstein]","startTime":1660.561,"endTime":1664.227,"body":"and you're like man that looks awful type"},{"speaker":"[bryan_boorstein]","startTime":1664.287,"endTime":1667.813,"body":"thing and it is pretty awful and"},{"speaker":"[bryan_boorstein]","startTime":1664.287,"endTime":1667.813,"body":"then you get to the top and you"},{"speaker":"[bryan_boorstein]","startTime":1667.853,"endTime":1671.359,"body":"know you bike the single track and"},{"speaker":"[bryan_boorstein]","startTime":1667.853,"endTime":1671.359,"body":"then you're done and you're just like looking"},{"speaker":"[bryan_boorstein]","startTime":1671.419,"endTime":1675.623,"body":"downhill like oh let's fucking go you"},{"speaker":"[bryan_boorstein]","startTime":1671.419,"endTime":1675.623,"body":"know and it was like we did the"},{"speaker":"[bryan_boorstein]","startTime":1675.723,"endTime":1679.066,"body":"whole thing in sixteen minutes got to"},{"speaker":"[bryan_boorstein]","startTime":1675.723,"endTime":1679.066,"body":"the bottom and it was just like this"},{"speaker":"[bryan_boorstein]","startTime":1679.146,"endTime":1687.358,"body":"most exhilarating experience but that again going"},{"speaker":"[bryan_boorstein]","startTime":1679.146,"endTime":1687.358,"body":"back to my diet and my funk ups"},{"speaker":"[bryan_boorstein]","startTime":1687.478,"endTime":1692.707,"body":"i think that that those two cardio"},{"speaker":"[bryan_boorstein]","startTime":1687.478,"endTime":1692.707,"body":"vascular events had a huge impact on that"},{"speaker":"[bryan_boorstein]","startTime":1692.887,"endTime":1697.835,"body":"appetite that i was experiencing and kind"},{"speaker":"[bryan_boorstein]","startTime":1692.887,"endTime":1697.835,"body":"of my inability to control a lot of"},{"speaker":"[bryan_boorstein]","startTime":1697.875,"endTime":1703.224,"body":"that and it also made me a"},{"speaker":"[bryan_boorstein]","startTime":1697.875,"endTime":1703.224,"body":"bit frustrated part of the impetus for my"},{"speaker":"[bryan_boorstein]","startTime":1703.324,"endTime":1707.752,"body":"frustration with the diet right now is"},{"speaker":"[bryan_boorstein]","startTime":1703.324,"endTime":1707.752,"body":"that during both of those experiences i found"},{"speaker":"[bryan_boorstein]","startTime":1707.812,"endTime":1712.96,"body":"myself like really fading quickly and i"},{"speaker":"[bryan_boorstein]","startTime":1707.812,"endTime":1712.96,"body":"had brought protein drinks with me and carbs"},{"speaker":"[bryan_boorstein]","startTime":1713.04,"endTime":1716.446,"body":"and you know a quest bar and"},{"speaker":"[bryan_boorstein]","startTime":1713.04,"endTime":1716.446,"body":"an apple and stuff like that and so"},{"speaker":"[bryan_boorstein]","startTime":1716.506,"endTime":1720.513,"body":"i was stopping constantly and like having"},{"speaker":"[bryan_boorstein]","startTime":1716.506,"endTime":1720.513,"body":"and some stuff just that i didn't like"},{"speaker":"[bryan_boorstein]","startTime":1721.014,"endTime":1725.762,"body":"go hypoglacemic and basically feel like i"},{"speaker":"[bryan_boorstein]","startTime":1721.014,"endTime":1725.762,"body":"was going to pass out and so that's"},{"speaker":"[bryan_boorstein]","startTime":1725.862,"endTime":1729.748,"body":"part of again the mindset that i"},{"speaker":"[bryan_boorstein]","startTime":1725.862,"endTime":1729.748,"body":"was experiencing i think when i went and"},{"speaker":"[bryan_boorstein]","startTime":1729.848,"endTime":1732.974,"body":"ate all that food was like hey"},{"speaker":"[bryan_boorstein]","startTime":1729.848,"endTime":1732.974,"body":"like i just felt like ass on these"},{"speaker":"[bryan_boorstein]","startTime":1733.034,"endTime":1737.521,"body":"and i don't like this feeling type"},{"speaker":"[bryan_boorstein]","startTime":1733.034,"endTime":1737.521,"body":"thing so anyway a whole a whole bunch"},{"speaker":"[bryan_boorstein]","startTime":1737.561,"endTime":1742.69,"body":"of things coming together cascade to create"},{"speaker":"[bryan_boorstein]","startTime":1737.561,"endTime":1742.69,"body":"what has happened the last four days for"},{"speaker":"[bryan_boorstein]","startTime":1742.73,"endTime":1748.259,"body":"me but i guess on the positive"},{"speaker":"[bryan_boorstein]","startTime":1742.73,"endTime":1748.259,"body":"side of all of this my strength training"},{"speaker":"[bryan_boorstein]","startTime":1748.319,"endTime":1751.745,"body":"my lifting has been phenomenal and i'm"},{"speaker":"[bryan_boorstein]","startTime":1748.319,"endTime":1751.745,"body":"sure part of that has to do with"},{"speaker":"[bryan_boorstein]","startTime":1751.785,"endTime":1757.434,"body":"the extra calories coming in but i'm"},{"speaker":"[bryan_boorstein]","startTime":1751.785,"endTime":1757.434,"body":"you know twelve thirteen weeks into this diet"},{"speaker":"[bryan_boorstein]","startTime":1757.515,"endTime":1763.945,"body":"now and i'm still improving on almost"},{"speaker":"[bryan_boorstein]","startTime":1757.515,"endTime":1763.945,"body":"everything especially lower body stuff all of my"},{"speaker":"[bryan_boorstein]","startTime":1764.025,"endTime":1769.172,"body":"hamstring and quad stuff is pretty much"},{"speaker":"[bryan_boorstein]","startTime":1764.025,"endTime":1769.172,"body":"going up every week with same r rs"},{"speaker":"[bryan_boorstein]","startTime":1770.433,"endTime":1773.596,"body":"most of my upper body stuff is"},{"speaker":"[bryan_boorstein]","startTime":1770.433,"endTime":1773.596,"body":"either staying the same or going up as"},{"speaker":"[bryan_boorstein]","startTime":1773.676,"endTime":1780.743,"body":"well especially pulling movements are doing well"},{"speaker":"[bryan_boorstein]","startTime":1773.676,"endTime":1780.743,"body":"so um m ultimately like i feel really"},{"speaker":"[bryan_boorstein]","startTime":1780.783,"endTime":1786.337,"body":"good about that and and i couldn't"},{"speaker":"[bryan_boorstein]","startTime":1780.783,"endTime":1786.337,"body":"be much happier i have three training sessions"},{"speaker":"[bryan_boorstein]","startTime":1786.437,"endTime":1794.101,"body":"left in this in this whole cycle"},{"speaker":"[bryan_boorstein]","startTime":1786.437,"endTime":1794.101,"body":"and it will be seven microcycles which they're"},{"speaker":"[bryan_boorstein]","startTime":1794.121,"endTime":1800.151,"body":"about six days each so it's forty"},{"speaker":"[bryan_boorstein]","startTime":1794.121,"endTime":1800.151,"body":"two days of of train without a de"},{"speaker":"[bryan_boorstein]","startTime":1800.211,"endTime":1806.962,"body":"load or anything going through my progression"},{"speaker":"[bryan_boorstein]","startTime":1800.211,"endTime":1806.962,"body":"wild dieting so i'm really excited to get"},{"speaker":"[bryan_boorstein]","startTime":1807.002,"endTime":1814.322,"body":"through these final three days take a"},{"speaker":"[bryan_boorstein]","startTime":1807.002,"endTime":1814.322,"body":"extended de load period and i was going"},{"speaker":"[bryan_boorstein]","startTime":1814.342,"endTime":1817.51,"body":"to talk a little bit about my"},{"speaker":"[bryan_boorstein]","startTime":1814.342,"endTime":1817.51,"body":"next maso cycle but i think we can"},{"speaker":"[bryan_boorstein]","startTime":1817.651,"endTime":1820.438,"body":"probably save that for some intros on"},{"speaker":"[bryan_boorstein]","startTime":1817.651,"endTime":1820.438,"body":"the following episode"},{"speaker":"[aaron_straker]","startTime":1821.511,"endTime":1827.244,"body":"yeah we can do that the last"},{"speaker":"[aaron_straker]","startTime":1821.511,"endTime":1827.244,"body":"kind of thing that i had my i"},{"speaker":"[aaron_straker]","startTime":1827.304,"endTime":1833.766,"body":"forgot to cover it last week i"},{"speaker":"[aaron_straker]","startTime":1827.304,"endTime":1833.766,"body":"think last week i released my long awaited"},{"speaker":"[aaron_straker]","startTime":1833.866,"endTime":1838.013,"body":"body measurements feature for my done for"},{"speaker":"[aaron_straker]","startTime":1833.866,"endTime":1838.013,"body":"you client checking system that was by far"},{"speaker":"[aaron_straker]","startTime":1838.093,"endTime":1841.519,"body":"the number one most requested feature and"},{"speaker":"[aaron_straker]","startTime":1838.093,"endTime":1841.519,"body":"it is out it is"},{"speaker":"[bryan_boorstein]","startTime":1841.5,"endTime":1841.66,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1841.639,"endTime":1846.427,"body":"live if you are someone who purchased"},{"speaker":"[aaron_straker]","startTime":1841.639,"endTime":1846.427,"body":"it two weeks ago two months ago a"},{"speaker":"[aaron_straker]","startTime":1846.507,"endTime":1850.534,"body":"year ago right you get at that"},{"speaker":"[aaron_straker]","startTime":1846.507,"endTime":1850.534,"body":"feature for free please check your email you"},{"speaker":"[aaron_straker]","startTime":1850.574,"endTime":1855.362,"body":"have emails for me check the the"},{"speaker":"[aaron_straker]","startTime":1850.574,"endTime":1855.362,"body":"tutorial course it there where you can you"},{"speaker":"[aaron_straker]","startTime":1855.402,"endTime":1858.548,"body":"can get the updates and stuff like"},{"speaker":"[aaron_straker]","startTime":1855.402,"endTime":1858.548,"body":"that so please by all means go and"},{"speaker":"[aaron_straker]","startTime":1858.829,"endTime":1862.429,"body":"grab that and i think that's it"},{"speaker":"[aaron_straker]","startTime":1858.829,"endTime":1862.429,"body":"dat"},{"speaker":"[bryan_boorstein]","startTime":1863.8,"endTime":1865.242,"body":"sweet very cool well we have"},{"speaker":"[aaron_straker]","startTime":1865.131,"endTime":1866.451,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1867.486,"endTime":1871.232,"body":"four topics for today that are all"},{"speaker":"[bryan_boorstein]","startTime":1867.486,"endTime":1871.232,"body":"kind of all over the place"},{"speaker":"[aaron_straker]","startTime":1871.071,"endTime":1871.731,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1871.292,"endTime":1874.458,"body":"but i think that there's some interesting"},{"speaker":"[bryan_boorstein]","startTime":1871.292,"endTime":1874.458,"body":"stuff here so let's just start with the"},{"speaker":"[bryan_boorstein]","startTime":1874.518,"endTime":1878.607,"body":"first one and dig in at a"},{"speaker":"[bryan_boorstein]","startTime":1874.518,"endTime":1878.607,"body":"little bit um the first one is it's"},{"speaker":"[bryan_boorstein]","startTime":1878.647,"endTime":1882.617,"body":"just a brief touch on it's a"},{"speaker":"[bryan_boorstein]","startTime":1878.647,"endTime":1882.617,"body":"reminder of some stuff we've we've discussed before"},{"speaker":"[bryan_boorstein]","startTime":1882.698,"endTime":1889.136,"body":"but um one of the things that"},{"speaker":"[bryan_boorstein]","startTime":1882.698,"endTime":1889.136,"body":"that i've always kind of been big on"},{"speaker":"[bryan_boorstein]","startTime":1889.316,"endTime":1898.715,"body":"is the idea that de loads are"},{"speaker":"[bryan_boorstein]","startTime":1889.316,"endTime":1898.715,"body":"almost always psychological for me and that there's"},{"speaker":"[bryan_boorstein]","startTime":1898.916,"endTime":1903.41,"body":"been rarely if ever a time in"},{"speaker":"[bryan_boorstein]","startTime":1898.916,"endTime":1903.41,"body":"my training where i've had two weeks of"},{"speaker":"[bryan_boorstein]","startTime":1903.49,"endTime":1907.094,"body":"back to back like decrement in performance"},{"speaker":"[bryan_boorstein]","startTime":1903.49,"endTime":1907.094,"body":"to the point where i'd be like oh"},{"speaker":"[bryan_boorstein]","startTime":1907.174,"endTime":1910.477,"body":"well i'm clearly like really fatigued i"},{"speaker":"[bryan_boorstein]","startTime":1907.174,"endTime":1910.477,"body":"should probably take a de load week now"},{"speaker":"[bryan_boorstein]","startTime":1910.597,"endTime":1916.891,"body":"type thing and so i've had a"},{"speaker":"[bryan_boorstein]","startTime":1910.597,"endTime":1916.891,"body":"lot of people as i've been going through"},{"speaker":"[bryan_boorstein]","startTime":1916.951,"endTime":1922.917,"body":"my microcycle and you know posting everymesocychle"},{"speaker":"[bryan_boorstein]","startTime":1916.951,"endTime":1922.917,"body":"other and posting everything on my story i've"},{"speaker":"[bryan_boorstein]","startTime":1922.937,"endTime":1927.131,"body":"had a number of people deming me"},{"speaker":"[bryan_boorstein]","startTime":1922.937,"endTime":1927.131,"body":"and being like dude you're training past failure"},{"speaker":"[bryan_boorstein]","startTime":1927.212,"endTime":1932.418,"body":"on every movement and you haven't de"},{"speaker":"[bryan_boorstein]","startTime":1927.212,"endTime":1932.418,"body":"loaded in six weeks seven weeks type thing"},{"speaker":"[bryan_boorstein]","startTime":1932.518,"endTime":1936.832,"body":"like how the fuck are you surviving"},{"speaker":"[bryan_boorstein]","startTime":1932.518,"endTime":1936.832,"body":"like you're in a deficit and you're going"},{"speaker":"[bryan_boorstein]","startTime":1936.892,"endTime":1941.676,"body":"past failure on stuff like what is"},{"speaker":"[bryan_boorstein]","startTime":1936.892,"endTime":1941.676,"body":"the deal here you know um and it"},{"speaker":"[bryan_boorstein]","startTime":1941.736,"endTime":1946.791,"body":"just kind of got me thinking that"},{"speaker":"[bryan_boorstein]","startTime":1941.736,"endTime":1946.791,"body":"like a lot of people probably are a"},{"speaker":"[bryan_boorstein]","startTime":1946.952,"endTime":1952.601,"body":"little scared of fatigue like there's there's"},{"speaker":"[bryan_boorstein]","startTime":1946.952,"endTime":1952.601,"body":"certainly two ways of looking at it like"},{"speaker":"[bryan_boorstein]","startTime":1952.641,"endTime":1956.688,"body":"if you're training like r p where"},{"speaker":"[bryan_boorstein]","startTime":1952.641,"endTime":1956.688,"body":"your your goal is literally to accumulate fatigue"},{"speaker":"[bryan_boorstein]","startTime":1956.728,"endTime":1961.376,"body":"week to week and you going to"},{"speaker":"[bryan_boorstein]","startTime":1956.728,"endTime":1961.376,"body":"add sets and volume until you reach a"},{"speaker":"[bryan_boorstein]","startTime":1961.416,"endTime":1966.044,"body":"point where basically you're going to need"},{"speaker":"[bryan_boorstein]","startTime":1961.416,"endTime":1966.044,"body":"a de load week if you're taking a"},{"speaker":"[bryan_boorstein]","startTime":1966.104,"endTime":1969.509,"body":"different approach to training where that's not"},{"speaker":"[bryan_boorstein]","startTime":1966.104,"endTime":1969.509,"body":"your goal like you're not trying to just"},{"speaker":"[bryan_boorstein]","startTime":1969.81,"endTime":1973.797,"body":"volume two to force this fatigue on"},{"speaker":"[bryan_boorstein]","startTime":1969.81,"endTime":1973.797,"body":"yourself and then have to de load then"},{"speaker":"[bryan_boorstein]","startTime":1973.857,"endTime":1981.27,"body":"you really can work within what is"},{"speaker":"[bryan_boorstein]","startTime":1973.857,"endTime":1981.27,"body":"recoverable volume for yourself and kind of play"},{"speaker":"[bryan_boorstein]","startTime":1981.33,"endTime":1986.959,"body":"with variables along the way and um"},{"speaker":"[bryan_boorstein]","startTime":1981.33,"endTime":1986.959,"body":"and continue things a lot longer than you"},{"speaker":"[bryan_boorstein]","startTime":1987.04,"endTime":1992.649,"body":"think and so i just wanted to"},{"speaker":"[bryan_boorstein]","startTime":1987.04,"endTime":1992.649,"body":"kind of put that message out there and"},{"speaker":"[bryan_boorstein]","startTime":1993.15,"endTime":1998.338,"body":"state that i'm not crazy that that"},{"speaker":"[bryan_boorstein]","startTime":1993.15,"endTime":1998.338,"body":"i don't have this like amazing ability to"},{"speaker":"[bryan_boorstein]","startTime":1998.399,"endTime":2003.267,"body":"recover that other people don't have i"},{"speaker":"[bryan_boorstein]","startTime":1998.399,"endTime":2003.267,"body":"just have a good understanding of where my"},{"speaker":"[bryan_boorstein]","startTime":2003.407,"endTime":2010.663,"body":"training volume needs are uh i can"},{"speaker":"[bryan_boorstein]","startTime":2003.407,"endTime":2010.663,"body":"recover from and that it really is this"},{"speaker":"[bryan_boorstein]","startTime":2010.743,"endTime":2016.573,"body":"psychological fatigue piece of like man i"},{"speaker":"[bryan_boorstein]","startTime":2010.743,"endTime":2016.573,"body":"just wake up one morning and or a"},{"speaker":"[bryan_boorstein]","startTime":2016.653,"endTime":2020.019,"body":"couple mornings and i don't have the"},{"speaker":"[bryan_boorstein]","startTime":2016.653,"endTime":2020.019,"body":"same desire to train i don't want to"},{"speaker":"[bryan_boorstein]","startTime":2020.139,"endTime":2024.887,"body":"the thought of you know loading six"},{"speaker":"[bryan_boorstein]","startTime":2020.139,"endTime":2024.887,"body":"hundred pounds on the hack squad is this"},{"speaker":"[bryan_boorstein]","startTime":2024.967,"endTime":2029.314,"body":"impending doom that i don't want to"},{"speaker":"[bryan_boorstein]","startTime":2024.967,"endTime":2029.314,"body":"do it doesn't mean that if i had"},{"speaker":"[bryan_boorstein]","startTime":2029.374,"endTime":2032.479,"body":"to that i couldn't go in and"},{"speaker":"[bryan_boorstein]","startTime":2029.374,"endTime":2032.479,"body":"still do it is just that my desire"},{"speaker":"[bryan_boorstein]","startTime":2032.68,"endTime":2036.067,"body":"do so is diminished and therefore you"},{"speaker":"[bryan_boorstein]","startTime":2032.68,"endTime":2036.067,"body":"know i need a de load week to"},{"speaker":"[bryan_boorstein]","startTime":2036.367,"endTime":2039.333,"body":"mentally recover from that so i just"},{"speaker":"[bryan_boorstein]","startTime":2036.367,"endTime":2039.333,"body":"wanted to kind of put that out there"},{"speaker":"[bryan_boorstein]","startTime":2039.433,"endTime":2041.958,"body":"get some thoughts from you on that"},{"speaker":"[bryan_boorstein]","startTime":2039.433,"endTime":2041.958,"body":"and see if there's anything else to say"},{"speaker":"[aaron_straker]","startTime":2043.091,"endTime":2047.316,"body":"yeah i mean there was a way"},{"speaker":"[aaron_straker]","startTime":2043.091,"endTime":2047.316,"body":"you phrased it that i really really liked"},{"speaker":"[aaron_straker]","startTime":2047.556,"endTime":2054.225,"body":"you don't train in a way to"},{"speaker":"[aaron_straker]","startTime":2047.556,"endTime":2054.225,"body":"like week over week dramatically i shouldn't say"},{"speaker":"[aaron_straker]","startTime":2054.3050000000003,"endTime":2058.873,"body":"dramatically but like the goal isn't to"},{"speaker":"[aaron_straker]","startTime":2054.3050000000003,"endTime":2058.873,"body":"increase fatigue so that i d load at"},{"speaker":"[aaron_straker]","startTime":2059.033,"endTime":2061.056,"body":"week week x like i mean"},{"speaker":"[bryan_boorstein]","startTime":2061.0460000000003,"endTime":2061.52,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2061.397,"endTime":2065.684,"body":"after like with the r p style"},{"speaker":"[aaron_straker]","startTime":2061.397,"endTime":2065.684,"body":"when you have six hard sets on the"},{"speaker":"[aaron_straker]","startTime":2065.7439999999997,"endTime":2069.8109999999997,"body":"hack squat like there is no week"},{"speaker":"[aaron_straker]","startTime":2065.7439999999997,"endTime":2069.8109999999997,"body":"seven where i do seven hard sets on"},{"speaker":"[aaron_straker]","startTime":2069.831,"endTime":2070.4120000000003,"body":"the act like"},{"speaker":"[bryan_boorstein]","startTime":2070.4120000000003,"endTime":2070.6130000000003,"body":"right"},{"speaker":"[aaron_straker]","startTime":2070.432,"endTime":2070.632,"body":"that's"},{"speaker":"[bryan_boorstein]","startTime":2070.834,"endTime":2071.035,"body":"right"},{"speaker":"[aaron_straker]","startTime":2070.973,"endTime":2075.24,"body":"you're going to fuck and die or"},{"speaker":"[aaron_straker]","startTime":2070.973,"endTime":2075.24,"body":"you're shoeing those sets in right you're not"},{"speaker":"[aaron_straker]","startTime":2075.32,"endTime":2076.402,"body":"going it's like a one"},{"speaker":"[bryan_boorstein]","startTime":2076.512,"endTime":2076.655,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2076.542,"endTime":2080.849,"body":"r r sort of thing like you"},{"speaker":"[aaron_straker]","startTime":2076.542,"endTime":2080.849,"body":"you will overload your c n s to"},{"speaker":"[aaron_straker]","startTime":2081.19,"endTime":2086.058,"body":"i mean in a pretty substantial degree"},{"speaker":"[aaron_straker]","startTime":2081.19,"endTime":2086.058,"body":"doing things like that you need to de"},{"speaker":"[aaron_straker]","startTime":2086.118,"endTime":2092.328,"body":"load when you don't train that you're"},{"speaker":"[aaron_straker]","startTime":2086.118,"endTime":2092.328,"body":"not accumulating fatigue nearly and this is something"},{"speaker":"[aaron_straker]","startTime":2092.368,"endTime":2093.991,"body":"that i personally haven't"},{"speaker":"[bryan_boorstein]","startTime":2094.37,"endTime":2094.57,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2094.412,"endTime":2098.078,"body":"really expressed my views my personal approaches"},{"speaker":"[aaron_straker]","startTime":2094.412,"endTime":2098.078,"body":"on it shouldn't"},{"speaker":"[bryan_boorstein]","startTime":2097.85,"endTime":2097.99,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2098.178,"endTime":2100.645,"body":"necessarily say my views as much"},{"speaker":"[bryan_boorstein]","startTime":2100.43,"endTime":2100.571,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2101.61,"endTime":2105.643,"body":"because it's in like a minority but"},{"speaker":"[aaron_straker]","startTime":2101.61,"endTime":2105.643,"body":"i mean we've talked about on the podcastltle"},{"speaker":"[aaron_straker]","startTime":2105.704,"endTime":2111.553,"body":"before i don't i rarely plan de"},{"speaker":"[aaron_straker]","startTime":2105.704,"endTime":2111.553,"body":"loads it into my training unless um like"},{"speaker":"[aaron_straker]","startTime":2111.613,"endTime":2111.834,"body":"someone"},{"speaker":"[bryan_boorstein]","startTime":2111.83,"endTime":2112.052,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2111.854,"endTime":2114.779,"body":"else is doing my training like alex"},{"speaker":"[aaron_straker]","startTime":2111.854,"endTime":2114.779,"body":"is doing my training when he says de"},{"speaker":"[aaron_straker]","startTime":2114.819,"endTime":2116.102,"body":"load i'm not going to be like"},{"speaker":"[aaron_straker]","startTime":2114.819,"endTime":2116.102,"body":"no you"},{"speaker":"[bryan_boorstein]","startTime":2116.03,"endTime":2118.79,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2116.222,"endTime":2119.961,"body":"you know i'm going to listen but"},{"speaker":"[aaron_straker]","startTime":2116.222,"endTime":2119.961,"body":"when i'm doing my own training like i"},{"speaker":"[aaron_straker]","startTime":2120.261,"endTime":2124.645,"body":"generally train in a way that doesn't"},{"speaker":"[aaron_straker]","startTime":2120.261,"endTime":2124.645,"body":"i'm not adding volume by sets and then"},{"speaker":"[aaron_straker]","startTime":2125.346,"endTime":2128.609,"body":"i like to really just run it"},{"speaker":"[aaron_straker]","startTime":2125.346,"endTime":2128.609,"body":"and see like when i was dieting last"},{"speaker":"[aaron_straker]","startTime":2128.749,"endTime":2133.924,"body":"year when we were in in salt"},{"speaker":"[aaron_straker]","startTime":2128.749,"endTime":2133.924,"body":"lake i continued to progress throughout the end"},{"speaker":"[aaron_straker]","startTime":2133.984,"endTime":2138.332,"body":"of my diet you know and i"},{"speaker":"[aaron_straker]","startTime":2133.984,"endTime":2138.332,"body":"never reloaded and i felt really really good"},{"speaker":"[aaron_straker]","startTime":2138.352,"endTime":2141.777,"body":"because i wasn't like ramping things up"},{"speaker":"[aaron_straker]","startTime":2138.352,"endTime":2141.777,"body":"i was still improving i was adding a"},{"speaker":"[aaron_straker]","startTime":2141.898,"endTime":2145.504,"body":"set i was still microloading thing and"},{"speaker":"[aaron_straker]","startTime":2141.898,"endTime":2145.504,"body":"i'm like don't i feel really really good"},{"speaker":"[aaron_straker]","startTime":2146.605,"endTime":2150.973,"body":"and i think it does there are"},{"speaker":"[aaron_straker]","startTime":2146.605,"endTime":2150.973,"body":"aspects of your life style that can either"},{"speaker":"[aaron_straker]","startTime":2151.093,"endTime":2158.425,"body":"help or hinder that right food quality"},{"speaker":"[aaron_straker]","startTime":2151.093,"endTime":2158.425,"body":"stress managements sleep all these aspects that are"},{"speaker":"[aaron_straker]","startTime":2158.525,"endTime":2163.714,"body":"impactful that people generally don't talk about"},{"speaker":"[aaron_straker]","startTime":2158.525,"endTime":2163.714,"body":"it people thinking like silos people man i"},{"speaker":"[aaron_straker]","startTime":2163.774,"endTime":2167.14,"body":"need a deal o this week not"},{"speaker":"[aaron_straker]","startTime":2163.774,"endTime":2167.14,"body":"realizing that they're like stress the funk out"},{"speaker":"[aaron_straker]","startTime":2167.22,"endTime":2171.687,"body":"at work their girl friend left them"},{"speaker":"[aaron_straker]","startTime":2167.22,"endTime":2171.687,"body":"and there's one where i was gonna use"},{"speaker":"[aaron_straker]","startTime":2171.787,"endTime":2173.731,"body":"oh and they're sleeping like ship because"},{"speaker":"[aaron_straker]","startTime":2171.787,"endTime":2173.731,"body":"of the two"},{"speaker":"[bryan_boorstein]","startTime":2173.77,"endTime":2173.934,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2173.811,"endTime":2177.357,"body":"prior things like they're all related is"},{"speaker":"[aaron_straker]","startTime":2173.811,"endTime":2177.357,"body":"what i'm getting at and when"},{"speaker":"[bryan_boorstein]","startTime":2177.321,"endTime":2177.503,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2177.397,"endTime":2184.206,"body":"you're better at managing the things indirectly"},{"speaker":"[aaron_straker]","startTime":2177.397,"endTime":2184.206,"body":"influence how you may need or not need"},{"speaker":"[aaron_straker]","startTime":2184.806,"endTime":2187.71,"body":"a de load it all does come"},{"speaker":"[aaron_straker]","startTime":2184.806,"endTime":2187.71,"body":"together for sure"},{"speaker":"[bryan_boorstein]","startTime":2187.76,"endTime":2190.023,"body":"yeah and it's not linear"},{"speaker":"[aaron_straker]","startTime":2189.761,"endTime":2190.421,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2190.144,"endTime":2194.992,"body":"like this fatigue oftentimes lie so preparedness"},{"speaker":"[bryan_boorstein]","startTime":2190.144,"endTime":2194.992,"body":"we've used this word before on the podcast"},{"speaker":"[bryan_boorstein]","startTime":2195.032,"endTime":2201.442,"body":"but like your daily preparedness it oscillates"},{"speaker":"[bryan_boorstein]","startTime":2195.032,"endTime":2201.442,"body":"so if you come into the gym one"},{"speaker":"[bryan_boorstein]","startTime":2201.482,"endTime":2205.99,"body":"day and you don't improve or maybe"},{"speaker":"[bryan_boorstein]","startTime":2201.482,"endTime":2205.99,"body":"you even slide backwards one day like it"},{"speaker":"[bryan_boorstein]","startTime":2206.03,"endTime":2211.259,"body":"would be a little premature to say"},{"speaker":"[bryan_boorstein]","startTime":2206.03,"endTime":2211.259,"body":"oh my gosh woe is me i didn't"},{"speaker":"[bryan_boorstein]","startTime":2211.339,"endTime":2215.628,"body":"improve i must need a deloadweek i'm"},{"speaker":"[bryan_boorstein]","startTime":2211.339,"endTime":2215.628,"body":"completely over a stretch you know when in"},{"speaker":"[bryan_boorstein]","startTime":2215.688,"endTime":2220.198,"body":"reality it could be exactly like you"},{"speaker":"[bryan_boorstein]","startTime":2215.688,"endTime":2220.198,"body":"said where something or many things are not"},{"speaker":"[bryan_boorstein]","startTime":2220.9,"endTime":2224.506,"body":"in line where they need to be"},{"speaker":"[bryan_boorstein]","startTime":2220.9,"endTime":2224.506,"body":"and that if you come back the following"},{"speaker":"[bryan_boorstein]","startTime":2224.566,"endTime":2228.532,"body":"week or even in three days and"},{"speaker":"[bryan_boorstein]","startTime":2224.566,"endTime":2228.532,"body":"do another session things might might continue to"},{"speaker":"[bryan_boorstein]","startTime":2228.593,"endTime":2233.43,"body":"improve and i noticed this in mind"},{"speaker":"[bryan_boorstein]","startTime":2228.593,"endTime":2233.43,"body":"as well like there are times where i"},{"speaker":"[bryan_boorstein]","startTime":2233.51,"endTime":2237.176,"body":"won't improve for a week maybe i'll"},{"speaker":"[bryan_boorstein]","startTime":2233.51,"endTime":2237.176,"body":"even slip back a rep but i won't"},{"speaker":"[bryan_boorstein]","startTime":2237.296,"endTime":2239.78,"body":"really worry about it too much i'll"},{"speaker":"[bryan_boorstein]","startTime":2237.296,"endTime":2239.78,"body":"just make a note and be like hey"},{"speaker":"[bryan_boorstein]","startTime":2239.92,"endTime":2242.865,"body":"lost a p from last week you"},{"speaker":"[bryan_boorstein]","startTime":2239.92,"endTime":2242.865,"body":"know is what it is baba come back"},{"speaker":"[bryan_boorstein]","startTime":2242.905,"endTime":2245.87,"body":"the next week get that rep back"},{"speaker":"[bryan_boorstein]","startTime":2242.905,"endTime":2245.87,"body":"and then the week after that gain another"},{"speaker":"[bryan_boorstein]","startTime":2245.931,"endTime":2249.997,"body":"rep so if i would have reloaded"},{"speaker":"[bryan_boorstein]","startTime":2245.931,"endTime":2249.997,"body":"at that point i would have reloaded unnecessarily"},{"speaker":"[bryan_boorstein]","startTime":2250.077,"endTime":2255.326,"body":"because i was able to continue improving"},{"speaker":"[bryan_boorstein]","startTime":2250.077,"endTime":2255.326,"body":"in subsequent weeks after that so um just"},{"speaker":"[bryan_boorstein]","startTime":2255.366,"endTime":2258.636,"body":"some stuff to keep in mind and"},{"speaker":"[bryan_boorstein]","startTime":2255.366,"endTime":2258.636,"body":"you know it if i'm not to say"},{"speaker":"[bryan_boorstein]","startTime":2258.716,"endTime":2265.386,"body":"that that physiological fatigue doesn't exist like"},{"speaker":"[bryan_boorstein]","startTime":2258.716,"endTime":2265.386,"body":"if you do find yourself struggling with these"},{"speaker":"[bryan_boorstein]","startTime":2266.628,"endTime":2271.376,"body":"factors of preparedness then yeah maybe a"},{"speaker":"[bryan_boorstein]","startTime":2266.628,"endTime":2271.376,"body":"de load is is the right the right"},{"speaker":"[bryan_boorstein]","startTime":2271.416,"endTime":2276.212,"body":"approach but i think for most people"},{"speaker":"[bryan_boorstein]","startTime":2271.416,"endTime":2276.212,"body":"the need to de load is probably more"},{"speaker":"[bryan_boorstein]","startTime":2276.272,"endTime":2280.939,"body":"psychological than physical unless you're following a"},{"speaker":"[bryan_boorstein]","startTime":2276.272,"endTime":2280.939,"body":"program that's just way above your recovery capacity"},{"speaker":"[aaron_straker]","startTime":2283.021,"endTime":2283.142,"body":"yep"},{"speaker":"[bryan_boorstein]","startTime":2283.12,"endTime":2288.228,"body":"cool um sweet well i think this"},{"speaker":"[bryan_boorstein]","startTime":2283.12,"endTime":2288.228,"body":"actually plays in a little bit to one"},{"speaker":"[bryan_boorstein]","startTime":2288.268,"endTime":2292.356,"body":"of the next things i want to"},{"speaker":"[bryan_boorstein]","startTime":2288.268,"endTime":2292.356,"body":"talk about which is this idea of grinding"},{"speaker":"[bryan_boorstein]","startTime":2292.857,"endTime":2300.12,"body":"reps and so let's see how how"},{"speaker":"[bryan_boorstein]","startTime":2292.857,"endTime":2300.12,"body":"could i insure this a couple months ago"},{"speaker":"[bryan_boorstein]","startTime":2300.36,"endTime":2303.926,"body":"maybe it was a year ago at"},{"speaker":"[bryan_boorstein]","startTime":2300.36,"endTime":2303.926,"body":"this point lal macdonald and mike from r"},{"speaker":"[bryan_boorstein]","startTime":2303.986,"endTime":2309.776,"body":"p had the big debate not debate"},{"speaker":"[bryan_boorstein]","startTime":2303.986,"endTime":2309.776,"body":"the debate the back and forth on youtube"},{"speaker":"[bryan_boorstein]","startTime":2309.816,"endTime":2315.525,"body":"videos where they are basically just slandering"},{"speaker":"[bryan_boorstein]","startTime":2309.816,"endTime":2315.525,"body":"each other online um discussing basically the thought"},{"speaker":"[bryan_boorstein]","startTime":2315.645,"endTime":2320.233,"body":"lyle was saying that that mike doesn't"},{"speaker":"[bryan_boorstein]","startTime":2315.645,"endTime":2320.233,"body":"actual train to failure because his web speed"},{"speaker":"[bryan_boorstein]","startTime":2320.293,"endTime":2325.742,"body":"never slows and then jeff nipper did"},{"speaker":"[bryan_boorstein]","startTime":2320.293,"endTime":2325.742,"body":"this big video about how as you're approaching"},{"speaker":"[bryan_boorstein]","startTime":2325.822,"endTime":2330.771,"body":"failure wep speed should slow type thing"},{"speaker":"[bryan_boorstein]","startTime":2325.822,"endTime":2330.771,"body":"and i would say that the most part"},{"speaker":"[bryan_boorstein]","startTime":2330.952,"endTime":2335.144,"body":"i'm in agreement with all of that"},{"speaker":"[bryan_boorstein]","startTime":2330.952,"endTime":2335.144,"body":"like if you're truly going to work to"},{"speaker":"[bryan_boorstein]","startTime":2335.264,"endTime":2340.425,"body":"failure on a movement you should see"},{"speaker":"[bryan_boorstein]","startTime":2335.264,"endTime":2340.425,"body":"that we speed slow as you approach failure"},{"speaker":"[bryan_boorstein]","startTime":2341.547,"endTime":2345.794,"body":"but there is something interesting it goes"},{"speaker":"[bryan_boorstein]","startTime":2341.547,"endTime":2345.794,"body":"the argument can go a little bit further"},{"speaker":"[bryan_boorstein]","startTime":2345.854,"endTime":2349.801,"body":"than that and become a little bit"},{"speaker":"[bryan_boorstein]","startTime":2345.854,"endTime":2349.801,"body":"more nuance and so i'm going to use"},{"speaker":"[bryan_boorstein]","startTime":2350.122,"endTime":2354.076,"body":"the example of a seated cable row"},{"speaker":"[bryan_boorstein]","startTime":2350.122,"endTime":2354.076,"body":"because this is one that i think i"},{"speaker":"[bryan_boorstein]","startTime":2354.157,"endTime":2358.676,"body":"can just a lot of people can"},{"speaker":"[bryan_boorstein]","startTime":2354.157,"endTime":2358.676,"body":"just kind of grind on i've seen you"},{"speaker":"[bryan_boorstein]","startTime":2358.776,"endTime":2362.302,"body":"do it and i've seen bardo do"},{"speaker":"[bryan_boorstein]","startTime":2358.776,"endTime":2362.302,"body":"it it's just it's just a movement very"},{"speaker":"[bryan_boorstein]","startTime":2362.362,"endTime":2368.593,"body":"conducive to grinding so you're doing this"},{"speaker":"[bryan_boorstein]","startTime":2362.362,"endTime":2368.593,"body":"delt row where your elbows are about thirty"},{"speaker":"[bryan_boorstein]","startTime":2368.653,"endTime":2372.362,"body":"to forty five degrees from your side"},{"speaker":"[bryan_boorstein]","startTime":2368.653,"endTime":2372.362,"body":"you're in a cable position your torso is"},{"speaker":"[bryan_boorstein]","startTime":2372.863,"endTime":2379.353,"body":"mostly vertical may be slightly leaned back"},{"speaker":"[bryan_boorstein]","startTime":2372.863,"endTime":2379.353,"body":"um and as you row you're just kind"},{"speaker":"[bryan_boorstein]","startTime":2379.393,"endTime":2383.617,"body":"of going through you're getting like full"},{"speaker":"[bryan_boorstein]","startTime":2379.393,"endTime":2383.617,"body":"rear dealt retraction at the back of your"},{"speaker":"[bryan_boorstein]","startTime":2383.677,"endTime":2390.095,"body":"reps but as you fatigue you kind"},{"speaker":"[bryan_boorstein]","startTime":2383.677,"endTime":2390.095,"body":"of reach the sticking point at maybe ninety"},{"speaker":"[bryan_boorstein]","startTime":2390.255,"endTime":2393.461,"body":"five percent of the range of motion"},{"speaker":"[bryan_boorstein]","startTime":2390.255,"endTime":2393.461,"body":"and then you kind of stick and then"},{"speaker":"[bryan_boorstein]","startTime":2393.501,"endTime":2396.746,"body":"you go and then the next ones"},{"speaker":"[bryan_boorstein]","startTime":2393.501,"endTime":2396.746,"body":"may be ninety per cent but you kind"},{"speaker":"[bryan_boorstein]","startTime":2396.786,"endTime":2399.932,"body":"of like grind through it and you're"},{"speaker":"[bryan_boorstein]","startTime":2396.786,"endTime":2399.932,"body":"fighting and you kind of make it through"},{"speaker":"[bryan_boorstein]","startTime":2400.253,"endTime":2404.14,"body":"and it feels like you can just"},{"speaker":"[bryan_boorstein]","startTime":2400.253,"endTime":2404.14,"body":"do this forever like i feel personally that"},{"speaker":"[bryan_boorstein]","startTime":2404.2,"endTime":2409.671,"body":"maybe i've been able to grind six"},{"speaker":"[bryan_boorstein]","startTime":2404.2,"endTime":2409.671,"body":"to seven eight reps just in that short"},{"speaker":"[bryan_boorstein]","startTime":2409.731,"endTime":2418.826,"body":"position you know having grit and pushing"},{"speaker":"[bryan_boorstein]","startTime":2409.731,"endTime":2418.826,"body":"through well there's two potential problems that might"},{"speaker":"[bryan_boorstein]","startTime":2418.906,"endTime":2425.443,"body":"occur when you're doing excessive level of"},{"speaker":"[bryan_boorstein]","startTime":2418.906,"endTime":2425.443,"body":"grinding like that one would be that like"},{"speaker":"[bryan_boorstein]","startTime":2425.503,"endTime":2430.952,"body":"a many compensation occurs and for me"},{"speaker":"[bryan_boorstein]","startTime":2425.503,"endTime":2430.952,"body":"like i think there are two ways that"},{"speaker":"[bryan_boorstein]","startTime":2431.012,"endTime":2434.057,"body":"people do this one would be you're"},{"speaker":"[bryan_boorstein]","startTime":2431.012,"endTime":2434.057,"body":"kind of going and then you kind of"},{"speaker":"[bryan_boorstein]","startTime":2434.117,"endTime":2438.324,"body":"push your chest forward because it's a"},{"speaker":"[bryan_boorstein]","startTime":2434.117,"endTime":2438.324,"body":"way of like changing the angle of how"},{"speaker":"[bryan_boorstein]","startTime":2438.425,"endTime":2441.79,"body":"far your elbows get as if you"},{"speaker":"[bryan_boorstein]","startTime":2438.425,"endTime":2441.79,"body":"just move your chest forward it's kind of"},{"speaker":"[bryan_boorstein]","startTime":2441.89,"endTime":2445.717,"body":"the same effect as if you just"},{"speaker":"[bryan_boorstein]","startTime":2441.89,"endTime":2445.717,"body":"moved your elbows back but it's not really"},{"speaker":"[bryan_boorstein]","startTime":2445.817,"endTime":2449.443,"body":"actually shortening that rear dealt fully and"},{"speaker":"[bryan_boorstein]","startTime":2445.817,"endTime":2449.443,"body":"then the other way this is the way"},{"speaker":"[bryan_boorstein]","startTime":2449.483,"endTime":2453.79,"body":"that i more commonly do it is"},{"speaker":"[bryan_boorstein]","startTime":2449.483,"endTime":2453.79,"body":"that i tend to drop my elbows so"},{"speaker":"[bryan_boorstein]","startTime":2453.89,"endTime":2459.359,"body":"as i'm getting into this rear dealt"},{"speaker":"[bryan_boorstein]","startTime":2453.89,"endTime":2459.359,"body":"retraction position my elbow will just drop maybe"},{"speaker":"[bryan_boorstein]","startTime":2459.62,"endTime":2463.446,"body":"one or two degrees and it just"},{"speaker":"[bryan_boorstein]","startTime":2459.62,"endTime":2463.446,"body":"gives me a little bit more light in"},{"speaker":"[bryan_boorstein]","startTime":2463.526,"endTime":2467.593,"body":"there to help get more range of"},{"speaker":"[bryan_boorstein]","startTime":2463.526,"endTime":2467.593,"body":"motion at the end of that rap a"},{"speaker":"[bryan_boorstein]","startTime":2467.653,"endTime":2472.201,"body":"little of the thoracic lit so either"},{"speaker":"[bryan_boorstein]","startTime":2467.653,"endTime":2472.201,"body":"way what's happening there is this a teeny"},{"speaker":"[bryan_boorstein]","startTime":2472.822,"endTime":2480.154,"body":"compensation or the secondary effect is that"},{"speaker":"[bryan_boorstein]","startTime":2472.822,"endTime":2480.154,"body":"it's just more neurologically fatiguing because you're having"},{"speaker":"[bryan_boorstein]","startTime":2480.234,"endTime":2483.68,"body":"to continue to fight and grind through"},{"speaker":"[bryan_boorstein]","startTime":2480.234,"endTime":2483.68,"body":"something that you don't want to do almost"},{"speaker":"[bryan_boorstein]","startTime":2483.72,"endTime":2487.707,"body":"like an isometric like it's like hey"},{"speaker":"[bryan_boorstein]","startTime":2483.72,"endTime":2487.707,"body":"take this board and just push against it"},{"speaker":"[bryan_boorstein]","startTime":2487.768,"endTime":2491.094,"body":"as hard as you can i mean"},{"speaker":"[bryan_boorstein]","startTime":2487.768,"endTime":2491.094,"body":"that's kind of what's happening when you're trying"},{"speaker":"[bryan_boorstein]","startTime":2491.154,"endTime":2496.292,"body":"to grind through these short positions of"},{"speaker":"[bryan_boorstein]","startTime":2491.154,"endTime":2496.292,"body":"these movements so when i was on this"},{"speaker":"[bryan_boorstein]","startTime":2496.352,"endTime":2503.264,"body":"podcast with cass and dave mccony and"},{"speaker":"[bryan_boorstein]","startTime":2496.352,"endTime":2503.264,"body":"able a few days ago i asked cast"},{"speaker":"[bryan_boorstein]","startTime":2503.404,"endTime":2506.469,"body":"about this because it had been something"},{"speaker":"[bryan_boorstein]","startTime":2503.404,"endTime":2506.469,"body":"that had been on my mind and i'd"},{"speaker":"[bryan_boorstein]","startTime":2506.529,"endTime":2512.7,"body":"see a number of other people that"},{"speaker":"[bryan_boorstein]","startTime":2506.529,"endTime":2512.7,"body":"follow similar philosophies of training to me not"},{"speaker":"[bryan_boorstein]","startTime":2512.84,"endTime":2517.988,"body":"grinding through those positions so then the"},{"speaker":"[bryan_boorstein]","startTime":2512.84,"endTime":2517.988,"body":"alternative to not grinding would just be like"},{"speaker":"[bryan_boorstein]","startTime":2518.129,"endTime":2521.494,"body":"okay your go through you're doing your"},{"speaker":"[bryan_boorstein]","startTime":2518.129,"endTime":2521.494,"body":"rear delt rose and then when you reach"},{"speaker":"[bryan_boorstein]","startTime":2521.594,"endTime":2526.202,"body":"that like soft stop where you could"},{"speaker":"[bryan_boorstein]","startTime":2521.594,"endTime":2526.202,"body":"kind of grind through it you just don't"},{"speaker":"[bryan_boorstein]","startTime":2526.623,"endTime":2530.349,"body":"you just kind of hit that soft"},{"speaker":"[bryan_boorstein]","startTime":2526.623,"endTime":2530.349,"body":"stop and then you you release gently go"},{"speaker":"[bryan_boorstein]","startTime":2530.409,"endTime":2535.54,"body":"to the the stretched position pull again"},{"speaker":"[bryan_boorstein]","startTime":2530.409,"endTime":2535.54,"body":"release gently right and as you pull that"},{"speaker":"[bryan_boorstein]","startTime":2535.681,"endTime":2542.835,"body":"soft stop where that soft stop is"},{"speaker":"[bryan_boorstein]","startTime":2535.681,"endTime":2542.835,"body":"it gets gradually uh closer to the stretched"},{"speaker":"[bryan_boorstein]","startTime":2542.935,"endTime":2549.446,"body":"position each rap so it's almost like"},{"speaker":"[bryan_boorstein]","startTime":2542.935,"endTime":2549.446,"body":"you start doing partials where you could grind"},{"speaker":"[bryan_boorstein]","startTime":2550.027,"endTime":2554.494,"body":"but you just don't you just kind"},{"speaker":"[bryan_boorstein]","startTime":2550.027,"endTime":2554.494,"body":"of that range of motion fall off as"},{"speaker":"[bryan_boorstein]","startTime":2554.554,"endTime":2560.624,"body":"it does and it's it's just a"},{"speaker":"[bryan_boorstein]","startTime":2554.554,"endTime":2560.624,"body":"very interesting idea because it kind of goes"},{"speaker":"[bryan_boorstein]","startTime":2560.704,"endTime":2565.633,"body":"against how i've been conditioned to feel"},{"speaker":"[bryan_boorstein]","startTime":2560.704,"endTime":2565.633,"body":"that like you know this we speed should"},{"speaker":"[bryan_boorstein]","startTime":2565.733,"endTime":2571.274,"body":"slow significantly as you approach failure and"},{"speaker":"[bryan_boorstein]","startTime":2565.733,"endTime":2571.274,"body":"that's where the real benefit is is like"},{"speaker":"[bryan_boorstein]","startTime":2571.394,"endTime":2575.24,"body":"fighting through that position and and all"},{"speaker":"[bryan_boorstein]","startTime":2571.394,"endTime":2575.24,"body":"of these things but it's kind of made"},{"speaker":"[bryan_boorstein]","startTime":2575.28,"endTime":2579.748,"body":"me think of it differently and re"},{"speaker":"[bryan_boorstein]","startTime":2575.28,"endTime":2579.748,"body":"framed the way that i look at grinding"},{"speaker":"[bryan_boorstein]","startTime":2579.808,"endTime":2582.164,"body":"through some of those reps what do"},{"speaker":"[bryan_boorstein]","startTime":2579.808,"endTime":2582.164,"body":"you wat you tink about all that"},{"speaker":"[aaron_straker]","startTime":2583.472,"endTime":2584.273,"body":"i have i have"},{"speaker":"[bryan_boorstein]","startTime":2584.36,"endTime":2585.14,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2584.734,"endTime":2586.998,"body":"a decent set of thoughts to be"},{"speaker":"[aaron_straker]","startTime":2584.734,"endTime":2586.998,"body":"completely honest"},{"speaker":"[bryan_boorstein]","startTime":2586.7,"endTime":2587.546,"body":"okay cool"},{"speaker":"[aaron_straker]","startTime":2588.762,"endTime":2593.357,"body":"i listen to that right and i"},{"speaker":"[aaron_straker]","startTime":2588.762,"endTime":2593.357,"body":"mean not not that i think i have"},{"speaker":"[aaron_straker]","startTime":2593.718,"endTime":2593.998,"body":"very"},{"speaker":"[bryan_boorstein]","startTime":2594.05,"endTime":2594.19,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2595.3,"endTime":2601.23,"body":"valid viewpoint on it but the compensation"},{"speaker":"[aaron_straker]","startTime":2595.3,"endTime":2601.23,"body":"theory makes perfect sense to me right you"},{"speaker":"[aaron_straker]","startTime":2601.31,"endTime":2608.822,"body":"are pensating different musculature to help move"},{"speaker":"[aaron_straker]","startTime":2601.31,"endTime":2608.822,"body":"that weight my the place where i like"},{"speaker":"[aaron_straker]","startTime":2608.842,"endTime":2615.533,"body":"to play devil's advocate if we're talking"},{"speaker":"[aaron_straker]","startTime":2608.842,"endTime":2615.533,"body":"large centrally fatiguing movements like an r d"},{"speaker":"[aaron_straker]","startTime":2615.814,"endTime":2622.551,"body":"l a squat a hack squad those"},{"speaker":"[aaron_straker]","startTime":2615.814,"endTime":2622.551,"body":"sort of things those ompensations couldn't can potentially"},{"speaker":"[aaron_straker]","startTime":2622.652,"endTime":2626.057,"body":"lead to like an increased risk of"},{"speaker":"[aaron_straker]","startTime":2622.652,"endTime":2626.057,"body":"injury i'm pretty sure that's how i hurt"},{"speaker":"[aaron_straker]","startTime":2626.137,"endTime":2627.6,"body":"my back right grinding"},{"speaker":"[bryan_boorstein]","startTime":2627.44,"endTime":2627.46,"body":"m"},{"speaker":"[aaron_straker]","startTime":2627.7,"endTime":2632.188,"body":"through really strict like red els to"},{"speaker":"[aaron_straker]","startTime":2627.7,"endTime":2632.188,"body":"where like i was you get like that"},{"speaker":"[aaron_straker]","startTime":2632.308,"endTime":2633.79,"body":"jack hammering almost thing"},{"speaker":"[bryan_boorstein]","startTime":2634.043,"endTime":2634.61,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2634.699,"endTime":2639.787,"body":"um m those things i would agree"},{"speaker":"[aaron_straker]","startTime":2634.699,"endTime":2639.787,"body":"probably don't want to take those compensations the"},{"speaker":"[aaron_straker]","startTime":2639.867,"endTime":2645.456,"body":"risk of injury is there the neurological"},{"speaker":"[aaron_straker]","startTime":2639.867,"endTime":2645.456,"body":"fatigue is incredibly high any time i would"},{"speaker":"[aaron_straker]","startTime":2645.516,"endTime":2651.146,"body":"do one of those sets of an"},{"speaker":"[aaron_straker]","startTime":2645.516,"endTime":2651.146,"body":"art like that it would demolish me for"},{"speaker":"[aaron_straker]","startTime":2651.227,"endTime":2657.686,"body":"talking about a rear dealt row i'm"},{"speaker":"[aaron_straker]","startTime":2651.227,"endTime":2657.686,"body":"not arguing that it's not nero logically fatiguing"},{"speaker":"[aaron_straker]","startTime":2658.067,"endTime":2662.845,"body":"where the devil's advocate comes in is"},{"speaker":"[aaron_straker]","startTime":2658.067,"endTime":2662.845,"body":"like but how much neurological fatigue are you"},{"speaker":"[aaron_straker]","startTime":2663.026,"endTime":2666.853,"body":"really accumulating with compensating maybe a little"},{"speaker":"[aaron_straker]","startTime":2663.026,"endTime":2666.853,"body":"bit of terry's"},{"speaker":"[bryan_boorstein]","startTime":2667.833,"endTime":2668.36,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2667.855,"endTime":2675.388,"body":"thoracic lot on a rear dealt row"},{"speaker":"[aaron_straker]","startTime":2667.855,"endTime":2675.388,"body":"is that enough to create a tangible effect"},{"speaker":"[aaron_straker]","startTime":2675.649,"endTime":2678.774,"body":"of diminished performance and maybe a subsequent"},{"speaker":"[aaron_straker]","startTime":2675.649,"endTime":2678.774,"body":"movement i'm"},{"speaker":"[bryan_boorstein]","startTime":2678.721,"endTime":2678.885,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2678.854,"endTime":2682.58,"body":"not sure with a quarter a hamstring"},{"speaker":"[aaron_straker]","startTime":2678.854,"endTime":2682.58,"body":"hundred percent with the rear delt"},{"speaker":"[bryan_boorstein]","startTime":2682.38,"endTime":2682.542,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2683.202,"endTime":2686.849,"body":"i just i'm not i don't know"},{"speaker":"[aaron_straker]","startTime":2683.202,"endTime":2686.849,"body":"is what i'm getting at there"},{"speaker":"[bryan_boorstein]","startTime":2687.691,"endTime":2689.494,"body":"i think the grinding"},{"speaker":"[aaron_straker]","startTime":2689.381,"endTime":2690.041,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2690.075,"endTime":2694.783,"body":"on those lengthened movements you mentioned like"},{"speaker":"[bryan_boorstein]","startTime":2690.075,"endTime":2694.783,"body":"the ardls and the squads and stuff it's"},{"speaker":"[bryan_boorstein]","startTime":2694.863,"endTime":2699.211,"body":"kind of like when you grind a"},{"speaker":"[bryan_boorstein]","startTime":2694.863,"endTime":2699.211,"body":"rep on that one that's your last like"},{"speaker":"[bryan_boorstein]","startTime":2699.251,"endTime":2703.277,"body":"you don't really have another grindy wrap"},{"speaker":"[bryan_boorstein]","startTime":2699.251,"endTime":2703.277,"body":"in you after that like it's like you"},{"speaker":"[bryan_boorstein]","startTime":2703.357,"endTime":2707.725,"body":"get one grind rap and then you're"},{"speaker":"[bryan_boorstein]","startTime":2703.357,"endTime":2707.725,"body":"done so essentially avoiding the grind on a"},{"speaker":"[bryan_boorstein]","startTime":2707.805,"endTime":2711.832,"body":"movement like that is like you're at"},{"speaker":"[bryan_boorstein]","startTime":2707.805,"endTime":2711.832,"body":"one r i r something you're one to"},{"speaker":"[bryan_boorstein]","startTime":2711.892,"endTime":2715.698,"body":"two r r if you're not grinding"},{"speaker":"[bryan_boorstein]","startTime":2711.892,"endTime":2715.698,"body":"you know which i think is a completely"},{"speaker":"[bryan_boorstein]","startTime":2716.079,"endTime":2722.89,"body":"acceptable way to train like a massively"},{"speaker":"[bryan_boorstein]","startTime":2716.079,"endTime":2722.89,"body":"fatiguing length and movement like that the the"},{"speaker":"[bryan_boorstein]","startTime":2722.99,"endTime":2728.9,"body":"row is in the other short overload"},{"speaker":"[bryan_boorstein]","startTime":2722.99,"endTime":2728.9,"body":"movements though like to your point totally um"},{"speaker":"[bryan_boorstein]","startTime":2729.02,"endTime":2734.83,"body":"but also like if we're going to"},{"speaker":"[bryan_boorstein]","startTime":2729.02,"endTime":2734.83,"body":"be supernuenced about it and if there's be"},{"speaker":"[bryan_boorstein]","startTime":2734.95,"endTime":2741.641,"body":"like these little mini compensations occurring then"},{"speaker":"[bryan_boorstein]","startTime":2734.95,"endTime":2741.641,"body":"maybe like you there's a little bit more"},{"speaker":"[bryan_boorstein]","startTime":2741.741,"endTime":2745.367,"body":"benefit to just keep the tension on"},{"speaker":"[bryan_boorstein]","startTime":2741.741,"endTime":2745.367,"body":"the muscle that you're doing and when your"},{"speaker":"[bryan_boorstein]","startTime":2745.428,"endTime":2750.736,"body":"rear dealt can no long or retract"},{"speaker":"[bryan_boorstein]","startTime":2745.428,"endTime":2750.736,"body":"on its own then maybe there's just more"},{"speaker":"[bryan_boorstein]","startTime":2750.817,"endTime":2756.807,"body":"benefit in lengthening it again and taking"},{"speaker":"[bryan_boorstein]","startTime":2750.817,"endTime":2756.807,"body":"it to where it can get to versus"},{"speaker":"[bryan_boorstein]","startTime":2756.907,"endTime":2763.178,"body":"trying to force it into a show"},{"speaker":"[bryan_boorstein]","startTime":2756.907,"endTime":2763.178,"body":"position that's already fatigued but you know the"},{"speaker":"[bryan_boorstein]","startTime":2765.901,"endTime":2771.49,"body":"the neurological fatiguing piece is interesting because"},{"speaker":"[bryan_boorstein]","startTime":2765.901,"endTime":2771.49,"body":"i think neurological fatigue also encompasses psychological fatigue"},{"speaker":"[bryan_boorstein]","startTime":2771.911,"endTime":2776.819,"body":"right it's kind of like a whole"},{"speaker":"[bryan_boorstein]","startTime":2771.911,"endTime":2776.819,"body":"systemic type thing includes all of the different"},{"speaker":"[bryan_boorstein]","startTime":2776.859,"endTime":2785.072,"body":"levels fatigue and in the last two"},{"speaker":"[bryan_boorstein]","startTime":2776.859,"endTime":2785.072,"body":"weeks since i stopped going through those like"},{"speaker":"[bryan_boorstein]","startTime":2786.215,"endTime":2793.631,"body":"large numbers of grindy raps on things"},{"speaker":"[bryan_boorstein]","startTime":2786.215,"endTime":2793.631,"body":"like cable spider curls and cable adult rose"},{"speaker":"[bryan_boorstein]","startTime":2793.711,"endTime":2802.445,"body":"and the other similar movements like that"},{"speaker":"[bryan_boorstein]","startTime":2793.711,"endTime":2802.445,"body":"um it's kind of made me less apprehensive"},{"speaker":"[bryan_boorstein]","startTime":2802.505,"endTime":2807.593,"body":"about going into sets because literally okay"},{"speaker":"[bryan_boorstein]","startTime":2802.505,"endTime":2807.593,"body":"so so on my rear delt row the"},{"speaker":"[bryan_boorstein]","startTime":2807.634,"endTime":2812.541,"body":"week that i grinded i hit a"},{"speaker":"[bryan_boorstein]","startTime":2807.634,"endTime":2812.541,"body":"hundred and sixty for or eleven but the"},{"speaker":"[bryan_boorstein]","startTime":2812.602,"endTime":2819.843,"body":"last four reps basically were these things"},{"speaker":"[bryan_boorstein]","startTime":2812.602,"endTime":2819.843,"body":"that were six second reps like just trying"},{"speaker":"[bryan_boorstein]","startTime":2819.863,"endTime":2823.108,"body":"to get get short you know and"},{"speaker":"[bryan_boorstein]","startTime":2819.863,"endTime":2823.108,"body":"so you you have like twenty or twenty"},{"speaker":"[bryan_boorstein]","startTime":2823.148,"endTime":2828.116,"body":"five seconds where you're just spending grinding"},{"speaker":"[bryan_boorstein]","startTime":2823.148,"endTime":2828.116,"body":"where and then the next week when i"},{"speaker":"[bryan_boorstein]","startTime":2828.217,"endTime":2831.625,"body":"implemented it i used the same weight"},{"speaker":"[bryan_boorstein]","startTime":2828.217,"endTime":2831.625,"body":"instead of getting ten or eleven i think"},{"speaker":"[bryan_boorstein]","startTime":2831.665,"endTime":2835.643,"body":"i did seven or eight and then"},{"speaker":"[bryan_boorstein]","startTime":2831.665,"endTime":2835.643,"body":"i just let the range emotion fall off"},{"speaker":"[bryan_boorstein]","startTime":2835.683,"endTime":2841.661,"body":"and hit four or five partials so"},{"speaker":"[bryan_boorstein]","startTime":2835.683,"endTime":2841.661,"body":"i ended up getting twelve or thirteen contractions"},{"speaker":"[bryan_boorstein]","startTime":2842.602,"endTime":2847.41,"body":"for the muscle instead of ten or"},{"speaker":"[bryan_boorstein]","startTime":2842.602,"endTime":2847.41,"body":"eleven um it's just that these contractions weren't"},{"speaker":"[bryan_boorstein]","startTime":2847.45,"endTime":2852.779,"body":"necessarily as short or like hey didn't"},{"speaker":"[bryan_boorstein]","startTime":2847.45,"endTime":2852.779,"body":"get as short short overload as what i"},{"speaker":"[bryan_boorstein]","startTime":2853.38,"endTime":2857.607,"body":"but the length of the actual rep"},{"speaker":"[bryan_boorstein]","startTime":2853.38,"endTime":2857.607,"body":"was much shorter because instead of grinding for"},{"speaker":"[bryan_boorstein]","startTime":2857.667,"endTime":2861.774,"body":"six seconds every rep i would just"},{"speaker":"[bryan_boorstein]","startTime":2857.667,"endTime":2861.774,"body":"kind of hit and release type thing um"},{"speaker":"[bryan_boorstein]","startTime":2862.275,"endTime":2868.675,"body":"so so psychologically was it created more"},{"speaker":"[bryan_boorstein]","startTime":2862.275,"endTime":2868.675,"body":"enjoyment out of my training and it made"},{"speaker":"[bryan_boorstein]","startTime":2868.735,"endTime":2874.227,"body":"it less fatiguing psychologically going into each"},{"speaker":"[bryan_boorstein]","startTime":2868.735,"endTime":2874.227,"body":"set knowing that i didn't have to sit"},{"speaker":"[bryan_boorstein]","startTime":2874.267,"endTime":2877.632,"body":"there and spend six seconds per rep"},{"speaker":"[bryan_boorstein]","startTime":2874.267,"endTime":2877.632,"body":"to grind for the last four reps type"},{"speaker":"[bryan_boorstein]","startTime":2877.693,"endTime":2882.781,"body":"thing so i think there's that component"},{"speaker":"[bryan_boorstein]","startTime":2877.693,"endTime":2882.781,"body":"to and ultimately like to put a bow"},{"speaker":"[bryan_boorstein]","startTime":2882.901,"endTime":2886.006,"body":"on this one like the way cast"},{"speaker":"[bryan_boorstein]","startTime":2882.901,"endTime":2886.006,"body":"kind of described it on the podcast to"},{"speaker":"[bryan_boorstein]","startTime":2886.067,"endTime":2888.851,"body":"that i think makes the most sense"},{"speaker":"[bryan_boorstein]","startTime":2886.067,"endTime":2888.851,"body":"is like hey if you're getting to a"},{"speaker":"[bryan_boorstein]","startTime":2888.931,"endTime":2892.537,"body":"point in your training where you have"},{"speaker":"[bryan_boorstein]","startTime":2888.931,"endTime":2892.537,"body":"to even think about should i grind this"},{"speaker":"[bryan_boorstein]","startTime":2892.617,"endTime":2897.891,"body":"rep or not and you're already working"},{"speaker":"[bryan_boorstein]","startTime":2892.617,"endTime":2897.891,"body":"like to the level of effort that you"},{"speaker":"[bryan_boorstein]","startTime":2898.011,"endTime":2901.775,"body":"need in your training so whether you"},{"speaker":"[bryan_boorstein]","startTime":2898.011,"endTime":2901.775,"body":"grind one rap or you let your range"},{"speaker":"[bryan_boorstein]","startTime":2901.815,"endTime":2905.398,"body":"of emotion fall off for a couple"},{"speaker":"[bryan_boorstein]","startTime":2901.815,"endTime":2905.398,"body":"of raps like like you're there you're doing"},{"speaker":"[bryan_boorstein]","startTime":2905.438,"endTime":2906.159,"body":"a good job you know"},{"speaker":"[aaron_straker]","startTime":2906.571,"endTime":2909.937,"body":"and that's what i was going to"},{"speaker":"[aaron_straker]","startTime":2906.571,"endTime":2909.937,"body":"say is my last piece of it like"},{"speaker":"[aaron_straker]","startTime":2910.438,"endTime":2911.219,"body":"for a rear delt"},{"speaker":"[bryan_boorstein]","startTime":2911.0,"endTime":2911.45,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2911.279,"endTime":2915.206,"body":"ro yeah you might maybe you want"},{"speaker":"[aaron_straker]","startTime":2911.279,"endTime":2915.206,"body":"to grind a report if you don't want"},{"speaker":"[aaron_straker]","startTime":2915.266,"endTime":2919.513,"body":"to do that you might probably want"},{"speaker":"[aaron_straker]","startTime":2915.266,"endTime":2919.513,"body":"to add a few parts els into it"},{"speaker":"[aaron_straker]","startTime":2919.593,"endTime":2919.733,"body":"just"},{"speaker":"[bryan_boorstein]","startTime":2919.68,"endTime":2919.842,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2919.793,"endTime":2924.701,"body":"to like maximise your effort on a"},{"speaker":"[aaron_straker]","startTime":2919.793,"endTime":2924.701,"body":"set to like you know if you're trying"},{"speaker":"[aaron_straker]","startTime":2924.761,"endTime":2929.269,"body":"to like not leave any stones unturned"},{"speaker":"[aaron_straker]","startTime":2924.761,"endTime":2929.269,"body":"sort of thing but one of the forts"},{"speaker":"[aaron_straker]","startTime":2929.429,"endTime":2933.126,"body":"one or the other you're goin put"},{"speaker":"[aaron_straker]","startTime":2929.429,"endTime":2933.126,"body":"an extra additional effort in somewhere"},{"speaker":"[bryan_boorstein]","startTime":2933.69,"endTime":2935.621,"body":"yep um"},{"speaker":"[aaron_straker]","startTime":2935.501,"endTime":2936.191,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2935.681,"endTime":2940.809,"body":"cool well also related to this a"},{"speaker":"[bryan_boorstein]","startTime":2935.681,"endTime":2940.809,"body":"little bit another on this podcast with with"},{"speaker":"[bryan_boorstein]","startTime":2940.93,"endTime":2943.754,"body":"cast you know we were it was"},{"speaker":"[bryan_boorstein]","startTime":2940.93,"endTime":2943.754,"body":"called a com at me bro who is"},{"speaker":"[bryan_boorstein]","startTime":2943.794,"endTime":2947.44,"body":"kind of the name of the podcast"},{"speaker":"[bryan_boorstein]","startTime":2943.794,"endTime":2947.44,"body":"because cast had proposed to us that that"},{"speaker":"[bryan_boorstein]","startTime":2947.5,"endTime":2951.144,"body":"we kind of try to tear him"},{"speaker":"[bryan_boorstein]","startTime":2947.5,"endTime":2951.144,"body":"down or you know ask him tough questions"},{"speaker":"[bryan_boorstein]","startTime":2951.224,"endTime":2956.088,"body":"or whatever and so one of the"},{"speaker":"[bryan_boorstein]","startTime":2951.224,"endTime":2956.088,"body":"questions i proposed was like why short overload"},{"speaker":"[bryan_boorstein]","startTime":2956.148,"endTime":2962.016,"body":"movements like like why what is the"},{"speaker":"[bryan_boorstein]","startTime":2956.148,"endTime":2962.016,"body":"reason like you invented this movement to press"},{"speaker":"[bryan_boorstein]","startTime":2962.076,"endTime":2968.707,"body":"around right and yet people for ages"},{"speaker":"[bryan_boorstein]","startTime":2962.076,"endTime":2968.707,"body":"for decades have been doing body building training"},{"speaker":"[bryan_boorstein]","startTime":2968.847,"endTime":2973.795,"body":"that didn't do any short overload movements"},{"speaker":"[bryan_boorstein]","startTime":2968.847,"endTime":2973.795,"body":"for chest at all they only did dumbbell"},{"speaker":"[bryan_boorstein]","startTime":2973.836,"endTime":2978.704,"body":"presses barbell presses and dumb bell flies"},{"speaker":"[bryan_boorstein]","startTime":2973.836,"endTime":2978.704,"body":"that was it for chest for decades until"},{"speaker":"[bryan_boorstein]","startTime":2978.884,"endTime":2984.834,"body":"cables were invented in stuff so why"},{"speaker":"[bryan_boorstein]","startTime":2978.884,"endTime":2984.834,"body":"do we go short like okay why is"},{"speaker":"[bryan_boorstein]","startTime":2984.954,"endTime":2989.421,"body":"a press around even that much better"},{"speaker":"[bryan_boorstein]","startTime":2984.954,"endTime":2989.421,"body":"that it's worth doing than just taking two"},{"speaker":"[bryan_boorstein]","startTime":2989.541,"endTime":2995.271,"body":"cables and doing a cable press where"},{"speaker":"[bryan_boorstein]","startTime":2989.541,"endTime":2995.271,"body":"you're still getting some adduction still getting the"},{"speaker":"[bryan_boorstein]","startTime":2995.311,"endTime":3000.981,"body":"cable to move across the body you're"},{"speaker":"[bryan_boorstein]","startTime":2995.311,"endTime":3000.981,"body":"still short overloading the movement you're just failing"},{"speaker":"[bryan_boorstein]","startTime":3001.041,"endTime":3006.009,"body":"to get that last like one or"},{"speaker":"[bryan_boorstein]","startTime":3001.041,"endTime":3006.009,"body":"two degrees of adduction across the chest that"},{"speaker":"[bryan_boorstein]","startTime":3006.049,"endTime":3009.194,"body":"you would be able to get by"},{"speaker":"[bryan_boorstein]","startTime":3006.049,"endTime":3009.194,"body":"doing it single arm that you can't get"},{"speaker":"[bryan_boorstein]","startTime":3009.294,"endTime":3012.62,"body":"by doing it double arm and so"},{"speaker":"[bryan_boorstein]","startTime":3009.294,"endTime":3012.62,"body":"i proposed this question to him like just"},{"speaker":"[bryan_boorstein]","startTime":3012.68,"endTime":3017.067,"body":"why why do we have to do"},{"speaker":"[bryan_boorstein]","startTime":3012.68,"endTime":3017.067,"body":"that what is the benefit especially knowing that"},{"speaker":"[bryan_boorstein]","startTime":3017.107,"endTime":3023.18,"body":"length and overload movements going to be"},{"speaker":"[bryan_boorstein]","startTime":3017.107,"endTime":3023.18,"body":"the profound stimulus for building muscle right and"},{"speaker":"[bryan_boorstein]","startTime":3023.24,"endTime":3026.303,"body":"he gave me a couple of answers"},{"speaker":"[bryan_boorstein]","startTime":3023.24,"endTime":3026.303,"body":"that i didn't really expect so i have"},{"speaker":"[bryan_boorstein]","startTime":3026.343,"endTime":3034.4,"body":"my own kind of thoughts on why"},{"speaker":"[bryan_boorstein]","startTime":3026.343,"endTime":3034.4,"body":"i would include short overload movements but the"},{"speaker":"[bryan_boorstein]","startTime":3034.5,"endTime":3039.474,"body":"one that he threw out was orthopedic"},{"speaker":"[bryan_boorstein]","startTime":3034.5,"endTime":3039.474,"body":"and i thought that was really interesting because"},{"speaker":"[bryan_boorstein]","startTime":3039.574,"endTime":3044.274,"body":"the short position of one muscle is"},{"speaker":"[bryan_boorstein]","startTime":3039.574,"endTime":3044.274,"body":"the length and position of another which you"},{"speaker":"[bryan_boorstein]","startTime":3044.314,"endTime":3046.938,"body":"and i were like all up on"},{"speaker":"[bryan_boorstein]","startTime":3044.314,"endTime":3046.938,"body":"after we took the end one thing we"},{"speaker":"[bryan_boorstein]","startTime":3046.958,"endTime":3050.484,"body":"were like oh my god the arcs"},{"speaker":"[bryan_boorstein]","startTime":3046.958,"endTime":3050.484,"body":"of motion right and yet like in the"},{"speaker":"[bryan_boorstein]","startTime":3050.564,"endTime":3054.25,"body":"moment i was kind of like i"},{"speaker":"[bryan_boorstein]","startTime":3050.564,"endTime":3054.25,"body":"wasn't focused on that my brain i wasn't"},{"speaker":"[bryan_boorstein]","startTime":3054.29,"endTime":3058.077,"body":"thinking about that so when he said"},{"speaker":"[bryan_boorstein]","startTime":3054.29,"endTime":3058.077,"body":"like yeah when you do your press around"},{"speaker":"[bryan_boorstein]","startTime":3058.157,"endTime":3063.646,"body":"and you shorten the pack you are"},{"speaker":"[bryan_boorstein]","startTime":3058.157,"endTime":3063.646,"body":"lengthening the lat the iliac lad or whatever"},{"speaker":"[bryan_boorstein]","startTime":3063.726,"endTime":3069.476,"body":"version vary whatever reach of the late"},{"speaker":"[bryan_boorstein]","startTime":3063.726,"endTime":3069.476,"body":"is correlating to the region of the chest"},{"speaker":"[bryan_boorstein]","startTime":3069.516,"endTime":3073.562,"body":"that's being worked and so orthopetically i"},{"speaker":"[bryan_boorstein]","startTime":3069.516,"endTime":3073.562,"body":"didn't really even think about that right like"},{"speaker":"[bryan_boorstein]","startTime":3073.903,"endTime":3078.491,"body":"it makes sense if i'm only doing"},{"speaker":"[bryan_boorstein]","startTime":3073.903,"endTime":3078.491,"body":"lengthened overloads for one for my chest say"},{"speaker":"[bryan_boorstein]","startTime":3078.611,"endTime":3082.838,"body":"but i'm doing shorts for my for"},{"speaker":"[bryan_boorstein]","startTime":3078.611,"endTime":3082.838,"body":"my lads then i'm again lengthening the chest"},{"speaker":"[bryan_boorstein]","startTime":3082.918,"endTime":3087.606,"body":"by shortening the lot so so it's"},{"speaker":"[bryan_boorstein]","startTime":3082.918,"endTime":3087.606,"body":"like all of this there just seems to"},{"speaker":"[bryan_boorstein]","startTime":3087.686,"endTime":3092.673,"body":"be a necessity maybe for long sustain"},{"speaker":"[bryan_boorstein]","startTime":3087.686,"endTime":3092.673,"body":"ability to train the shortened and the length"},{"speaker":"[bryan_boorstein]","startTime":3092.733,"endTime":3097.398,"body":"and positions of each muscle as antagonists"},{"speaker":"[bryan_boorstein]","startTime":3092.733,"endTime":3097.398,"body":"um so i thought that that one was"},{"speaker":"[bryan_boorstein]","startTime":3097.458,"endTime":3102.495,"body":"super interesting and then he brought up"},{"speaker":"[bryan_boorstein]","startTime":3097.458,"endTime":3102.495,"body":"a couple other ones which which i had"},{"speaker":"[bryan_boorstein]","startTime":3102.575,"endTime":3109.787,"body":"considered so i'll jump into those real"},{"speaker":"[bryan_boorstein]","startTime":3102.575,"endTime":3109.787,"body":"quick to so fatigue management is his one"},{"speaker":"[bryan_boorstein]","startTime":3109.807,"endTime":3112.732,"body":"that he brought up and i think"},{"speaker":"[bryan_boorstein]","startTime":3109.807,"endTime":3112.732,"body":"this is kind of an obvious one but"},{"speaker":"[bryan_boorstein]","startTime":3113.053,"endTime":3117.139,"body":"i didn't i didn't question him on"},{"speaker":"[bryan_boorstein]","startTime":3113.053,"endTime":3117.139,"body":"on the spot but i think you could"},{"speaker":"[bryan_boorstein]","startTime":3117.36,"endTime":3121.086,"body":"argue then like because he said you"},{"speaker":"[bryan_boorstein]","startTime":3117.36,"endTime":3121.086,"body":"know what if you just get more out"},{"speaker":"[bryan_boorstein]","startTime":3121.126,"endTime":3124.093,"body":"of doing six sets of this movement"},{"speaker":"[bryan_boorstein]","startTime":3121.126,"endTime":3124.093,"body":"instead of having you three sets of that"},{"speaker":"[bryan_boorstein]","startTime":3124.213,"endTime":3131.384,"body":"one and i'm like yeah but like"},{"speaker":"[bryan_boorstein]","startTime":3124.213,"endTime":3131.384,"body":"what if you know three sets of incline"},{"speaker":"[bryan_boorstein]","startTime":3131.464,"endTime":3134.629,"body":"curls was just as good as six"},{"speaker":"[bryan_boorstein]","startTime":3131.464,"endTime":3134.629,"body":"sets of spider curls and now you did"},{"speaker":"[bryan_boorstein]","startTime":3134.669,"endTime":3138.596,"body":"it in half the amount of time"},{"speaker":"[bryan_boorstein]","startTime":3134.669,"endTime":3138.596,"body":"type thing so so the fatigue management one"},{"speaker":"[bryan_boorstein]","startTime":3138.676,"endTime":3143.446,"body":"i think is is arguable um and"},{"speaker":"[bryan_boorstein]","startTime":3138.676,"endTime":3143.446,"body":"something i may ask him about in the"},{"speaker":"[bryan_boorstein]","startTime":3143.506,"endTime":3149.546,"body":"future as well um and then i"},{"speaker":"[bryan_boorstein]","startTime":3143.506,"endTime":3149.546,"body":"see you high lighted one as well which"},{"speaker":"[bryan_boorstein]","startTime":3149.607,"endTime":3155.396,"body":"was subtle facilitate glucose into the muscle"},{"speaker":"[bryan_boorstein]","startTime":3149.607,"endTime":3155.396,"body":"cells and so that was one that i"},{"speaker":"[bryan_boorstein]","startTime":3155.536,"endTime":3162.708,"body":"think is somewhat obvious if you understand"},{"speaker":"[bryan_boorstein]","startTime":3155.536,"endTime":3162.708,"body":"metabolic training principles but again one that like"},{"speaker":"[bryan_boorstein]","startTime":3162.849,"endTime":3166.314,"body":"in the moment as i was speaking"},{"speaker":"[bryan_boorstein]","startTime":3162.849,"endTime":3166.314,"body":"with him wasn't in like the forefront of"},{"speaker":"[bryan_boorstein]","startTime":3166.395,"endTime":3170.341,"body":"my brain so if you're in a"},{"speaker":"[bryan_boorstein]","startTime":3166.395,"endTime":3170.341,"body":"phase of training where shuttling those types of"},{"speaker":"[bryan_boorstein]","startTime":3170.421,"endTime":3175.57,"body":"nutrients into your muscle cells is kind"},{"speaker":"[bryan_boorstein]","startTime":3170.421,"endTime":3175.57,"body":"of the objective that obviously short overload movements"},{"speaker":"[bryan_boorstein]","startTime":3175.61,"endTime":3181.964,"body":"would help facilitate that you can train"},{"speaker":"[bryan_boorstein]","startTime":3175.61,"endTime":3181.964,"body":"with increased frequency with short overload movement so"},{"speaker":"[bryan_boorstein]","startTime":3184.35,"endTime":3188.156,"body":"you could like i think that's actually"},{"speaker":"[bryan_boorstein]","startTime":3184.35,"endTime":3188.156,"body":"a perfect example in my training program now"},{"speaker":"[bryan_boorstein]","startTime":3188.276,"endTime":3192.483,"body":"how i have my big quad lengthen"},{"speaker":"[bryan_boorstein]","startTime":3188.276,"endTime":3192.483,"body":"day where everything gets really sore but and"},{"speaker":"[bryan_boorstein]","startTime":3192.543,"endTime":3195.067,"body":"then if i were to do another"},{"speaker":"[bryan_boorstein]","startTime":3192.543,"endTime":3195.067,"body":"quad lengthen day i'd probably have to wait"},{"speaker":"[bryan_boorstein]","startTime":3195.107,"endTime":3198.934,"body":"five or six days to do again"},{"speaker":"[bryan_boorstein]","startTime":3195.107,"endTime":3198.934,"body":"but i can throw this like short overload"},{"speaker":"[bryan_boorstein]","startTime":3198.994,"endTime":3202.84,"body":"leg extension in there after three days"},{"speaker":"[bryan_boorstein]","startTime":3198.994,"endTime":3202.84,"body":"and that's fine and it doesn't impact my"},{"speaker":"[bryan_boorstein]","startTime":3202.9,"endTime":3207.829,"body":"recovery so so i think there's a"},{"speaker":"[bryan_boorstein]","startTime":3202.9,"endTime":3207.829,"body":"huge use of short overload movements there as"},{"speaker":"[bryan_boorstein]","startTime":3207.889,"endTime":3211.927,"body":"well and then the last one that"},{"speaker":"[bryan_boorstein]","startTime":3207.889,"endTime":3211.927,"body":"cast i think agrees with but wouldn't like"},{"speaker":"[bryan_boorstein]","startTime":3213.2,"endTime":3216.345,"body":"come out and state confidently just because"},{"speaker":"[bryan_boorstein]","startTime":3213.2,"endTime":3216.345,"body":"of the state of the research right now"},{"speaker":"[bryan_boorstein]","startTime":3216.866,"endTime":3222.595,"body":"is regional hypertrophy which is that some"},{"speaker":"[bryan_boorstein]","startTime":3216.866,"endTime":3222.595,"body":"parts of the muscle are going to hypertrophy"},{"speaker":"[bryan_boorstein]","startTime":3222.716,"endTime":3227.323,"body":"more than others at different points of"},{"speaker":"[bryan_boorstein]","startTime":3222.716,"endTime":3227.323,"body":"them movement so there was we believe a"},{"speaker":"[bryan_boorstein]","startTime":3227.403,"endTime":3231.971,"body":"leg extension study that was referenced where"},{"speaker":"[bryan_boorstein]","startTime":3227.403,"endTime":3231.971,"body":"the the part closer to the knee like"},{"speaker":"[bryan_boorstein]","startTime":3232.031,"endTime":3237.019,"body":"the vim grew more at the short"},{"speaker":"[bryan_boorstein]","startTime":3232.031,"endTime":3237.019,"body":"position whereas the part distil i believe close"},{"speaker":"[bryan_boorstein]","startTime":3237.28,"endTime":3242.208,"body":"the hip grew no it's the other"},{"speaker":"[bryan_boorstein]","startTime":3237.28,"endTime":3242.208,"body":"way proximal closer to the hip grew more"},{"speaker":"[bryan_boorstein]","startTime":3242.569,"endTime":3247.457,"body":"at the length and position of the"},{"speaker":"[bryan_boorstein]","startTime":3242.569,"endTime":3247.457,"body":"leg extension and then cass was saying that"},{"speaker":"[bryan_boorstein]","startTime":3247.617,"endTime":3251.544,"body":"in some of the tests that they"},{"speaker":"[bryan_boorstein]","startTime":3247.617,"endTime":3251.544,"body":"have done the lab that they've actually seen"},{"speaker":"[bryan_boorstein]","startTime":3252.004,"endTime":3257.454,"body":"the similar response in testing the long"},{"speaker":"[bryan_boorstein]","startTime":3252.004,"endTime":3257.454,"body":"head of the try sep that there's different"},{"speaker":"[bryan_boorstein]","startTime":3257.474,"endTime":3262.823,"body":"parts of the long head that activate"},{"speaker":"[bryan_boorstein]","startTime":3257.474,"endTime":3262.823,"body":"when you're in the stretch on overhead versus"},{"speaker":"[bryan_boorstein]","startTime":3262.883,"endTime":3268.616,"body":"being in the shortened position overhead so"},{"speaker":"[bryan_boorstein]","startTime":3262.883,"endTime":3268.616,"body":"so i think that's another potential aspect or"},{"speaker":"[bryan_boorstein]","startTime":3268.736,"endTime":3270.019,"body":"benefit of short overload movement"},{"speaker":"[aaron_straker]","startTime":3271.321,"endTime":3271.882,"body":"yeah i mean"},{"speaker":"[bryan_boorstein]","startTime":3272.08,"endTime":3272.263,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3272.203,"endTime":3277.071,"body":"it really i think comes down to"},{"speaker":"[aaron_straker]","startTime":3272.203,"endTime":3277.071,"body":"what are some other context or sorry what"},{"speaker":"[aaron_straker]","startTime":3277.131,"endTime":3281.298,"body":"is the specific context for like the"},{"speaker":"[aaron_straker]","startTime":3277.131,"endTime":3281.298,"body":"client the thing you're doing because like the"},{"speaker":"[aaron_straker]","startTime":3281.378,"endTime":3285.605,"body":"orthopedic is a great one the one"},{"speaker":"[aaron_straker]","startTime":3281.378,"endTime":3285.605,"body":"that i really highlighted in the most kind"},{"speaker":"[aaron_straker]","startTime":3285.665,"endTime":3293.458,"body":"of practical scenario i see is client"},{"speaker":"[aaron_straker]","startTime":3285.665,"endTime":3293.458,"body":"wants fat loss maybe they have some knowgluecoas"},{"speaker":"[aaron_straker]","startTime":3294.019,"endTime":3299.907,"body":"sensitivity insolent you know sensitivity issues you"},{"speaker":"[aaron_straker]","startTime":3294.019,"endTime":3299.907,"body":"can use much more short range movements to"},{"speaker":"[aaron_straker]","startTime":3300.007,"endTime":3307.739,"body":"through metabolic style training to basically um"},{"speaker":"[aaron_straker]","startTime":3300.007,"endTime":3307.739,"body":"further not influence but yeah influence you know"},{"speaker":"[aaron_straker]","startTime":3307.799,"endTime":3312.247,"body":"glucose uptake into those larger muscle groups"},{"speaker":"[aaron_straker]","startTime":3307.799,"endTime":3312.247,"body":"and then if you're training them shortened right"},{"speaker":"[aaron_straker]","startTime":3312.267,"endTime":3315.953,"body":"you can add a higher volume and"},{"speaker":"[aaron_straker]","startTime":3312.267,"endTime":3315.953,"body":"then you do a higher frequency with"},{"speaker":"[bryan_boorstein]","startTime":3316.03,"endTime":3316.05,"body":"m"},{"speaker":"[aaron_straker]","startTime":3316.053,"endTime":3320.701,"body":"more shortened range so that that can"},{"speaker":"[aaron_straker]","startTime":3316.053,"endTime":3320.701,"body":"help your fat loss just through burning through"},{"speaker":"[aaron_straker]","startTime":3320.761,"endTime":3326.651,"body":"more glucose um so i mean yeah"},{"speaker":"[aaron_straker]","startTime":3320.761,"endTime":3326.651,"body":"really it's it's just the context is it"},{"speaker":"[aaron_straker]","startTime":3326.791,"endTime":3330.998,"body":"maximising hypertrophy right which is generally what"},{"speaker":"[aaron_straker]","startTime":3326.791,"endTime":3330.998,"body":"we're talking about you know so that's where"},{"speaker":"[aaron_straker]","startTime":3331.178,"endTime":3334.324,"body":"one of those things where like what"},{"speaker":"[aaron_straker]","startTime":3331.178,"endTime":3334.324,"body":"is the context and that really does"},{"speaker":"[bryan_boorstein]","startTime":3334.154,"endTime":3334.317,"body":"right"},{"speaker":"[aaron_straker]","startTime":3334.484,"endTime":3339.196,"body":"it is important for for you know"},{"speaker":"[aaron_straker]","startTime":3334.484,"endTime":3339.196,"body":"what may be the most appropr i answer"},{"speaker":"[bryan_boorstein]","startTime":3340.971,"endTime":3341.472,"body":"no totally"},{"speaker":"[aaron_straker]","startTime":3341.194,"endTime":3341.277,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3341.512,"endTime":3345.939,"body":"i agree and that's that's good context"},{"speaker":"[bryan_boorstein]","startTime":3341.512,"endTime":3345.939,"body":"that you added as well cool well the"},{"speaker":"[bryan_boorstein]","startTime":3346.059,"endTime":3350.847,"body":"last topic here for the day is"},{"speaker":"[bryan_boorstein]","startTime":3346.059,"endTime":3350.847,"body":"we had a question on our instagram and"},{"speaker":"[bryan_boorstein]","startTime":3351.068,"endTime":3357.899,"body":"from two episodes ago uh about minimum"},{"speaker":"[bryan_boorstein]","startTime":3351.068,"endTime":3357.899,"body":"session volume and so we kind of theorized"},{"speaker":"[bryan_boorstein]","startTime":3358.14,"endTime":3362.887,"body":"or discussed around the idea that it"},{"speaker":"[bryan_boorstein]","startTime":3358.14,"endTime":3362.887,"body":"depends on how close to failure you're working"},{"speaker":"[bryan_boorstein]","startTime":3363.128,"endTime":3367.701,"body":"like if you're going to absolute failure"},{"speaker":"[bryan_boorstein]","startTime":3363.128,"endTime":3367.701,"body":"of past failure like who's to say one"},{"speaker":"[bryan_boorstein]","startTime":3367.821,"endTime":3372.449,"body":"set isn't equivalent to three sets at"},{"speaker":"[bryan_boorstein]","startTime":3367.821,"endTime":3372.449,"body":"three r i r right so the literature"},{"speaker":"[bryan_boorstein]","startTime":3372.529,"endTime":3377.758,"body":"seems to show that three sets is"},{"speaker":"[bryan_boorstein]","startTime":3372.529,"endTime":3377.758,"body":"the minimum may be for in session volume"},{"speaker":"[bryan_boorstein]","startTime":3377.838,"endTime":3381.945,"body":"per per muscle but again like just"},{"speaker":"[bryan_boorstein]","startTime":3377.838,"endTime":3381.945,"body":"like i said you know what if those"},{"speaker":"[bryan_boorstein]","startTime":3381.985,"endTime":3386.092,"body":"three sets are three r r versus"},{"speaker":"[bryan_boorstein]","startTime":3381.985,"endTime":3386.092,"body":"one set to zero r plus some partials"},{"speaker":"[bryan_boorstein]","startTime":3386.132,"endTime":3390.479,"body":"or whatever and and we kind of"},{"speaker":"[bryan_boorstein]","startTime":3386.132,"endTime":3390.479,"body":"theorized that they would be relatively equivalent so"},{"speaker":"[bryan_boorstein]","startTime":3390.539,"endTime":3395.286,"body":"maybe isn't actually a minimum session volume"},{"speaker":"[bryan_boorstein]","startTime":3390.539,"endTime":3395.286,"body":"it's a minimum session like intensity threshold of"},{"speaker":"[bryan_boorstein]","startTime":3395.346,"endTime":3400.765,"body":"sorts so the same guy wrote back"},{"speaker":"[bryan_boorstein]","startTime":3395.346,"endTime":3400.765,"body":"and said he had a follow up question"},{"speaker":"[bryan_boorstein]","startTime":3401.686,"endTime":3405.353,"body":"and he said as you become more"},{"speaker":"[bryan_boorstein]","startTime":3401.686,"endTime":3405.353,"body":"advanced how do you know when the muscle"},{"speaker":"[bryan_boorstein]","startTime":3405.473,"endTime":3409.199,"body":"is recovered enough to train it again"},{"speaker":"[bryan_boorstein]","startTime":3405.473,"endTime":3409.199,"body":"how do you know you're not waiting too"},{"speaker":"[bryan_boorstein]","startTime":3409.319,"endTime":3414.087,"body":"long to hit it again and what"},{"speaker":"[bryan_boorstein]","startTime":3409.319,"endTime":3414.087,"body":"signs can you look for and so this"},{"speaker":"[bryan_boorstein]","startTime":3414.167,"endTime":3419.376,"body":"is interesting because it also plays into"},{"speaker":"[bryan_boorstein]","startTime":3414.167,"endTime":3419.376,"body":"the question of in session volume it's a"},{"speaker":"[bryan_boorstein]","startTime":3419.456,"endTime":3426.851,"body":"follow up question of sorts because you"},{"speaker":"[bryan_boorstein]","startTime":3419.456,"endTime":3426.851,"body":"did one set even to failure or three"},{"speaker":"[bryan_boorstein]","startTime":3426.891,"endTime":3431.535,"body":"sets to three r i r you"},{"speaker":"[bryan_boorstein]","startTime":3426.891,"endTime":3431.535,"body":"can probably recover a lot faster and train"},{"speaker":"[bryan_boorstein]","startTime":3431.595,"endTime":3435.839,"body":"that muscle again than if you did"},{"speaker":"[bryan_boorstein]","startTime":3431.595,"endTime":3435.839,"body":"five sets to zero r i r or"},{"speaker":"[bryan_boorstein]","startTime":3436.56,"endTime":3441.708,"body":"ten or twelve sets to three r"},{"speaker":"[bryan_boorstein]","startTime":3436.56,"endTime":3441.708,"body":"r type thing so just generally you know"},{"speaker":"[bryan_boorstein]","startTime":3441.828,"endTime":3445.975,"body":"whether whichever side of the spectrum you're"},{"speaker":"[bryan_boorstein]","startTime":3441.828,"endTime":3445.975,"body":"falling on and however much volume you're doing"},{"speaker":"[bryan_boorstein]","startTime":3446.055,"endTime":3452.253,"body":"in your training session what or something"},{"speaker":"[bryan_boorstein]","startTime":3446.055,"endTime":3452.253,"body":"that we can look for to to determine"},{"speaker":"[bryan_boorstein]","startTime":3452.313,"endTime":3453.678,"body":"whether we should be training that muscle"},{"speaker":"[bryan_boorstein]","startTime":3452.313,"endTime":3453.678,"body":"again"},{"speaker":"[aaron_straker]","startTime":3455.771,"endTime":3460.238,"body":"so the first kind of couple things"},{"speaker":"[aaron_straker]","startTime":3455.771,"endTime":3460.238,"body":"i had here were more subjective perception type"},{"speaker":"[aaron_straker]","startTime":3460.338,"endTime":3464.485,"body":"stuff which is general soreness right how"},{"speaker":"[aaron_straker]","startTime":3460.338,"endTime":3464.485,"body":"sore are you that's a really really easy"},{"speaker":"[aaron_straker]","startTime":3464.646,"endTime":3470.716,"body":"one um but then also like general"},{"speaker":"[aaron_straker]","startTime":3464.646,"endTime":3470.716,"body":"fatigue in that muscle so what i would"},{"speaker":"[aaron_straker]","startTime":3470.856,"endTime":3471.697,"body":"consider this is like"},{"speaker":"[bryan_boorstein]","startTime":3471.82,"endTime":3471.98,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3472.198,"endTime":3477.267,"body":"it's kind of like a grade under"},{"speaker":"[aaron_straker]","startTime":3472.198,"endTime":3477.267,"body":"soreness like you're not sore but you're you"},{"speaker":"[aaron_straker]","startTime":3477.327,"endTime":3480.672,"body":"can feel fatigue in them and the"},{"speaker":"[aaron_straker]","startTime":3477.327,"endTime":3480.672,"body":"other no i had here is i find"},{"speaker":"[aaron_straker]","startTime":3480.712,"endTime":3484.158,"body":"this is more perceivable in lower body"},{"speaker":"[aaron_straker]","startTime":3480.712,"endTime":3484.158,"body":"than my upper body"},{"speaker":"[bryan_boorstein]","startTime":3484.103,"endTime":3484.63,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3484.799,"endTime":3488.525,"body":"um when i the last time i"},{"speaker":"[aaron_straker]","startTime":3484.799,"endTime":3488.525,"body":"was like dieting i would find that like"},{"speaker":"[aaron_straker]","startTime":3488.606,"endTime":3491.911,"body":"my legs wouldn't be sore but like"},{"speaker":"[aaron_straker]","startTime":3488.606,"endTime":3491.911,"body":"they would just be kind of like little"},{"speaker":"[aaron_straker]","startTime":3492.411,"endTime":3495.675,"body":"they felt heavier as i would be"},{"speaker":"[aaron_straker]","startTime":3492.411,"endTime":3495.675,"body":"going up the stairs and i could tell"},{"speaker":"[aaron_straker]","startTime":3495.715,"endTime":3501.611,"body":"they just weren't recovered sufficiently yet so"},{"speaker":"[aaron_straker]","startTime":3495.715,"endTime":3501.611,"body":"those are like the kind of two big"},{"speaker":"[aaron_straker]","startTime":3501.852,"endTime":3507.221,"body":"you know kind of perceivable ones that"},{"speaker":"[aaron_straker]","startTime":3501.852,"endTime":3507.221,"body":"immediately come to mind for me but to"},{"speaker":"[aaron_straker]","startTime":3507.301,"endTime":3511.347,"body":"add a little bit more context to"},{"speaker":"[aaron_straker]","startTime":3507.301,"endTime":3511.347,"body":"this and i think this really lends itself"},{"speaker":"[aaron_straker]","startTime":3511.448,"endTime":3516.937,"body":"nicely to the conversation we had with"},{"speaker":"[aaron_straker]","startTime":3511.448,"endTime":3516.937,"body":"some of these other questions is what how"},{"speaker":"[aaron_straker]","startTime":3517.057,"endTime":3523.307,"body":"intelligently is your training designed right so"},{"speaker":"[aaron_straker]","startTime":3517.057,"endTime":3523.307,"body":"maybe the prior session was all shortened overload"},{"speaker":"[aaron_straker]","startTime":3523.408,"endTime":3528.857,"body":"movements you should and early be able"},{"speaker":"[aaron_straker]","startTime":3523.408,"endTime":3528.857,"body":"to recover quicker from these than if you"},{"speaker":"[aaron_straker]","startTime":3528.897,"endTime":3534.626,"body":"were doing much more lengthened or maybe"},{"speaker":"[aaron_straker]","startTime":3528.897,"endTime":3534.626,"body":"lengthened plus a pause at the fully you"},{"speaker":"[aaron_straker]","startTime":3534.686,"endTime":3539.614,"body":"know in a n e centric position"},{"speaker":"[aaron_straker]","startTime":3534.686,"endTime":3539.614,"body":"because that's goin more damaging generally will take"},{"speaker":"[aaron_straker]","startTime":3539.675,"endTime":3544.893,"body":"a little bit longer to recover so"},{"speaker":"[aaron_straker]","startTime":3539.675,"endTime":3544.893,"body":"that's where you know the the some of"},{"speaker":"[aaron_straker]","startTime":3544.953,"endTime":3549.841,"body":"it is pure perception type of thing"},{"speaker":"[aaron_straker]","startTime":3544.953,"endTime":3549.841,"body":"but then also like an understanding training and"},{"speaker":"[aaron_straker]","startTime":3549.981,"endTime":3555.851,"body":"intelligent training either designing intelligent training yourself"},{"speaker":"[aaron_straker]","startTime":3549.981,"endTime":3555.851,"body":"or having someone do it for you can"},{"speaker":"[aaron_straker]","startTime":3555.992,"endTime":3560.28,"body":"really help you understand that there as"},{"speaker":"[aaron_straker]","startTime":3555.992,"endTime":3560.28,"body":"well so those are kind of like the"},{"speaker":"[aaron_straker]","startTime":3560.34,"endTime":3563.867,"body":"first three things that come to mind"},{"speaker":"[aaron_straker]","startTime":3560.34,"endTime":3563.867,"body":"with this question what do you think brian"},{"speaker":"[bryan_boorstein]","startTime":3564.911,"endTime":3567.956,"body":"yeah i mean you pretty much nailed"},{"speaker":"[bryan_boorstein]","startTime":3564.911,"endTime":3567.956,"body":"all of that so i'll just kind of"},{"speaker":"[bryan_boorstein]","startTime":3568.016,"endTime":3573.665,"body":"like maybe expand and add a little"},{"speaker":"[bryan_boorstein]","startTime":3568.016,"endTime":3573.665,"body":"personal anecdote but but yeah i think soreness"},{"speaker":"[bryan_boorstein]","startTime":3573.725,"endTime":3578.411,"body":"and fatigue are going to be the"},{"speaker":"[bryan_boorstein]","startTime":3573.725,"endTime":3578.411,"body":"main two characteristic that you're looking for um"},{"speaker":"[bryan_boorstein]","startTime":3579.374,"endTime":3586.616,"body":"and i think that soreness isn't always"},{"speaker":"[bryan_boorstein]","startTime":3579.374,"endTime":3586.616,"body":"great because you can still have a little"},{"speaker":"[bryan_boorstein]","startTime":3586.636,"endTime":3593.046,"body":"bit of soreness but be recovered and"},{"speaker":"[bryan_boorstein]","startTime":3586.636,"endTime":3593.046,"body":"so the fatigue one is more the one"},{"speaker":"[bryan_boorstein]","startTime":3593.086,"endTime":3599.377,"body":"i would focus on because i think"},{"speaker":"[bryan_boorstein]","startTime":3593.086,"endTime":3599.377,"body":"fatigue would insinuate that you're not recovered but"},{"speaker":"[bryan_boorstein]","startTime":3599.477,"endTime":3604.786,"body":"being able to acutely assess like hey"},{"speaker":"[bryan_boorstein]","startTime":3599.477,"endTime":3604.786,"body":"i'm still too fatigued i don't think i"},{"speaker":"[bryan_boorstein]","startTime":3604.866,"endTime":3610.736,"body":"can i can do this today type"},{"speaker":"[bryan_boorstein]","startTime":3604.866,"endTime":3610.736,"body":"thing is is a skill that's probably learned"},{"speaker":"[bryan_boorstein]","startTime":3610.796,"endTime":3618.524,"body":"over time and something that's home right"},{"speaker":"[bryan_boorstein]","startTime":3610.796,"endTime":3618.524,"body":"so i'll provide an example for me in"},{"speaker":"[bryan_boorstein]","startTime":3618.584,"endTime":3622.648,"body":"the way my program is structured right"},{"speaker":"[bryan_boorstein]","startTime":3618.584,"endTime":3622.648,"body":"now i have my short overload leg extensions"},{"speaker":"[bryan_boorstein]","startTime":3622.888,"endTime":3627.303,"body":"on my hamstring day and then i"},{"speaker":"[bryan_boorstein]","startTime":3622.888,"endTime":3627.303,"body":"have this other quad day that's basically all"},{"speaker":"[bryan_boorstein]","startTime":3627.403,"endTime":3633.25,"body":"lengthened so i did my big lengthened"},{"speaker":"[bryan_boorstein]","startTime":3627.403,"endTime":3633.25,"body":"quad day and then i have two full"},{"speaker":"[bryan_boorstein]","startTime":3633.29,"endTime":3637.115,"body":"rest days where i train upper body"},{"speaker":"[bryan_boorstein]","startTime":3633.29,"endTime":3637.115,"body":"one of the days but two rest days"},{"speaker":"[bryan_boorstein]","startTime":3637.175,"endTime":3641.781,"body":"from lower body and then on the"},{"speaker":"[bryan_boorstein]","startTime":3637.175,"endTime":3641.781,"body":"third day i come in and i train"},{"speaker":"[bryan_boorstein]","startTime":3641.841,"endTime":3646.129,"body":"ham strings and then i am supposed"},{"speaker":"[bryan_boorstein]","startTime":3641.841,"endTime":3646.129,"body":"to do my short overload leg extensions all"},{"speaker":"[bryan_boorstein]","startTime":3646.169,"endTime":3651.397,"body":"throughout this cycle the whole time i've"},{"speaker":"[bryan_boorstein]","startTime":3646.169,"endTime":3651.397,"body":"still had minor soreness by the time i"},{"speaker":"[bryan_boorstein]","startTime":3651.518,"endTime":3656.165,"body":"get to ham string day i've still"},{"speaker":"[bryan_boorstein]","startTime":3651.518,"endTime":3656.165,"body":"had minor soreness in my quads but i've"},{"speaker":"[bryan_boorstein]","startTime":3656.245,"endTime":3662.836,"body":"been fine i've been able to do"},{"speaker":"[bryan_boorstein]","startTime":3656.245,"endTime":3662.836,"body":"my warm upsets for leg extensions and and"},{"speaker":"[bryan_boorstein]","startTime":3662.937,"endTime":3665.622,"body":"know that i'm going to be okay"},{"speaker":"[bryan_boorstein]","startTime":3662.937,"endTime":3665.622,"body":"like i would a warm upset or to"},{"speaker":"[bryan_boorstein]","startTime":3665.783,"endTime":3670.102,"body":"increase some weight and be like i"},{"speaker":"[bryan_boorstein]","startTime":3665.783,"endTime":3670.102,"body":"got this you know it's fine just in"},{"speaker":"[bryan_boorstein]","startTime":3670.162,"endTime":3674.91,"body":"my last session i did my ham"},{"speaker":"[bryan_boorstein]","startTime":3670.162,"endTime":3674.91,"body":"strings the other day and i went to"},{"speaker":"[bryan_boorstein]","startTime":3674.99,"endTime":3679.237,"body":"warm up my leg extensions and i"},{"speaker":"[bryan_boorstein]","startTime":3674.99,"endTime":3679.237,"body":"could tell the same level of minimal soreness"},{"speaker":"[bryan_boorstein]","startTime":3679.257,"endTime":3683.681,"body":"that i've had in my quads almost"},{"speaker":"[bryan_boorstein]","startTime":3679.257,"endTime":3683.681,"body":"every i'm that i do this but i"},{"speaker":"[bryan_boorstein]","startTime":3683.761,"endTime":3687.287,"body":"did my first warm upset and i"},{"speaker":"[bryan_boorstein]","startTime":3683.761,"endTime":3687.287,"body":"was like huh that feels a little weird"},{"speaker":"[bryan_boorstein]","startTime":3687.347,"endTime":3690.232,"body":"but you know let's take a short"},{"speaker":"[bryan_boorstein]","startTime":3687.347,"endTime":3690.232,"body":"break will come back and we'll do another"},{"speaker":"[bryan_boorstein]","startTime":3690.272,"endTime":3694.759,"body":"warm upset because usually the second warm"},{"speaker":"[bryan_boorstein]","startTime":3690.272,"endTime":3694.759,"body":"upset you kind of can tell whether you"},{"speaker":"[bryan_boorstein]","startTime":3694.799,"endTime":3698.666,"body":"just need that first one just to"},{"speaker":"[bryan_boorstein]","startTime":3694.799,"endTime":3698.666,"body":"grease the grove do the movement pattern type"},{"speaker":"[bryan_boorstein]","startTime":3698.706,"endTime":3703.113,"body":"thing second warm upset i still felt"},{"speaker":"[bryan_boorstein]","startTime":3698.706,"endTime":3703.113,"body":"like i just didn't have that pop in"},{"speaker":"[bryan_boorstein]","startTime":3703.153,"endTime":3706.218,"body":"my quads that i wanted and it"},{"speaker":"[bryan_boorstein]","startTime":3703.153,"endTime":3706.218,"body":"felt like it wasn't contracting fully at the"},{"speaker":"[bryan_boorstein]","startTime":3706.258,"endTime":3709.874,"body":"top so i just i just called"},{"speaker":"[bryan_boorstein]","startTime":3706.258,"endTime":3709.874,"body":"it today i was like you know what"},{"speaker":"[bryan_boorstein]","startTime":3709.974,"endTime":3713.199,"body":"i don't think my quads are actually"},{"speaker":"[bryan_boorstein]","startTime":3709.974,"endTime":3713.199,"body":"recovered right now they actually have this kind"},{"speaker":"[bryan_boorstein]","startTime":3713.259,"endTime":3718.267,"body":"of received fatigue that you mentioned and"},{"speaker":"[bryan_boorstein]","startTime":3713.259,"endTime":3718.267,"body":"and i didn't do them so the next"},{"speaker":"[bryan_boorstein]","startTime":3718.367,"endTime":3721.933,"body":"morning i came back and i did"},{"speaker":"[bryan_boorstein]","startTime":3718.367,"endTime":3721.933,"body":"them the next morning and i exceeded performance"},{"speaker":"[bryan_boorstein]","startTime":3721.973,"endTime":3728.481,"body":"and they felt great and everything was"},{"speaker":"[bryan_boorstein]","startTime":3721.973,"endTime":3728.481,"body":"fine and so acute like maybe i would"},{"speaker":"[bryan_boorstein]","startTime":3728.501,"endTime":3731.827,"body":"have been okay if i would have"},{"speaker":"[bryan_boorstein]","startTime":3728.501,"endTime":3731.827,"body":"done them the day prior to like maybe"},{"speaker":"[bryan_boorstein]","startTime":3732.047,"endTime":3736.194,"body":"i could have pushed psychologically through and"},{"speaker":"[bryan_boorstein]","startTime":3732.047,"endTime":3736.194,"body":"just done it but going to the next"},{"speaker":"[bryan_boorstein]","startTime":3736.294,"endTime":3740.462,"body":"day kind of insured it was like"},{"speaker":"[bryan_boorstein]","startTime":3736.294,"endTime":3740.462,"body":"a safety of sorts insured that i would"},{"speaker":"[bryan_boorstein]","startTime":3740.522,"endTime":3743.891,"body":"be one hundred per cent recover and"},{"speaker":"[bryan_boorstein]","startTime":3740.522,"endTime":3743.891,"body":"i'd be ready to go these things can"},{"speaker":"[bryan_boorstein]","startTime":3743.971,"endTime":3748.819,"body":"change over time so for eleven weeks"},{"speaker":"[bryan_boorstein]","startTime":3743.971,"endTime":3748.819,"body":"i've been doing this or however long and"},{"speaker":"[bryan_boorstein]","startTime":3748.859,"endTime":3753.767,"body":"i've just been hitting my my leg"},{"speaker":"[bryan_boorstein]","startTime":3748.859,"endTime":3753.767,"body":"extensions with no big deal this week i"},{"speaker":"[bryan_boorstein]","startTime":3753.827,"endTime":3758.374,"body":"didn't feel the same so it changed"},{"speaker":"[bryan_boorstein]","startTime":3753.827,"endTime":3758.374,"body":"it wasn't the same as prior weeks i"},{"speaker":"[bryan_boorstein]","startTime":3758.454,"endTime":3761.619,"body":"took an extra rest ay and did"},{"speaker":"[bryan_boorstein]","startTime":3758.454,"endTime":3761.619,"body":"it again so you just kind of have"},{"speaker":"[bryan_boorstein]","startTime":3761.679,"endTime":3765.786,"body":"to look out for signs like that"},{"speaker":"[bryan_boorstein]","startTime":3761.679,"endTime":3765.786,"body":"within yourself and then it all kind of"},{"speaker":"[bryan_boorstein]","startTime":3765.846,"endTime":3770.594,"body":"circles back to the programming piece that"},{"speaker":"[bryan_boorstein]","startTime":3765.846,"endTime":3770.594,"body":"aron mentioned is that like if you're going"},{"speaker":"[bryan_boorstein]","startTime":3770.614,"endTime":3775.502,"body":"to have this one big quad day"},{"speaker":"[bryan_boorstein]","startTime":3770.614,"endTime":3775.502,"body":"that's super lengthened overloaded then you probably need"},{"speaker":"[bryan_boorstein]","startTime":3775.803,"endTime":3779.209,"body":"to have that other day that's just"},{"speaker":"[bryan_boorstein]","startTime":3775.803,"endTime":3779.209,"body":"short so that you can manage your fatigue"},{"speaker":"[bryan_boorstein]","startTime":3779.79,"endTime":3783.376,"body":"maybe you have a day that's kind"},{"speaker":"[bryan_boorstein]","startTime":3779.79,"endTime":3783.376,"body":"of mixed you have some short stuff and"},{"speaker":"[bryan_boorstein]","startTime":3783.436,"endTime":3786.34,"body":"some length and stuff so the damage"},{"speaker":"[bryan_boorstein]","startTime":3783.436,"endTime":3786.34,"body":"isn't quite as high as it would be"},{"speaker":"[bryan_boorstein]","startTime":3786.401,"endTime":3790.367,"body":"if you just had like this big"},{"speaker":"[bryan_boorstein]","startTime":3786.401,"endTime":3790.367,"body":"lengthen day so then maybe three or four"},{"speaker":"[bryan_boorstein]","startTime":3790.407,"endTime":3795.456,"body":"days later you can just and your"},{"speaker":"[bryan_boorstein]","startTime":3790.407,"endTime":3795.456,"body":"legs all over again maybe you're not doing"},{"speaker":"[bryan_boorstein]","startTime":3795.576,"endTime":3800.484,"body":"much volume so you're doing like you"},{"speaker":"[bryan_boorstein]","startTime":3795.576,"endTime":3800.484,"body":"know one one or two sets of squats"},{"speaker":"[bryan_boorstein]","startTime":3800.604,"endTime":3803.95,"body":"one day and then two days later"},{"speaker":"[bryan_boorstein]","startTime":3800.604,"endTime":3803.95,"body":"you can do leg extensions and then two"},{"speaker":"[bryan_boorstein]","startTime":3803.99,"endTime":3806.681,"body":"days after that you can do pendulum"},{"speaker":"[bryan_boorstein]","startTime":3803.99,"endTime":3806.681,"body":"squat and two days after that you can"},{"speaker":"[bryan_boorstein]","startTime":3806.721,"endTime":3813.582,"body":"do leg extensions again it really depends"},{"speaker":"[bryan_boorstein]","startTime":3806.721,"endTime":3813.582,"body":"how you're organizing your training but i think"},{"speaker":"[bryan_boorstein]","startTime":3813.742,"endTime":3820.015,"body":"looking at that factor of a soreness"},{"speaker":"[bryan_boorstein]","startTime":3813.742,"endTime":3820.015,"body":"but not putting too much credence in soreness"},{"speaker":"[bryan_boorstein]","startTime":3820.035,"endTime":3825.063,"body":"because understanding that you can still perform"},{"speaker":"[bryan_boorstein]","startTime":3820.035,"endTime":3825.063,"body":"even if you're light lisa right but that"},{"speaker":"[bryan_boorstein]","startTime":3825.144,"endTime":3830.534,"body":"that sense of fatigue is important and"},{"speaker":"[bryan_boorstein]","startTime":3825.144,"endTime":3830.534,"body":"then just going through trial and error and"},{"speaker":"[bryan_boorstein]","startTime":3831.136,"endTime":3835.837,"body":"probably making sure that you start on"},{"speaker":"[bryan_boorstein]","startTime":3831.136,"endTime":3835.837,"body":"the lower side of vallum an effort because"},{"speaker":"[bryan_boorstein]","startTime":3835.877,"endTime":3839.406,"body":"if you're if you're going to push"},{"speaker":"[bryan_boorstein]","startTime":3835.877,"endTime":3839.406,"body":"the limit of when you can recover then"},{"speaker":"[bryan_boorstein]","startTime":3839.547,"endTime":3846.138,"body":"starting slow and being able to add"},{"speaker":"[bryan_boorstein]","startTime":3839.547,"endTime":3846.138,"body":"in volume and intensity is as important as"},{"speaker":"[bryan_boorstein]","startTime":3846.198,"endTime":3851.086,"body":"you adapt versus the other way you"},{"speaker":"[bryan_boorstein]","startTime":3846.198,"endTime":3851.086,"body":"know if you start too high then you're"},{"speaker":"[bryan_boorstein]","startTime":3851.366,"endTime":3857.016,"body":"find yourself pulling things out and that"},{"speaker":"[bryan_boorstein]","startTime":3851.366,"endTime":3857.016,"body":"can a little bit disconcerting so i would"},{"speaker":"[bryan_boorstein]","startTime":3857.076,"endTime":3860.221,"body":"just say you know if you're going"},{"speaker":"[bryan_boorstein]","startTime":3857.076,"endTime":3860.221,"body":"to push that limit then do it prudently"},{"speaker":"[bryan_boorstein]","startTime":3860.942,"endTime":3864.268,"body":"and you can always just do it"},{"speaker":"[bryan_boorstein]","startTime":3860.942,"endTime":3864.268,"body":"on the safe side and not have to"},{"speaker":"[bryan_boorstein]","startTime":3864.328,"endTime":3867.453,"body":"push that limit because the end of"},{"speaker":"[bryan_boorstein]","startTime":3864.328,"endTime":3867.453,"body":"the day like if you're training quads every"},{"speaker":"[bryan_boorstein]","startTime":3867.774,"endTime":3871.26,"body":"five days because you feel safe that"},{"speaker":"[bryan_boorstein]","startTime":3867.774,"endTime":3871.26,"body":"you know i'm at least going to be"},{"speaker":"[bryan_boorstein]","startTime":3871.32,"endTime":3874.966,"body":"recovered or it's like i'm going to"},{"speaker":"[bryan_boorstein]","startTime":3871.32,"endTime":3874.966,"body":"try and design this program that allows me"},{"speaker":"[bryan_boorstein]","startTime":3875.026,"endTime":3879.311,"body":"to train them every three or four"},{"speaker":"[bryan_boorstein]","startTime":3875.026,"endTime":3879.311,"body":"days yeah you're getting a couple extra quad"},{"speaker":"[bryan_boorstein]","startTime":3879.371,"endTime":3882.915,"body":"sessions in over the course of a"},{"speaker":"[bryan_boorstein]","startTime":3879.371,"endTime":3882.915,"body":"year or maybe even less over the course"},{"speaker":"[bryan_boorstein]","startTime":3882.956,"endTime":3888.854,"body":"of a three month messocycle right so"},{"speaker":"[bryan_boorstein]","startTime":3882.956,"endTime":3888.854,"body":"then becomes an opportunity cost of how much"},{"speaker":"[bryan_boorstein]","startTime":3888.895,"endTime":3893.426,"body":"is it worth trying to fit an"},{"speaker":"[bryan_boorstein]","startTime":3888.895,"endTime":3893.426,"body":"extra quad session in versus just taking an"},{"speaker":"[bryan_boorstein]","startTime":3893.486,"endTime":3894.128,"body":"extra rest day"},{"speaker":"[aaron_straker]","startTime":3898.862,"endTime":3903.029,"body":"there we go yeah i mean i"},{"speaker":"[aaron_straker]","startTime":3898.862,"endTime":3903.029,"body":"agree a hundred percent there it really start"},{"speaker":"[aaron_straker]","startTime":3903.109,"endTime":3906.034,"body":"on the low end and then you"},{"speaker":"[aaron_straker]","startTime":3903.109,"endTime":3906.034,"body":"can kind of find where it's going to"},{"speaker":"[aaron_straker]","startTime":3906.074,"endTime":3910.201,"body":"be that sweet spot for you for"},{"speaker":"[aaron_straker]","startTime":3906.074,"endTime":3910.201,"body":"sure i feel like and i know this"},{"speaker":"[aaron_straker]","startTime":3910.261,"endTime":3914.628,"body":"from personal like direct personal experience i"},{"speaker":"[aaron_straker]","startTime":3910.261,"endTime":3914.628,"body":"would do the complete opposite an air on"},{"speaker":"[aaron_straker]","startTime":3914.668,"endTime":3917.392,"body":"the high side and crush myself for"},{"speaker":"[bryan_boorstein]","startTime":3917.47,"endTime":3919.09,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3917.473,"endTime":3922.581,"body":"a while um and yeah it's raterjust"},{"speaker":"[aaron_straker]","startTime":3917.473,"endTime":3922.581,"body":"to just start lower and then fine sweet"},{"speaker":"[aaron_straker]","startTime":3922.641,"endTime":3927.306,"body":"spot instead of thinking that you're super"},{"speaker":"[aaron_straker]","startTime":3922.641,"endTime":3927.306,"body":"man or that you're special the rules don't"},{"speaker":"[aaron_straker]","startTime":3927.346,"endTime":3930.509,"body":"apply to you because odds are that"},{"speaker":"[aaron_straker]","startTime":3927.346,"endTime":3930.509,"body":"they actually do"},{"speaker":"[bryan_boorstein]","startTime":3931.69,"endTime":3932.912,"body":"yeah totally"},{"speaker":"[aaron_straker]","startTime":3933.403,"endTime":3933.704,"body":"anything"},{"speaker":"[bryan_boorstein]","startTime":3933.493,"endTime":3933.653,"body":"cool"},{"speaker":"[aaron_straker]","startTime":3933.764,"endTime":3933.885,"body":"else"},{"speaker":"[bryan_boorstein]","startTime":3933.913,"endTime":3934.074,"body":"well"},{"speaker":"[aaron_straker]","startTime":3933.965,"endTime":3934.105,"body":"from"},{"speaker":"[bryan_boorstein]","startTime":3934.114,"endTime":3934.154,"body":"i"},{"speaker":"[aaron_straker]","startTime":3934.145,"endTime":3934.265,"body":"you"},{"speaker":"[bryan_boorstein]","startTime":3934.214,"endTime":3934.755,"body":"think that's it"},{"speaker":"[aaron_straker]","startTime":3935.007,"endTime":3935.549,"body":"on this one brian"},{"speaker":"[bryan_boorstein]","startTime":3935.456,"endTime":3937.159,"body":"now man now that's it dude"},{"speaker":"[aaron_straker]","startTime":3937.801,"endTime":3940.706,"body":"cool as always guys thank you for"},{"speaker":"[aaron_straker]","startTime":3937.801,"endTime":3940.706,"body":"listening next week we're goin t have a"},{"speaker":"[aaron_straker]","startTime":3940.826,"endTime":3945.854,"body":"pretty cool episode as we will talk"},{"speaker":"[aaron_straker]","startTime":3940.826,"endTime":3945.854,"body":"around some different approaches and things that we"},{"speaker":"[aaron_straker]","startTime":3945.914,"endTime":3950.412,"body":"consider with coaching strategies and that should"},{"speaker":"[aaron_straker]","startTime":3945.914,"endTime":3950.412,"body":"be a fun one for brian on thanks"},{"speaker":"[aaron_straker]","startTime":3950.452,"endTime":3953.241,"body":"for listening we'll talk to you next"},{"speaker":"[aaron_straker]","startTime":3950.452,"endTime":3953.241,"body":"week m"}]}