{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":25.84,"endTime":31.329,"body":"yeah what's up guys happy tuesday welcome"},{"speaker":"[aaron_straker]","startTime":25.84,"endTime":31.329,"body":"back to another episode of eat train prosper"},{"speaker":"[bryan_boorstein]","startTime":31.006999999999998,"endTime":31.817,"body":"oh"},{"speaker":"[aaron_straker]","startTime":31.409,"endTime":35.635999999999996,"body":"today is brian and myself and our"},{"speaker":"[aaron_straker]","startTime":31.409,"endTime":35.635999999999996,"body":"episode for today is going to be on"},{"speaker":"[aaron_straker]","startTime":35.896,"endTime":42.587,"body":"our favorite movements for each muscle group"},{"speaker":"[aaron_straker]","startTime":35.896,"endTime":42.587,"body":"and more importantly why before we jumped into"},{"speaker":"[aaron_straker]","startTime":42.647999999999996,"endTime":45.512,"body":"this which was a cool it was"},{"speaker":"[aaron_straker]","startTime":42.647999999999996,"endTime":45.512,"body":"it was a question provided"},{"speaker":"[bryan_boorstein]","startTime":45.316,"endTime":45.417,"body":"ah"},{"speaker":"[aaron_straker]","startTime":45.572,"endTime":49.96,"body":"to us for our last uhinstagram and"},{"speaker":"[aaron_straker]","startTime":45.572,"endTime":49.96,"body":"which was last week's episode of you i"},{"speaker":"[aaron_straker]","startTime":50.08,"endTime":50.56,"body":"caught that"},{"speaker":"[bryan_boorstein]","startTime":50.409,"endTime":50.573,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":51.201,"endTime":52.902,"body":"and we thought it would be a"},{"speaker":"[aaron_straker]","startTime":51.201,"endTime":52.902,"body":"fun question just"},{"speaker":"[bryan_boorstein]","startTime":52.817,"endTime":53.199,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":52.942,"endTime":55.585,"body":"to expand into its own episode so"},{"speaker":"[aaron_straker]","startTime":52.942,"endTime":55.585,"body":"here we are"},{"speaker":"[bryan_boorstein]","startTime":55.829,"endTime":55.991,"body":"yep"},{"speaker":"[aaron_straker]","startTime":56.406,"endTime":59.448,"body":"before we jump into that brian is"},{"speaker":"[aaron_straker]","startTime":56.406,"endTime":59.448,"body":"going to kick us off with some updates"},{"speaker":"[bryan_boorstein]","startTime":61.248,"endTime":65.815,"body":"yeah i'll try and be be quick"},{"speaker":"[bryan_boorstein]","startTime":61.248,"endTime":65.815,"body":"here and get us to the topic degore"},{"speaker":"[bryan_boorstein]","startTime":65.876,"endTime":70.283,"body":"as quickly as possible so i am"},{"speaker":"[bryan_boorstein]","startTime":65.876,"endTime":70.283,"body":"now five weeks out from p r p"},{"speaker":"[bryan_boorstein]","startTime":70.60300000000001,"endTime":73.12700000000001,"body":"last week i wasn't sure if it"},{"speaker":"[bryan_boorstein]","startTime":70.60300000000001,"endTime":73.12700000000001,"body":"was three or four as it is in"},{"speaker":"[bryan_boorstein]","startTime":73.207,"endTime":79.273,"body":"fact now five weeks um things are"},{"speaker":"[bryan_boorstein]","startTime":73.207,"endTime":79.273,"body":"improving i would say my function is still"},{"speaker":"[bryan_boorstein]","startTime":79.37299999999999,"endTime":87.854,"body":"not that of before r p but"},{"speaker":"[bryan_boorstein]","startTime":79.37299999999999,"endTime":87.854,"body":"still optimistic that it's going to be good"},{"speaker":"[bryan_boorstein]","startTime":88.575,"endTime":93.944,"body":"i am using my hack squat in"},{"speaker":"[bryan_boorstein]","startTime":88.575,"endTime":93.944,"body":"my basement as kind of the representation of"},{"speaker":"[bryan_boorstein]","startTime":94.965,"endTime":101.459,"body":"my nee ling week to week as"},{"speaker":"[bryan_boorstein]","startTime":94.965,"endTime":101.459,"body":"it progresses through so my top weight ever"},{"speaker":"[bryan_boorstein]","startTime":101.559,"endTime":109.974,"body":"on it is something like five sixty"},{"speaker":"[bryan_boorstein]","startTime":101.559,"endTime":109.974,"body":"for seven or eight and the way i've"},{"speaker":"[bryan_boorstein]","startTime":109.994,"endTime":112.979,"body":"been progressing through is the first week"},{"speaker":"[bryan_boorstein]","startTime":109.994,"endTime":112.979,"body":"i did nothing on it i didn't do"},{"speaker":"[bryan_boorstein]","startTime":113.039,"endTime":116.585,"body":"any legs and then it was two"},{"speaker":"[bryan_boorstein]","startTime":113.039,"endTime":116.585,"body":"hundred for ten next week was three hundred"},{"speaker":"[bryan_boorstein]","startTime":116.625,"endTime":119.911,"body":"for ten the next week was our"},{"speaker":"[bryan_boorstein]","startTime":116.625,"endTime":119.911,"body":"hundred for ten and then just this week"},{"speaker":"[bryan_boorstein]","startTime":119.991,"endTime":124.801,"body":"i hit five hundred for ten which"},{"speaker":"[bryan_boorstein]","startTime":119.991,"endTime":124.801,"body":"i think is getting close to that you"},{"speaker":"[bryan_boorstein]","startTime":124.882,"endTime":129.309,"body":"now five sixty for seven or eight"},{"speaker":"[bryan_boorstein]","startTime":124.882,"endTime":129.309,"body":"number so we'll see if maybe i can"},{"speaker":"[bryan_boorstein]","startTime":129.37,"endTime":134.779,"body":"do that next week the doc told"},{"speaker":"[bryan_boorstein]","startTime":129.37,"endTime":134.779,"body":"me before the procedure that by week six"},{"speaker":"[bryan_boorstein]","startTime":135.019,"endTime":139.787,"body":"i should be mostly back to full"},{"speaker":"[bryan_boorstein]","startTime":135.019,"endTime":139.787,"body":"function and so if that's the case i'll"},{"speaker":"[bryan_boorstein]","startTime":139.80700000000002,"endTime":140.107,"body":"probably"},{"speaker":"[aaron_straker]","startTime":140.01999999999998,"endTime":140.2,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":140.168,"endTime":143.213,"body":"throw five sixty on there and just"},{"speaker":"[bryan_boorstein]","startTime":140.168,"endTime":143.213,"body":"see what happens and see if my knee"},{"speaker":"[bryan_boorstein]","startTime":143.273,"endTime":150.64499999999998,"body":"can handle it so um so that's"},{"speaker":"[bryan_boorstein]","startTime":143.273,"endTime":150.64499999999998,"body":"cool looking forward to that next week beyond"},{"speaker":"[bryan_boorstein]","startTime":150.70499999999998,"endTime":156.595,"body":"that him's gone the next six of"},{"speaker":"[bryan_boorstein]","startTime":150.70499999999998,"endTime":156.595,"body":"eight days so i am super dad and"},{"speaker":"[bryan_boorstein]","startTime":156.695,"endTime":162.825,"body":"trying to do soccer practices and school"},{"speaker":"[bryan_boorstein]","startTime":156.695,"endTime":162.825,"body":"drop offs and pick ups and figure out"},{"speaker":"[bryan_boorstein]","startTime":162.845,"endTime":167.593,"body":"what to do with it on the"},{"speaker":"[bryan_boorstein]","startTime":162.845,"endTime":167.593,"body":"weekends when there is no school so i'll"},{"speaker":"[bryan_boorstein]","startTime":167.633,"endTime":171.961,"body":"have a busy life these next few"},{"speaker":"[bryan_boorstein]","startTime":167.633,"endTime":171.961,"body":"days but planning to still try to train"},{"speaker":"[bryan_boorstein]","startTime":172.061,"endTime":177.65,"body":"over like quiet time and whatever else"},{"speaker":"[bryan_boorstein]","startTime":172.061,"endTime":177.65,"body":"t v time t v time is the"},{"speaker":"[bryan_boorstein]","startTime":177.69,"endTime":181.937,"body":"best you know quick what i end"},{"speaker":"[bryan_boorstein]","startTime":177.69,"endTime":181.937,"body":"up doing when the kids are here and"},{"speaker":"[bryan_boorstein]","startTime":182.017,"endTime":184.582,"body":"i'm like on full duty as i"},{"speaker":"[bryan_boorstein]","startTime":182.017,"endTime":184.582,"body":"end up splitting my training up a lot"},{"speaker":"[bryan_boorstein]","startTime":184.622,"endTime":187.426,"body":"so it'll be like thirty or forty"},{"speaker":"[bryan_boorstein]","startTime":184.622,"endTime":187.426,"body":"five minutes at one point of the day"},{"speaker":"[bryan_boorstein]","startTime":187.647,"endTime":190.801,"body":"in thirty or forty five minutes at"},{"speaker":"[bryan_boorstein]","startTime":187.647,"endTime":190.801,"body":"another point of the day and that seems"},{"speaker":"[bryan_boorstein]","startTime":190.841,"endTime":198.907,"body":"to work pretty well um so then"},{"speaker":"[bryan_boorstein]","startTime":190.841,"endTime":198.907,"body":"moving on paragon programs have new cycles starting"},{"speaker":"[bryan_boorstein]","startTime":199.208,"endTime":203.255,"body":"on ten twenty four this is going"},{"speaker":"[bryan_boorstein]","startTime":199.208,"endTime":203.255,"body":"to be the second in the series of"},{"speaker":"[bryan_boorstein]","startTime":203.335,"endTime":209.225,"body":"three specializatio cycles that we're doing so"},{"speaker":"[bryan_boorstein]","startTime":203.335,"endTime":209.225,"body":"this one is quads and shoulders which is"},{"speaker":"[bryan_boorstein]","startTime":209.265,"endTime":214.513,"body":"going to be super cool some really"},{"speaker":"[bryan_boorstein]","startTime":209.265,"endTime":214.513,"body":"great feedback that i got on the last"},{"speaker":"[bryan_boorstein]","startTime":214.594,"endTime":220.263,"body":"cycle because it's really the first one"},{"speaker":"[bryan_boorstein]","startTime":214.594,"endTime":220.263,"body":"i've confidently used pieces of that progression model"},{"speaker":"[bryan_boorstein]","startTime":220.423,"endTime":223.609,"body":"that you and i have talked about"},{"speaker":"[bryan_boorstein]","startTime":220.423,"endTime":223.609,"body":"the one that you're following the one that"},{"speaker":"[bryan_boorstein]","startTime":223.649,"endTime":227.936,"body":"i made the instagram post about where"},{"speaker":"[bryan_boorstein]","startTime":223.649,"endTime":227.936,"body":"you know length and movements are starting at"},{"speaker":"[bryan_boorstein]","startTime":228.697,"endTime":232.584,"body":"rep from failure or something and short"},{"speaker":"[bryan_boorstein]","startTime":228.697,"endTime":232.584,"body":"movements are starting around two raps from failure"},{"speaker":"[bryan_boorstein]","startTime":232.624,"endTime":238.694,"body":"and then the short movements progress into"},{"speaker":"[bryan_boorstein]","startTime":232.624,"endTime":238.694,"body":"partials and eventually beyond partials um so this"},{"speaker":"[bryan_boorstein]","startTime":238.794,"endTime":243.963,"body":"cycle for paragon the or one that's"},{"speaker":"[bryan_boorstein]","startTime":238.794,"endTime":243.963,"body":"just ending was glutsin back and i've had"},{"speaker":"[bryan_boorstein]","startTime":244.263,"endTime":249.572,"body":"a ton of feedback from people saying"},{"speaker":"[bryan_boorstein]","startTime":244.263,"endTime":249.572,"body":"that the use of partials on these short"},{"speaker":"[bryan_boorstein]","startTime":249.652,"endTime":256.272,"body":"movements has been just completely opening for"},{"speaker":"[bryan_boorstein]","startTime":249.652,"endTime":256.272,"body":"them and like i always knew that partials"},{"speaker":"[bryan_boorstein]","startTime":257.78700000000003,"endTime":263.336,"body":"had the additive effect of you know"},{"speaker":"[bryan_boorstein]","startTime":257.78700000000003,"endTime":263.336,"body":"insuring that you're actually at failure that isn't"},{"speaker":"[bryan_boorstein]","startTime":263.477,"endTime":267.563,"body":"why i use them really because i"},{"speaker":"[bryan_boorstein]","startTime":263.477,"endTime":267.563,"body":"kind of know when i'm at failure i"},{"speaker":"[bryan_boorstein]","startTime":267.68399999999997,"endTime":272.19100000000003,"body":"use them as additional stimulus but the"},{"speaker":"[bryan_boorstein]","startTime":267.68399999999997,"endTime":272.19100000000003,"body":"feedback that i've been getting from everybody is"},{"speaker":"[bryan_boorstein]","startTime":272.251,"endTime":276.63800000000003,"body":"that wow i never really knew how"},{"speaker":"[bryan_boorstein]","startTime":272.251,"endTime":276.63800000000003,"body":"many more i had in the tank until"},{"speaker":"[bryan_boorstein]","startTime":276.719,"endTime":280.805,"body":"i started trying to do max parcels"},{"speaker":"[bryan_boorstein]","startTime":276.719,"endTime":280.805,"body":"and realizing that i'm actually getting full reps"},{"speaker":"[bryan_boorstein]","startTime":281.967,"endTime":287.957,"body":"so that has been like a super"},{"speaker":"[bryan_boorstein]","startTime":281.967,"endTime":287.957,"body":"cool like clandestine unexpected benefit of utilizing these"},{"speaker":"[bryan_boorstein]","startTime":288.017,"endTime":293.727,"body":"partial reps and something that i know"},{"speaker":"[bryan_boorstein]","startTime":288.017,"endTime":293.727,"body":"will be ubiquitous across cycles going for like"},{"speaker":"[bryan_boorstein]","startTime":293.747,"endTime":297.633,"body":"it's not going to change the way"},{"speaker":"[bryan_boorstein]","startTime":293.747,"endTime":297.633,"body":"that i program you know separating these movements"},{"speaker":"[bryan_boorstein]","startTime":297.734,"endTime":301.78,"body":"out and the way these movements are"},{"speaker":"[bryan_boorstein]","startTime":297.734,"endTime":301.78,"body":"progressing through the mess is is something that"},{"speaker":"[bryan_boorstein]","startTime":301.82,"endTime":306.328,"body":"i think will stay for the long"},{"speaker":"[bryan_boorstein]","startTime":301.82,"endTime":306.328,"body":"term so really cool feed back to have"},{"speaker":"[bryan_boorstein]","startTime":306.408,"endTime":310.275,"body":"on the first time implementing it and"},{"speaker":"[bryan_boorstein]","startTime":306.408,"endTime":310.275,"body":"and i hope to be able to use"},{"speaker":"[bryan_boorstein]","startTime":310.355,"endTime":315.503,"body":"like reverse drop sets and maybe eventually"},{"speaker":"[bryan_boorstein]","startTime":310.355,"endTime":315.503,"body":"lengthened only sets i don't know if that's"},{"speaker":"[bryan_boorstein]","startTime":315.523,"endTime":319.652,"body":"something that is suitable for like the"},{"speaker":"[bryan_boorstein]","startTime":315.523,"endTime":319.652,"body":"general programs but i don't see why i"},{"speaker":"[bryan_boorstein]","startTime":319.692,"endTime":324.323,"body":"couldn't do like reverse drop sets and"},{"speaker":"[bryan_boorstein]","startTime":319.692,"endTime":324.323,"body":"more like length and specific partial work and"},{"speaker":"[bryan_boorstein]","startTime":324.383,"endTime":332.373,"body":"stuff like that so excited about all"},{"speaker":"[bryan_boorstein]","startTime":324.383,"endTime":332.373,"body":"of that we have bands branded from paragon"},{"speaker":"[bryan_boorstein]","startTime":332.633,"endTime":336.72,"body":"coming in the next couple of weeks"},{"speaker":"[bryan_boorstein]","startTime":332.633,"endTime":336.72,"body":"they should be out by earlier mid november"},{"speaker":"[bryan_boorstein]","startTime":337.241,"endTime":342.069,"body":"and we're also going to start using"},{"speaker":"[bryan_boorstein]","startTime":337.241,"endTime":342.069,"body":"bands as op ans in the dumb bell"},{"speaker":"[bryan_boorstein]","startTime":342.229,"endTime":348.68,"body":"only programs it just opens up kind"},{"speaker":"[bryan_boorstein]","startTime":342.229,"endTime":348.68,"body":"of the ability to program more creativity and"},{"speaker":"[bryan_boorstein]","startTime":348.72,"endTime":352.667,"body":"to kind of emulate cables a little"},{"speaker":"[bryan_boorstein]","startTime":348.72,"endTime":352.667,"body":"bit better than dumb bells can do and"},{"speaker":"[bryan_boorstein]","startTime":352.707,"endTime":357.996,"body":"the dumb bells almost always going to"},{"speaker":"[bryan_boorstein]","startTime":352.707,"endTime":357.996,"body":"be lengthened overloaded because you're fighting gravity um"},{"speaker":"[bryan_boorstein]","startTime":358.637,"endTime":362.163,"body":"using bands kind of allows us to"},{"speaker":"[bryan_boorstein]","startTime":358.637,"endTime":362.163,"body":"change the resistance curve and emulate some of"},{"speaker":"[bryan_boorstein]","startTime":362.243,"endTime":368.353,"body":"the more like bio mechanic type movements"},{"speaker":"[bryan_boorstein]","startTime":362.243,"endTime":368.353,"body":"that um that i like to program these"},{"speaker":"[bryan_boorstein]","startTime":368.393,"endTime":373.822,"body":"days so that is all of my"},{"speaker":"[bryan_boorstein]","startTime":368.393,"endTime":373.822,"body":"updates i feel like i've never been so"},{"speaker":"[bryan_boorstein]","startTime":373.922,"endTime":374.603,"body":"efficient with them"},{"speaker":"[aaron_straker]","startTime":376.241,"endTime":378.745,"body":"yeah before we move on can you"},{"speaker":"[aaron_straker]","startTime":376.241,"endTime":378.745,"body":"just adjust"},{"speaker":"[bryan_boorstein]","startTime":378.507,"endTime":378.669,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":378.906,"endTime":381.43,"body":"the gain down on your microphone you're"},{"speaker":"[aaron_straker]","startTime":378.906,"endTime":381.43,"body":"coming across"},{"speaker":"[bryan_boorstein]","startTime":381.347,"endTime":381.607,"body":"oh"},{"speaker":"[aaron_straker]","startTime":381.55,"endTime":385.997,"body":"a super super like max out there"},{"speaker":"[aaron_straker]","startTime":381.55,"endTime":385.997,"body":"and then worst"},{"speaker":"[bryan_boorstein]","startTime":385.937,"endTime":386.177,"body":"oh"},{"speaker":"[aaron_straker]","startTime":386.057,"endTime":389.526,"body":"case scenario if it is just on"},{"speaker":"[aaron_straker]","startTime":386.057,"endTime":389.526,"body":"my end we can just have it up"},{"speaker":"[aaron_straker]","startTime":389.847,"endTime":390.248,"body":"in post"},{"speaker":"[bryan_boorstein]","startTime":391.568,"endTime":395.161,"body":"yeah it's the same as it's always"},{"speaker":"[bryan_boorstein]","startTime":391.568,"endTime":395.161,"body":"been it didn't seem like it got knocked"},{"speaker":"[bryan_boorstein]","startTime":395.221,"endTime":395.924,"body":"or anything so"},{"speaker":"[aaron_straker]","startTime":396.3,"endTime":396.983,"body":"okay cool"},{"speaker":"[bryan_boorstein]","startTime":397.477,"endTime":398.085,"body":"does it sound better"},{"speaker":"[aaron_straker]","startTime":398.59,"endTime":399.391,"body":"it does now yeah"},{"speaker":"[bryan_boorstein]","startTime":400.008,"endTime":400.436,"body":"okay cool"},{"speaker":"[aaron_straker]","startTime":400.773,"endTime":401.815,"body":"cool so"},{"speaker":"[bryan_boorstein]","startTime":402.078,"endTime":402.218,"body":"oh"},{"speaker":"[aaron_straker]","startTime":402.156,"endTime":405.0,"body":"i mean we were joking about this"},{"speaker":"[aaron_straker]","startTime":402.156,"endTime":405.0,"body":"before we got we got"},{"speaker":"[bryan_boorstein]","startTime":404.928,"endTime":405.03,"body":"ah"},{"speaker":"[aaron_straker]","startTime":405.06,"endTime":407.304,"body":"officially on i really don't have any"},{"speaker":"[aaron_straker]","startTime":405.06,"endTime":407.304,"body":"updates i have one"},{"speaker":"[bryan_boorstein]","startTime":407.69,"endTime":407.772,"body":"ah"},{"speaker":"[aaron_straker]","startTime":407.805,"endTime":411.533,"body":"cool thing that that i did it"},{"speaker":"[aaron_straker]","startTime":407.805,"endTime":411.533,"body":"was new is we did shrimp boil on"},{"speaker":"[aaron_straker]","startTime":411.633,"endTime":413.258,"body":"sunday and that was super"},{"speaker":"[bryan_boorstein]","startTime":412.972,"endTime":413.173,"body":"okay"},{"speaker":"[aaron_straker]","startTime":413.579,"endTime":416.487,"body":"super cool what i was really surprised"},{"speaker":"[aaron_straker]","startTime":413.579,"endTime":416.487,"body":"at it was"},{"speaker":"[bryan_boorstein]","startTime":417.197,"endTime":417.48,"body":"oh"},{"speaker":"[aaron_straker]","startTime":417.36,"endTime":418.563,"body":"one simple like"},{"speaker":"[bryan_boorstein]","startTime":418.757,"endTime":419.118,"body":"oh"},{"speaker":"[aaron_straker]","startTime":419.145,"endTime":420.649,"body":"bone bone simply"},{"speaker":"[bryan_boorstein]","startTime":420.506,"endTime":420.647,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":420.729,"endTime":421.311,"body":"like boil"},{"speaker":"[bryan_boorstein]","startTime":421.847,"endTime":422.048,"body":"oh"},{"speaker":"[aaron_straker]","startTime":421.933,"endTime":426.683,"body":"you know water in a big a"},{"speaker":"[aaron_straker]","startTime":421.933,"endTime":426.683,"body":"big container on the stove and then it's"},{"speaker":"[aaron_straker]","startTime":426.703,"endTime":430.79,"body":"like you add in i forget what"},{"speaker":"[aaron_straker]","startTime":426.703,"endTime":430.79,"body":"went in first like the potatoes and then"},{"speaker":"[aaron_straker]","startTime":430.85,"endTime":430.97,"body":"the"},{"speaker":"[bryan_boorstein]","startTime":430.899,"endTime":431.042,"body":"eh"},{"speaker":"[aaron_straker]","startTime":431.07,"endTime":434.556,"body":"onions and you just chopped a couple"},{"speaker":"[aaron_straker]","startTime":431.07,"endTime":434.556,"body":"of things and you just threw it in"},{"speaker":"[bryan_boorstein]","startTime":434.777,"endTime":435.666,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":434.837,"endTime":437.742,"body":"a bunch of old bay seasoning 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to"},{"speaker":"[bryan_boorstein]","startTime":449.837,"endTime":450.218,"body":"oh"},{"speaker":"[aaron_straker]","startTime":449.862,"endTime":454.57,"body":"like get a little bit specific in"},{"speaker":"[aaron_straker]","startTime":449.862,"endTime":454.57,"body":"and choose with a more like a lower"},{"speaker":"[aaron_straker]","startTime":454.71,"endTime":460.94,"body":"fat sausage option it's a really like"},{"speaker":"[aaron_straker]","startTime":454.71,"endTime":460.94,"body":"macro friendly meal we have red skin tatoes"},{"speaker":"[aaron_straker]","startTime":461.561,"endTime":463.324,"body":"shrimp corn on the cob"},{"speaker":"[bryan_boorstein]","startTime":463.427,"endTime":463.65,"body":"oh"},{"speaker":"[aaron_straker]","startTime":463.825,"endTime":468.653,"body":"onions and then whatever you would do"},{"speaker":"[aaron_straker]","startTime":463.825,"endTime":468.653,"body":"for that and it makes a grip 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day"},{"speaker":"[aaron_straker]","startTime":602.192,"endTime":606.923,"body":"today's tuesday same exact thing two days"},{"speaker":"[aaron_straker]","startTime":602.192,"endTime":606.923,"body":"in a row identical one like n ninety"},{"speaker":"[aaron_straker]","startTime":607.164,"endTime":607.866,"body":"six point nine"},{"speaker":"[bryan_boorstein]","startTime":607.899,"endTime":608.242,"body":"explain"},{"speaker":"[aaron_straker]","startTime":607.906,"endTime":608.948,"body":"or something like that you know"},{"speaker":"[bryan_boorstein]","startTime":609.608,"endTime":613.114,"body":"i was one ninety six point four"},{"speaker":"[bryan_boorstein]","startTime":609.608,"endTime":613.114,"body":"so we are once again 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now"},{"speaker":"[bryan_boorstein]","startTime":735.264,"endTime":741.032,"body":"and i really like it"},{"speaker":"[aaron_straker]","startTime":741.162,"endTime":741.263,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":741.453,"endTime":741.974,"body":"because"},{"speaker":"[aaron_straker]","startTime":742.15,"endTime":743.02,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":742.315,"endTime":747.123,"body":"it is such like a heavy lengthened"},{"speaker":"[bryan_boorstein]","startTime":742.315,"endTime":747.123,"body":"overload movement where i now am doing it"},{"speaker":"[bryan_boorstein]","startTime":747.303,"endTime":750.769,"body":"to even be more lengthened i'm taking"},{"speaker":"[bryan_boorstein]","startTime":747.303,"endTime":750.769,"body":"two to three second pause"},{"speaker":"[aaron_straker]","startTime":751.0,"endTime":751.6,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":751.089,"endTime":753.373,"body":"at the stretch position of the movement"},{"speaker":"[aaron_straker]","startTime":753.67,"endTime":754.039,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":753.694,"endTime":754.715,"body":"and just kind of letting the"},{"speaker":"[aaron_straker]","startTime":755.17,"endTime":755.47,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":755.176,"endTime":759.323,"body":"peck stretch out at the bottom much"},{"speaker":"[bryan_boorstein]","startTime":755.176,"endTime":759.323,"body":"like d c training used to do with"},{"speaker":"[bryan_boorstein]","startTime":759.383,"endTime":760.104,"body":"dante trudel"},{"speaker":"[aaron_straker]","startTime":760.36,"endTime":760.522,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":760.705,"endTime":765.253,"body":"but he would have you flies and"},{"speaker":"[bryan_boorstein]","startTime":760.705,"endTime":765.253,"body":"then at the end you would just hold"},{"speaker":"[bryan_boorstein]","startTime":765.333,"endTime":768.999,"body":"the dumb bells in the extended position"},{"speaker":"[bryan_boorstein]","startTime":765.333,"endTime":768.999,"body":"for as long as you could until they"},{"speaker":"[bryan_boorstein]","startTime":769.079,"endTime":773.346,"body":"basically like fall out of your hands"},{"speaker":"[bryan_boorstein]","startTime":769.079,"endTime":773.346,"body":"so this is a maybe more"},{"speaker":"[aaron_straker]","startTime":773.62,"endTime":774.043,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":773.747,"endTime":775.851,"body":"like future version of that"},{"speaker":"[aaron_straker]","startTime":775.658,"endTime":776.021,"body":"yeah yeah"},{"speaker":"[bryan_boorstein]","startTime":776.752,"endTime":778.435,"body":"but i think that there is some"},{"speaker":"[bryan_boorstein]","startTime":776.752,"endTime":778.435,"body":"benefit"},{"speaker":"[aaron_straker]","startTime":778.24,"endTime":778.44,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":778.735,"endTime":782.241,"body":"in in that deep stretched position there"},{"speaker":"[bryan_boorstein]","startTime":778.735,"endTime":782.241,"body":"so i've been doing my dumb bell fly"},{"speaker":"[bryan_boorstein]","startTime":782.341,"endTime":785.046,"body":"presses that way and i get a"},{"speaker":"[bryan_boorstein]","startTime":782.341,"endTime":785.046,"body":"ton out of them i mean"},{"speaker":"[aaron_straker]","startTime":785.5,"endTime":785.72,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":786.51,"endTime":790.164,"body":"i know we don't we don't use"},{"speaker":"[bryan_boorstein]","startTime":786.51,"endTime":790.164,"body":"soreness as as meaning a whole lot aside"},{"speaker":"[bryan_boorstein]","startTime":790.224,"endTime":793.671,"body":"from possibly that you didn't do enough"},{"speaker":"[bryan_boorstein]","startTime":790.224,"endTime":793.671,"body":"if you never get sore"},{"speaker":"[aaron_straker]","startTime":793.93,"endTime":794.371,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":794.212,"endTime":795.875,"body":"that's the way i look at it"},{"speaker":"[bryan_boorstein]","startTime":794.212,"endTime":795.875,"body":"anyways but"},{"speaker":"[aaron_straker]","startTime":796.059,"endTime":796.24,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":796.837,"endTime":800.663,"body":"you know this movement i've been doing"},{"speaker":"[bryan_boorstein]","startTime":796.837,"endTime":800.663,"body":"for two years non stop in my program"},{"speaker":"[bryan_boorstein]","startTime":801.444,"endTime":807.194,"body":"and still i can feel the fatigue"},{"speaker":"[bryan_boorstein]","startTime":801.444,"endTime":807.194,"body":"and the the stimulus from that movement in"},{"speaker":"[bryan_boorstein]","startTime":807.314,"endTime":812.382,"body":"session and then also post work out"},{"speaker":"[bryan_boorstein]","startTime":807.314,"endTime":812.382,"body":"and the next day so it's just it's"},{"speaker":"[bryan_boorstein]","startTime":812.422,"endTime":817.89,"body":"a keeper for me it seems to"},{"speaker":"[bryan_boorstein]","startTime":812.422,"endTime":817.89,"body":"just be able to help maintain i guess"},{"speaker":"[bryan_boorstein]","startTime":817.95,"endTime":821.916,"body":"at this point it's hard to say"},{"speaker":"[bryan_boorstein]","startTime":817.95,"endTime":821.916,"body":"that i'm gaining much chest muscle but um"},{"speaker":"[bryan_boorstein]","startTime":822.738,"endTime":828.147,"body":"that movement has been just one that"},{"speaker":"[bryan_boorstein]","startTime":822.738,"endTime":828.147,"body":"i feel helps me maintain that muscle with"},{"speaker":"[bryan_boorstein]","startTime":828.487,"endTime":832.975,"body":"an extremely low amount of volume which"},{"speaker":"[bryan_boorstein]","startTime":828.487,"endTime":832.975,"body":"then allows me to focus on other muscle"},{"speaker":"[bryan_boorstein]","startTime":833.015,"endTime":836.04,"body":"groups a little bit more so i"},{"speaker":"[bryan_boorstein]","startTime":833.015,"endTime":836.04,"body":"really like that aspect of it and then"},{"speaker":"[bryan_boorstein]","startTime":836.08,"endTime":843.533,"body":"my second one is a cable sternocostal"},{"speaker":"[bryan_boorstein]","startTime":836.08,"endTime":843.533,"body":"basically like a cable press that is slightly"},{"speaker":"[bryan_boorstein]","startTime":843.613,"endTime":848.18,"body":"high to low but mostly kind of"},{"speaker":"[bryan_boorstein]","startTime":843.613,"endTime":848.18,"body":"just horizontal um and so i really like"},{"speaker":"[bryan_boorstein]","startTime":848.24,"endTime":853.629,"body":"that it has that natural like wide"},{"speaker":"[bryan_boorstein]","startTime":848.24,"endTime":853.629,"body":"to narrow converging path and i would say"},{"speaker":"[bryan_boorstein]","startTime":853.689,"endTime":858.678,"body":"that if i had access to a"},{"speaker":"[bryan_boorstein]","startTime":853.689,"endTime":858.678,"body":"really good chess press machine like the atlantis"},{"speaker":"[bryan_boorstein]","startTime":858.778,"endTime":859.319,"body":"converging"},{"speaker":"[aaron_straker]","startTime":859.27,"endTime":859.635,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":859.479,"endTime":864.33,"body":"one or one of the prime converging"},{"speaker":"[bryan_boorstein]","startTime":859.479,"endTime":864.33,"body":"ones i would probably put that above my"},{"speaker":"[bryan_boorstein]","startTime":864.712,"endTime":869.912,"body":"my cable press by i only get"},{"speaker":"[bryan_boorstein]","startTime":864.712,"endTime":869.912,"body":"to use that when i go hang out"},{"speaker":"[bryan_boorstein]","startTime":869.952,"endTime":872.722,"body":"a nd one so i'm gonna stick"},{"speaker":"[bryan_boorstein]","startTime":869.952,"endTime":872.722,"body":"with the cable press for now"},{"speaker":"[aaron_straker]","startTime":874.261,"endTime":878.388,"body":"yeah so in what i was afraid"},{"speaker":"[aaron_straker]","startTime":874.261,"endTime":878.388,"body":"would happen with this episode is we would"},{"speaker":"[aaron_straker]","startTime":878.428,"endTime":880.531,"body":"end up choosing all the same things"},{"speaker":"[aaron_straker]","startTime":878.428,"endTime":880.531,"body":"and"},{"speaker":"[bryan_boorstein]","startTime":880.487,"endTime":883.597,"body":"uh"},{"speaker":"[aaron_straker]","startTime":880.852,"endTime":885.92,"body":"in traditional briant and aron form here"},{"speaker":"[aaron_straker]","startTime":880.852,"endTime":885.92,"body":"we are so what is slight different and"},{"speaker":"[aaron_straker]","startTime":885.96,"endTime":886.361,"body":"we've talked"},{"speaker":"[bryan_boorstein]","startTime":886.226,"endTime":886.247,"body":"h"},{"speaker":"[aaron_straker]","startTime":886.381,"endTime":886.982,"body":"about this before"},{"speaker":"[bryan_boorstein]","startTime":887.007,"endTime":887.211,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":887.303,"endTime":888.244,"body":"i personally am not"},{"speaker":"[bryan_boorstein]","startTime":888.137,"endTime":888.42,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":888.304,"endTime":893.112,"body":"a fan of that cable fly press"},{"speaker":"[aaron_straker]","startTime":888.304,"endTime":893.112,"body":"um only just it's just we're all goin"},{"speaker":"[aaron_straker]","startTime":893.152,"endTime":897.379,"body":"to have those things where we just"},{"speaker":"[aaron_straker]","startTime":893.152,"endTime":897.379,"body":"do not feel great performing for different ver"},{"speaker":"[aaron_straker]","startTime":897.6,"endTime":900.886,"body":"reasons and that is just one for"},{"speaker":"[aaron_straker]","startTime":897.6,"endTime":900.886,"body":"me but what i have is my number"},{"speaker":"[aaron_straker]","startTime":900.986,"endTime":905.655,"body":"one is the converging chess press machine"},{"speaker":"[aaron_straker]","startTime":900.986,"endTime":905.655,"body":"now like a celectorized one why i like"},{"speaker":"[aaron_straker]","startTime":905.696,"endTime":907.098,"body":"this celectorizedm"},{"speaker":"[bryan_boorstein]","startTime":907.037,"endTime":907.278,"body":"oh"},{"speaker":"[aaron_straker]","startTime":908.77,"endTime":912.597,"body":"i shouldn't say necessarily because there is"},{"speaker":"[aaron_straker]","startTime":908.77,"endTime":912.597,"body":"a there is an atlantis one that is"},{"speaker":"[aaron_straker]","startTime":912.717,"endTime":917.505,"body":"plate loaded but it's incredibly smooth throughout"},{"speaker":"[aaron_straker]","startTime":912.717,"endTime":917.505,"body":"you get an incredibly smooth and consistent resistance"},{"speaker":"[aaron_straker]","startTime":917.605,"endTime":922.313,"body":"path throughout the entire range of motion"},{"speaker":"[aaron_straker]","startTime":917.605,"endTime":922.313,"body":"genera your cable celectorized"},{"speaker":"[bryan_boorstein]","startTime":921.917,"endTime":922.057,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":922.373,"endTime":928.943,"body":"move machines will better recreate that but"},{"speaker":"[aaron_straker]","startTime":922.373,"endTime":928.943,"body":"some are really really good um basically like"},{"speaker":"[aaron_straker]","startTime":928.983,"endTime":929.023,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":929.087,"endTime":929.867,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":929.103,"endTime":930.906,"body":"seated upright converging"},{"speaker":"[bryan_boorstein]","startTime":930.737,"endTime":931.099,"body":"my"},{"speaker":"[aaron_straker]","startTime":930.986,"endTime":933.01,"body":"chest press machine what i like is"},{"speaker":"[aaron_straker]","startTime":930.986,"endTime":933.01,"body":"you can"},{"speaker":"[bryan_boorstein]","startTime":932.957,"endTime":932.977,"body":"m"},{"speaker":"[aaron_straker]","startTime":933.35,"endTime":937.998,"body":"really set yourself up to get a"},{"speaker":"[aaron_straker]","startTime":933.35,"endTime":937.998,"body":"really good stretch in the length and position"},{"speaker":"[aaron_straker]","startTime":938.278,"endTime":943.602,"body":"and then because get that converging arm"},{"speaker":"[aaron_straker]","startTime":938.278,"endTime":943.602,"body":"path you are getting pretty shortened as well"},{"speaker":"[aaron_straker]","startTime":943.742,"endTime":948.91,"body":"i wouldn't say not like fully fully"},{"speaker":"[aaron_straker]","startTime":943.742,"endTime":948.91,"body":"fully shortened but pretty damn close much better"},{"speaker":"[aaron_straker]","startTime":948.97,"endTime":952.396,"body":"than as opposed to like a dumb"},{"speaker":"[aaron_straker]","startTime":948.97,"endTime":952.396,"body":"bell press or something because the dumb bells"},{"speaker":"[aaron_straker]","startTime":952.476,"endTime":953.718,"body":"are larger as you"},{"speaker":"[bryan_boorstein]","startTime":953.957,"endTime":954.677,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":953.999,"endTime":959.228,"body":"lift more and then what i have"},{"speaker":"[aaron_straker]","startTime":953.999,"endTime":959.228,"body":"for my you now back up or secondary"},{"speaker":"[aaron_straker]","startTime":959.308,"endTime":963.274,"body":"would be what brian described as as"},{"speaker":"[aaron_straker]","startTime":959.308,"endTime":963.274,"body":"a duel cable version of"},{"speaker":"[bryan_boorstein]","startTime":963.268,"endTime":963.389,"body":"oh"},{"speaker":"[aaron_straker]","startTime":963.435,"endTime":968.384,"body":"that converging chess press machine that can"},{"speaker":"[aaron_straker]","startTime":963.435,"endTime":968.384,"body":"be that is i would say you know"},{"speaker":"[aaron_straker]","startTime":968.604,"endTime":975.919,"body":"look one of the most underrated pressing"},{"speaker":"[aaron_straker]","startTime":968.604,"endTime":975.919,"body":"movements i really really like it it can"},{"speaker":"[aaron_straker]","startTime":976.54,"endTime":982.081,"body":"if you push it well and hard"},{"speaker":"[aaron_straker]","startTime":976.54,"endTime":982.081,"body":"you can really i would say if you're"},{"speaker":"[aaron_straker]","startTime":982.141,"endTime":985.411,"body":"pressed on time that might be like"},{"speaker":"[aaron_straker]","startTime":982.141,"endTime":985.411,"body":"one of the may be a soul choice"},{"speaker":"[aaron_straker]","startTime":985.511,"endTime":988.218,"body":"movement for me sort of thing for"},{"speaker":"[aaron_straker]","startTime":985.511,"endTime":988.218,"body":"a pushing movement"},{"speaker":"[bryan_boorstein]","startTime":989.958,"endTime":995.827,"body":"yeah i may actually try that seated"},{"speaker":"[bryan_boorstein]","startTime":989.958,"endTime":995.827,"body":"upright because i do it kind of reclined"},{"speaker":"[bryan_boorstein]","startTime":995.947,"endTime":997.831,"body":"with the cables coming from behind me"},{"speaker":"[aaron_straker]","startTime":998.336,"endTime":998.95,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":998.672,"endTime":1000.175,"body":"to emulate more of the"},{"speaker":"[aaron_straker]","startTime":1000.2,"endTime":1000.703,"body":"costal"},{"speaker":"[bryan_boorstein]","startTime":1000.215,"endTime":1000.936,"body":"machine type"},{"speaker":"[aaron_straker]","startTime":1001.185,"endTime":1001.265,"body":"now"},{"speaker":"[bryan_boorstein]","startTime":1001.557,"endTime":1002.639,"body":"yeah yeah yeah exactly"},{"speaker":"[aaron_straker]","startTime":1002.37,"endTime":1003.36,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1002.699,"endTime":1006.365,"body":"but if it's more like if i"},{"speaker":"[bryan_boorstein]","startTime":1002.699,"endTime":1006.365,"body":"think of it more as like one of"},{"speaker":"[bryan_boorstein]","startTime":1006.405,"endTime":1010.592,"body":"those pecdeck machines where you grip the"},{"speaker":"[bryan_boorstein]","startTime":1006.405,"endTime":1010.592,"body":"handles and you just kind of like squeeze"},{"speaker":"[bryan_boorstein]","startTime":1010.672,"endTime":1016.161,"body":"together across the middle that like a"},{"speaker":"[bryan_boorstein]","startTime":1010.672,"endTime":1016.161,"body":"bit different of an arm path but i"},{"speaker":"[bryan_boorstein]","startTime":1016.221,"endTime":1020.068,"body":"think it would be super effective and"},{"speaker":"[bryan_boorstein]","startTime":1016.221,"endTime":1020.068,"body":"i'm looking for some variation in my chest"},{"speaker":"[bryan_boorstein]","startTime":1020.148,"endTime":1023.734,"body":"so i may give that a go"},{"speaker":"[bryan_boorstein]","startTime":1020.148,"endTime":1023.734,"body":"here coming up and then just to clarify"},{"speaker":"[bryan_boorstein]","startTime":1023.874,"endTime":1027.8600000000001,"body":"one thing in the beginning you said"},{"speaker":"[bryan_boorstein]","startTime":1023.874,"endTime":1027.8600000000001,"body":"the thing you you didn't like and you"},{"speaker":"[bryan_boorstein]","startTime":1027.94,"endTime":1031.545,"body":"said it was the cable press what"},{"speaker":"[bryan_boorstein]","startTime":1027.94,"endTime":1031.545,"body":"you meant was the dumb bell press"},{"speaker":"[aaron_straker]","startTime":1031.6,"endTime":1031.8600000000001,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1031.685,"endTime":1031.886,"body":"right"},{"speaker":"[aaron_straker]","startTime":1032.02,"endTime":1032.5810000000001,"body":"sorry yes"},{"speaker":"[bryan_boorstein]","startTime":1032.7069999999999,"endTime":1033.248,"body":"fly press"},{"speaker":"[aaron_straker]","startTime":1033.021,"endTime":1033.502,"body":"ah thank"},{"speaker":"[bryan_boorstein]","startTime":1033.528,"endTime":1033.989,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1033.542,"endTime":1034.783,"body":"you thank you for cleaning"},{"speaker":"[bryan_boorstein]","startTime":1034.63,"endTime":1034.85,"body":"it took"},{"speaker":"[aaron_straker]","startTime":1034.8229999999999,"endTime":1034.963,"body":"that"},{"speaker":"[bryan_boorstein]","startTime":1034.95,"endTime":1035.011,"body":"it"},{"speaker":"[aaron_straker]","startTime":1035.0430000000001,"endTime":1035.123,"body":"up"},{"speaker":"[bryan_boorstein]","startTime":1035.051,"endTime":1037.595,"body":"took me a little while going through"},{"speaker":"[bryan_boorstein]","startTime":1035.051,"endTime":1037.595,"body":"listening to you to be like wait a"},{"speaker":"[bryan_boorstein]","startTime":1037.635,"endTime":1040.179,"body":"minute i'm pretty sure there was a"},{"speaker":"[bryan_boorstein]","startTime":1037.635,"endTime":1040.179,"body":"there was a flaw"},{"speaker":"[aaron_straker]","startTime":1040.088,"endTime":1040.268,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1040.259,"endTime":1040.44,"body":"there"},{"speaker":"[aaron_straker]","startTime":1040.589,"endTime":1040.749,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1041.001,"endTime":1044.0259999999998,"body":"but yeah so aron does not like"},{"speaker":"[bryan_boorstein]","startTime":1041.001,"endTime":1044.0259999999998,"body":"my dumb bell fly press but he does"},{"speaker":"[bryan_boorstein]","startTime":1044.106,"endTime":1044.466,"body":"like the"},{"speaker":"[aaron_straker]","startTime":1044.702,"endTime":1044.783,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1044.728,"endTime":1046.558,"body":"ill cabell set up"},{"speaker":"[aaron_straker]","startTime":1047.644,"endTime":1047.8049999999998,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1047.88,"endTime":1048.04,"body":"cool"},{"speaker":"[aaron_straker]","startTime":1048.893,"endTime":1048.975,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1048.942,"endTime":1050.565,"body":"moving on to back i"},{"speaker":"[aaron_straker]","startTime":1050.619,"endTime":1050.64,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":1050.705,"endTime":1057.236,"body":"separated back into basically three regions i"},{"speaker":"[bryan_boorstein]","startTime":1050.705,"endTime":1057.236,"body":"have upper back rear delt and lots and"},{"speaker":"[bryan_boorstein]","startTime":1057.256,"endTime":1058.337,"body":"then we also delt as"},{"speaker":"[aaron_straker]","startTime":1058.29,"endTime":1058.473,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":1058.438,"endTime":1062.024,"body":"lateral deltas in front delt so we"},{"speaker":"[bryan_boorstein]","startTime":1058.438,"endTime":1062.024,"body":"separated those into three regions as well"},{"speaker":"[aaron_straker]","startTime":1062.43,"endTime":1062.551,"body":"yep"},{"speaker":"[bryan_boorstein]","startTime":1062.905,"endTime":1070.677,"body":"but starting with upper back i have"},{"speaker":"[bryan_boorstein]","startTime":1062.905,"endTime":1070.677,"body":"a chest supported row with wide elbows so"},{"speaker":"[bryan_boorstein]","startTime":1070.797,"endTime":1073.68,"body":"any time we're training up or back"},{"speaker":"[bryan_boorstein]","startTime":1070.797,"endTime":1073.68,"body":"we're going to want the elbows to kind"},{"speaker":"[bryan_boorstein]","startTime":1073.78,"endTime":1077.163,"body":"of be out at that like seventy"},{"speaker":"[bryan_boorstein]","startTime":1073.78,"endTime":1077.163,"body":"ich degree"},{"speaker":"[aaron_straker]","startTime":1077.58,"endTime":1077.6,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":1077.744,"endTime":1086.646,"body":"from the torso range and i really"},{"speaker":"[bryan_boorstein]","startTime":1077.744,"endTime":1086.646,"body":"like i feel pressed to choose one but"},{"speaker":"[bryan_boorstein]","startTime":1086.806,"endTime":1091.294,"body":"i mean t bar cable and dumb"},{"speaker":"[bryan_boorstein]","startTime":1086.806,"endTime":1091.294,"body":"bell are all like super solid for this"},{"speaker":"[bryan_boorstein]","startTime":1091.814,"endTime":1095.36,"body":"the main the main important factor for"},{"speaker":"[bryan_boorstein]","startTime":1091.814,"endTime":1095.36,"body":"me is the chest support so that i"},{"speaker":"[bryan_boorstein]","startTime":1095.441,"endTime":1099.808,"body":"can truly get that deep stretch in"},{"speaker":"[bryan_boorstein]","startTime":1095.441,"endTime":1099.808,"body":"the upper back over whatever"},{"speaker":"[aaron_straker]","startTime":1099.72,"endTime":1099.882,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1099.908,"endTime":1105.297,"body":"the support is and then i really"},{"speaker":"[bryan_boorstein]","startTime":1099.908,"endTime":1105.297,"body":"like pushing against the pad too the way"},{"speaker":"[bryan_boorstein]","startTime":1105.337,"endTime":1110.083,"body":"to brace coming back up so i"},{"speaker":"[bryan_boorstein]","startTime":1105.337,"endTime":1110.083,"body":"guess if i had to be pressed and"},{"speaker":"[bryan_boorstein]","startTime":1110.184,"endTime":1115.041,"body":"choose i would say t bar is"},{"speaker":"[bryan_boorstein]","startTime":1110.184,"endTime":1115.041,"body":"probably my favorite if you have a t"},{"speaker":"[bryan_boorstein]","startTime":1115.201,"endTime":1120.29,"body":"bar with wide arm path then i"},{"speaker":"[bryan_boorstein]","startTime":1115.201,"endTime":1120.29,"body":"would say cable and i guess dumb bell"},{"speaker":"[bryan_boorstein]","startTime":1120.33,"endTime":1124.276,"body":"would be my last choice but cable"},{"speaker":"[bryan_boorstein]","startTime":1120.33,"endTime":1124.276,"body":"and dumb bell are kind of in between"},{"speaker":"[bryan_boorstein]","startTime":1124.537,"endTime":1128.701,"body":"say the the reason i would choose"},{"speaker":"[bryan_boorstein]","startTime":1124.537,"endTime":1128.701,"body":"cable over dumb bell was just because it"},{"speaker":"[bryan_boorstein]","startTime":1128.761,"endTime":1132.085,"body":"gets kind of annoying to have to"},{"speaker":"[bryan_boorstein]","startTime":1128.761,"endTime":1132.085,"body":"carry like ninety or hundred pound dumb bells"},{"speaker":"[bryan_boorstein]","startTime":1132.245,"endTime":1135.459,"body":"over and like throw your body over"},{"speaker":"[aaron_straker]","startTime":1135.39,"endTime":1135.65,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1135.559,"endTime":1137.022,"body":"a bench like while holding"},{"speaker":"[aaron_straker]","startTime":1137.136,"endTime":1138.06,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1137.182,"endTime":1138.184,"body":"hundred pound dumb bells"},{"speaker":"[aaron_straker]","startTime":1138.552,"endTime":1138.633,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1138.785,"endTime":1141.99,"body":"so just for that like minor inconvenience"},{"speaker":"[bryan_boorstein]","startTime":1138.785,"endTime":1141.99,"body":"i feel like"},{"speaker":"[aaron_straker]","startTime":1141.981,"endTime":1142.166,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1142.03,"endTime":1145.436,"body":"i would go cables over dumb bells"},{"speaker":"[bryan_boorstein]","startTime":1142.03,"endTime":1145.436,"body":"but they're both super effective and then my"},{"speaker":"[bryan_boorstein]","startTime":1145.576,"endTime":1151.125,"body":"second one would be a wide pull"},{"speaker":"[bryan_boorstein]","startTime":1145.576,"endTime":1151.125,"body":"down so same arm path you know pronated"},{"speaker":"[bryan_boorstein]","startTime":1151.225,"endTime":1157.095,"body":"grip wide arms just pulling vertically more"},{"speaker":"[bryan_boorstein]","startTime":1151.225,"endTime":1157.095,"body":"instead of horizontally and that one you would"},{"speaker":"[bryan_boorstein]","startTime":1157.135,"endTime":1160.839,"body":"definitely want to have you legs locked"},{"speaker":"[bryan_boorstein]","startTime":1157.135,"endTime":1160.839,"body":"in so that it's a it's not like"},{"speaker":"[bryan_boorstein]","startTime":1161.24,"endTime":1164.223,"body":"the way you do the iliac lap"},{"speaker":"[bryan_boorstein]","startTime":1161.24,"endTime":1164.223,"body":"pull down where you're kind of just on"},{"speaker":"[bryan_boorstein]","startTime":1164.283,"endTime":1167.206,"body":"a bench you know you need to"},{"speaker":"[bryan_boorstein]","startTime":1164.283,"endTime":1167.206,"body":"have your legs secured underneath those pads"},{"speaker":"[aaron_straker]","startTime":1168.341,"endTime":1171.269,"body":"yeah i guess as i'm getting into"},{"speaker":"[aaron_straker]","startTime":1168.341,"endTime":1171.269,"body":"mind"},{"speaker":"[bryan_boorstein]","startTime":1171.108,"endTime":1171.29,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1171.569,"endTime":1174.036,"body":"the way that i structured my two"},{"speaker":"[aaron_straker]","startTime":1171.569,"endTime":1174.036,"body":"choices"},{"speaker":"[aaron_straker]","startTime":1177.49,"endTime":1180.816,"body":"it ends up being more of like"},{"speaker":"[aaron_straker]","startTime":1177.49,"endTime":1180.816,"body":"this is my top choice and then if"},{"speaker":"[aaron_straker]","startTime":1180.896,"endTime":1184.241,"body":"i'm in a gym environment where i"},{"speaker":"[aaron_straker]","startTime":1180.896,"endTime":1184.241,"body":"can't do my top choice like this is"},{"speaker":"[aaron_straker]","startTime":1184.301,"endTime":1187.547,"body":"how i would emulate that with like"},{"speaker":"[aaron_straker]","startTime":1184.301,"endTime":1187.547,"body":"a secondary choice"},{"speaker":"[bryan_boorstein]","startTime":1188.314,"endTime":1188.334,"body":"i"},{"speaker":"[aaron_straker]","startTime":1188.368,"endTime":1188.408,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":1188.395,"endTime":1189.158,"body":"like that too that's"},{"speaker":"[aaron_straker]","startTime":1189.089,"endTime":1189.21,"body":"that"},{"speaker":"[bryan_boorstein]","startTime":1189.199,"endTime":1190.224,"body":"a good way yeah"},{"speaker":"[aaron_straker]","startTime":1190.741,"endTime":1190.842,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":1191.377,"endTime":1192.277,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1192.05,"endTime":1195.596,"body":"kind of like i said i followed"},{"speaker":"[aaron_straker]","startTime":1192.05,"endTime":1195.596,"body":"brian's lay out so with upper back i"},{"speaker":"[aaron_straker]","startTime":1195.676,"endTime":1200.103,"body":"have the chest supported upright like machine"},{"speaker":"[aaron_straker]","startTime":1195.676,"endTime":1200.103,"body":"row that's where you're going to be sitting"},{"speaker":"[aaron_straker]","startTime":1200.464,"endTime":1206.492,"body":"like vertically chest supported i really like"},{"speaker":"[aaron_straker]","startTime":1200.464,"endTime":1206.492,"body":"a my pronated grip this is one of"},{"speaker":"[aaron_straker]","startTime":1206.532,"endTime":1209.855,"body":"those few times like i said that"},{"speaker":"[aaron_straker]","startTime":1206.532,"endTime":1209.855,"body":"brian and i will differ i really don't"},{"speaker":"[aaron_straker]","startTime":1209.955,"endTime":1213.678,"body":"like the like elbows that like you"},{"speaker":"[aaron_straker]","startTime":1209.955,"endTime":1213.678,"body":"know ninety or seventy i feel like just"},{"speaker":"[aaron_straker]","startTime":1213.778,"endTime":1214.039,"body":"very"},{"speaker":"[bryan_boorstein]","startTime":1214.417,"endTime":1215.227,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1215.61,"endTime":1222.882,"body":"strong in that position um and it"},{"speaker":"[aaron_straker]","startTime":1215.61,"endTime":1222.882,"body":"feels unstrong and unnatural so i will generally"},{"speaker":"[aaron_straker]","startTime":1222.962,"endTime":1227.87,"body":"take a little bit more a little"},{"speaker":"[aaron_straker]","startTime":1222.962,"endTime":1227.87,"body":"bit lower than seventy you know what what"},{"speaker":"[aaron_straker]","startTime":1227.991,"endTime":1231.597,"body":"might be considered almost like a rear"},{"speaker":"[aaron_straker]","startTime":1227.991,"endTime":1231.597,"body":"dealt rowing angle"},{"speaker":"[bryan_boorstein]","startTime":1231.427,"endTime":1231.527,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1232.178,"endTime":1233.119,"body":"but i'm"},{"speaker":"[bryan_boorstein]","startTime":1233.336,"endTime":1233.549,"body":"ah yeah"},{"speaker":"[aaron_straker]","startTime":1234.642,"endTime":1236.725,"body":"when you're pulling like what i find"},{"speaker":"[bryan_boorstein]","startTime":1236.677,"endTime":1237.577,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1236.765,"endTime":1237.907,"body":"is like hat i'm pulling like very"},{"speaker":"[bryan_boorstein]","startTime":1237.937,"endTime":1238.337,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1237.987,"endTime":1242.214,"body":"very forcefully and like that upper back"},{"speaker":"[aaron_straker]","startTime":1237.987,"endTime":1242.214,"body":"row you are pretty strong"},{"speaker":"[bryan_boorstein]","startTime":1242.646,"endTime":1242.886,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1242.956,"endTime":1246.361,"body":"i feel like the rest of the"},{"speaker":"[aaron_straker]","startTime":1242.956,"endTime":1246.361,"body":"muscular true will overtake the rear delt like"},{"speaker":"[aaron_straker]","startTime":1246.381,"endTime":1249.406,"body":"i have to focus on like a"},{"speaker":"[aaron_straker]","startTime":1246.381,"endTime":1249.406,"body":"rear delt row on the"},{"speaker":"[bryan_boorstein]","startTime":1249.307,"endTime":1249.327,"body":"m"},{"speaker":"[aaron_straker]","startTime":1249.446,"endTime":1252.471,"body":"rear delt or else i'll like you"},{"speaker":"[aaron_straker]","startTime":1249.446,"endTime":1252.471,"body":"know cal i guess it is a really"},{"speaker":"[aaron_straker]","startTime":1252.491,"endTime":1257.56,"body":"really good term to use so with"},{"speaker":"[aaron_straker]","startTime":1252.491,"endTime":1257.56,"body":"that that upper back you know or sorry"},{"speaker":"[aaron_straker]","startTime":1257.68,"endTime":1260.325,"body":"upper back machine supported upright"},{"speaker":"[bryan_boorstein]","startTime":1260.279,"endTime":1260.32,"body":"a"},{"speaker":"[aaron_straker]","startTime":1260.365,"endTime":1262.188,"body":"row with like a semi pro ated"},{"speaker":"[aaron_straker]","startTime":1260.365,"endTime":1262.188,"body":"grip"},{"speaker":"[bryan_boorstein]","startTime":1262.39,"endTime":1262.594,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1263.6,"endTime":1266.805,"body":"i really really love anything chest supported"},{"speaker":"[aaron_straker]","startTime":1263.6,"endTime":1266.805,"body":"for upper"},{"speaker":"[bryan_boorstein]","startTime":1266.7,"endTime":1267.397,"body":"okay"},{"speaker":"[aaron_straker]","startTime":1266.885,"endTime":1272.174,"body":"back because it's going to basically save"},{"speaker":"[aaron_straker]","startTime":1266.885,"endTime":1272.174,"body":"you from yourself and your ego of trying"},{"speaker":"[bryan_boorstein]","startTime":1271.987,"endTime":1272.249,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1272.214,"endTime":1276.141,"body":"to over compensate with your hips in"},{"speaker":"[aaron_straker]","startTime":1272.214,"endTime":1276.141,"body":"raising the back and that sort of thing"},{"speaker":"[aaron_straker]","startTime":1276.963,"endTime":1281.913,"body":"and then as my back up there"},{"speaker":"[aaron_straker]","startTime":1276.963,"endTime":1281.913,"body":"what what i have is what brian picked"},{"speaker":"[aaron_straker]","startTime":1281.973,"endTime":1287.502,"body":"is number one so basically chest supported"},{"speaker":"[aaron_straker]","startTime":1281.973,"endTime":1287.502,"body":"plate loaded upper back row where your feet"},{"speaker":"[aaron_straker]","startTime":1287.602,"endTime":1291.128,"body":"are going to be on that plate"},{"speaker":"[aaron_straker]","startTime":1287.602,"endTime":1291.128,"body":"and then that's more like a you know"},{"speaker":"[aaron_straker]","startTime":1291.188,"endTime":1294.754,"body":"almost like forty five degree angle like"},{"speaker":"[aaron_straker]","startTime":1291.188,"endTime":1294.754,"body":"you're laying down on top of it more"},{"speaker":"[aaron_straker]","startTime":1294.855,"endTime":1295.856,"body":"so um"},{"speaker":"[bryan_boorstein]","startTime":1295.867,"endTime":1295.887,"body":"m"},{"speaker":"[aaron_straker]","startTime":1296.517,"endTime":1298.2,"body":"the how the interesting thing"},{"speaker":"[bryan_boorstein]","startTime":1298.248,"endTime":1298.389,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1298.28,"endTime":1301.886,"body":"there again is i really really just"},{"speaker":"[aaron_straker]","startTime":1298.28,"endTime":1301.886,"body":"like a semi pronated grip i feel"},{"speaker":"[bryan_boorstein]","startTime":1301.777,"endTime":1302.497,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1302.047,"endTime":1305.653,"body":"so much better in that post and"},{"speaker":"[aaron_straker]","startTime":1302.047,"endTime":1305.653,"body":"i don't get any kind of like joint"},{"speaker":"[aaron_straker]","startTime":1306.935,"endTime":1311.663,"body":"angle alignment issues so what i would"},{"speaker":"[aaron_straker]","startTime":1306.935,"endTime":1311.663,"body":"say to the listeners is like play around"},{"speaker":"[aaron_straker]","startTime":1311.703,"endTime":1315.789,"body":"with your grip see what feels better"},{"speaker":"[aaron_straker]","startTime":1311.703,"endTime":1315.789,"body":"for you and you may need to grab"},{"speaker":"[aaron_straker]","startTime":1315.95,"endTime":1320.936,"body":"blake angles ninety or a d hand"},{"speaker":"[aaron_straker]","startTime":1315.95,"endTime":1320.936,"body":"over a d handled dave de ring"},{"speaker":"[bryan_boorstein]","startTime":1321.037,"endTime":1322.266,"body":"yeah de handle"},{"speaker":"[aaron_straker]","startTime":1322.3,"endTime":1326.918,"body":"de handle um and loop it around"},{"speaker":"[aaron_straker]","startTime":1322.3,"endTime":1326.918,"body":"there to achieve that semi pronated grip"},{"speaker":"[bryan_boorstein]","startTime":1328.378,"endTime":1333.566,"body":"that's interesting what you said about the"},{"speaker":"[bryan_boorstein]","startTime":1328.378,"endTime":1333.566,"body":"elbow position why not feeling good or natural"},{"speaker":"[bryan_boorstein]","startTime":1333.607,"endTime":1338.354,"body":"because i definitely feel that too especially"},{"speaker":"[bryan_boorstein]","startTime":1333.607,"endTime":1338.354,"body":"if i try to get to like eighty"},{"speaker":"[bryan_boorstein]","startTime":1338.415,"endTime":1344.525,"body":"or ninety degrees it's it's okay around"},{"speaker":"[bryan_boorstein]","startTime":1338.415,"endTime":1344.525,"body":"seventy degrees but i think the thing is"},{"speaker":"[bryan_boorstein]","startTime":1344.605,"endTime":1348.291,"body":"that you can't expect to get this"},{"speaker":"[bryan_boorstein]","startTime":1344.605,"endTime":1348.291,"body":"is what i learned at least you can't"},{"speaker":"[bryan_boorstein]","startTime":1348.371,"endTime":1355.522,"body":"expect to get the same amount of"},{"speaker":"[bryan_boorstein]","startTime":1348.371,"endTime":1355.522,"body":"protraction when you have your elbows higher so"},{"speaker":"[bryan_boorstein]","startTime":1356.263,"endTime":1361.731,"body":"the whole point of finding that position"},{"speaker":"[bryan_boorstein]","startTime":1356.263,"endTime":1361.731,"body":"for the rear delt is the point where"},{"speaker":"[bryan_boorstein]","startTime":1361.751,"endTime":1363.294,"body":"you can get the most scape"},{"speaker":"[aaron_straker]","startTime":1363.3,"endTime":1363.506,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1363.394,"endTime":1368.002,"body":"attraction because then your rear delts are"},{"speaker":"[bryan_boorstein]","startTime":1363.394,"endTime":1368.002,"body":"going to essentially shorten the most at the"},{"speaker":"[bryan_boorstein]","startTime":1368.042,"endTime":1368.863,"body":"top of the movement"},{"speaker":"[aaron_straker]","startTime":1369.09,"endTime":1369.411,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1370.105,"endTime":1373.19,"body":"so that was all the test that"},{"speaker":"[bryan_boorstein]","startTime":1370.105,"endTime":1373.19,"body":"cats used it and one was he was"},{"speaker":"[bryan_boorstein]","startTime":1373.23,"endTime":1376.896,"body":"like hey fenagal around with your elbow"},{"speaker":"[bryan_boorstein]","startTime":1373.23,"endTime":1376.896,"body":"position and wherever you can get the most"},{"speaker":"[bryan_boorstein]","startTime":1377.477,"endTime":1382.486,"body":"scapratraction that's your rear dealt line you"},{"speaker":"[bryan_boorstein]","startTime":1377.477,"endTime":1382.486,"body":"know so when you put those arms up"},{"speaker":"[bryan_boorstein]","startTime":1382.566,"endTime":1388.075,"body":"higher you're not supposed to get as"},{"speaker":"[bryan_boorstein]","startTime":1382.566,"endTime":1388.075,"body":"much scapprattraction and once i stopped trying to"},{"speaker":"[bryan_boorstein]","startTime":1388.295,"endTime":1392.863,"body":"get scaprattraction as if i was doing"},{"speaker":"[bryan_boorstein]","startTime":1388.295,"endTime":1392.863,"body":"a rear delt row then that higher elbow"},{"speaker":"[bryan_boorstein]","startTime":1392.943,"endTime":1394.546,"body":"position started to feel much more"},{"speaker":"[aaron_straker]","startTime":1394.56,"endTime":1395.76,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1394.606,"endTime":1400.436,"body":"comfortabl um so now i just think"},{"speaker":"[bryan_boorstein]","startTime":1394.606,"endTime":1400.436,"body":"about it as initiating with almost like squeezing"},{"speaker":"[bryan_boorstein]","startTime":1400.496,"endTime":1404.883,"body":"my lower traps together that or mid"},{"speaker":"[bryan_boorstein]","startTime":1400.496,"endTime":1404.883,"body":"traps like mid lower traps i just think"},{"speaker":"[bryan_boorstein]","startTime":1404.943,"endTime":1410.773,"body":"about squeezing those together to initiate the"},{"speaker":"[bryan_boorstein]","startTime":1404.943,"endTime":1410.773,"body":"movement and whenever those are squeezed together i"},{"speaker":"[bryan_boorstein]","startTime":1410.813,"endTime":1413.838,"body":"don't try to get any more scape"},{"speaker":"[bryan_boorstein]","startTime":1410.813,"endTime":1413.838,"body":"retraction than that and you can see it"},{"speaker":"[bryan_boorstein]","startTime":1413.898,"endTime":1416.903,"body":"in the videos the elbows don't go"},{"speaker":"[bryan_boorstein]","startTime":1413.898,"endTime":1416.903,"body":"nearly as far back as they do with"},{"speaker":"[bryan_boorstein]","startTime":1416.983,"endTime":1418.987,"body":"like that rear adult ro set up"},{"speaker":"[bryan_boorstein]","startTime":1416.983,"endTime":1418.987,"body":"where they're a little bit low"},{"speaker":"[aaron_straker]","startTime":1420.882,"endTime":1424.168,"body":"yeah that's a that was a very"},{"speaker":"[aaron_straker]","startTime":1420.882,"endTime":1424.168,"body":"very good helpful additional explanation on that"},{"speaker":"[bryan_boorstein]","startTime":1424.917,"endTime":1429.224,"body":"so maybe try see what you think"},{"speaker":"[bryan_boorstein]","startTime":1424.917,"endTime":1429.224,"body":"with that in mind um cool so moving"},{"speaker":"[bryan_boorstein]","startTime":1429.304,"endTime":1435.294,"body":"on to rerdelts my my movements are"},{"speaker":"[bryan_boorstein]","startTime":1429.304,"endTime":1435.294,"body":"literally the exact same as my upper back"},{"speaker":"[aaron_straker]","startTime":1435.15,"endTime":1436.17,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1435.414,"endTime":1436.536,"body":"ones but we're just changing the"},{"speaker":"[aaron_straker]","startTime":1436.771,"endTime":1436.872,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1436.797,"endTime":1442.386,"body":"a position so it's the chest supported"},{"speaker":"[bryan_boorstein]","startTime":1436.797,"endTime":1442.386,"body":"row starting with t bar and then cable"},{"speaker":"[bryan_boorstein]","startTime":1442.546,"endTime":1443.408,"body":"and then dumb"},{"speaker":"[aaron_straker]","startTime":1443.25,"endTime":1443.494,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1443.448,"endTime":1448.937,"body":"bell and then i didn't even choose"},{"speaker":"[bryan_boorstein]","startTime":1443.448,"endTime":1448.937,"body":"a second movement because i think that it"},{"speaker":"[bryan_boorstein]","startTime":1448.958,"endTime":1453.071,"body":"would be that same pull down with"},{"speaker":"[bryan_boorstein]","startTime":1448.958,"endTime":1453.071,"body":"the legs locked in it would just be"},{"speaker":"[bryan_boorstein]","startTime":1453.151,"endTime":1458.473,"body":"with again forty five degree hand grip"},{"speaker":"[bryan_boorstein]","startTime":1453.151,"endTime":1458.473,"body":"and elbows traveling a little bit closer into"},{"speaker":"[bryan_boorstein]","startTime":1458.554,"endTime":1463.022,"body":"the body so so we're basically doing"},{"speaker":"[bryan_boorstein]","startTime":1458.554,"endTime":1463.022,"body":"the same movements with with a different hand"},{"speaker":"[bryan_boorstein]","startTime":1463.062,"endTime":1465.186,"body":"position for moving from upper back to"},{"speaker":"[bryan_boorstein]","startTime":1463.062,"endTime":1465.186,"body":"rear delt"},{"speaker":"[aaron_straker]","startTime":1466.561,"endTime":1470.648,"body":"yeah and mind kind of are too"},{"speaker":"[aaron_straker]","startTime":1466.561,"endTime":1470.648,"body":"and i mean there is a slight bit"},{"speaker":"[aaron_straker]","startTime":1470.708,"endTime":1474.554,"body":"of ambiguity between the upper back and"},{"speaker":"[aaron_straker]","startTime":1470.708,"endTime":1474.554,"body":"wear dolts like it's not going to be"},{"speaker":"[aaron_straker]","startTime":1474.594,"endTime":1478.984,"body":"like a very cut and dry this"},{"speaker":"[aaron_straker]","startTime":1474.594,"endTime":1478.984,"body":"is strictly rear dealt this is now strictly"},{"speaker":"[bryan_boorstein]","startTime":1478.857,"endTime":1478.937,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1479.105,"endTime":1480.188,"body":"up er back so"},{"speaker":"[bryan_boorstein]","startTime":1480.299,"endTime":1480.619,"body":"for sure"},{"speaker":"[aaron_straker]","startTime":1480.891,"endTime":1485.166,"body":"in performing these there is there's going"},{"speaker":"[aaron_straker]","startTime":1480.891,"endTime":1485.166,"body":"to be some some cross over and"},{"speaker":"[bryan_boorstein]","startTime":1485.527,"endTime":1485.75,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1486.77,"endTime":1491.357,"body":"some blurred lines for sure there what"},{"speaker":"[aaron_straker]","startTime":1486.77,"endTime":1491.357,"body":"i have for mine is a just a"},{"speaker":"[aaron_straker]","startTime":1491.458,"endTime":1497.067,"body":"seeded cable row with a semipronated ma"},{"speaker":"[aaron_straker]","startTime":1491.458,"endTime":1497.067,"body":"grip what i really like with the mag"},{"speaker":"[aaron_straker]","startTime":1497.127,"endTime":1502.777,"body":"grip is that it i guess what"},{"speaker":"[aaron_straker]","startTime":1497.127,"endTime":1502.777,"body":"would be like the middle with my grip"},{"speaker":"[aaron_straker]","startTime":1502.917,"endTime":1504.039,"body":"is it just lines everything"},{"speaker":"[bryan_boorstein]","startTime":1503.872,"endTime":1504.427,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1504.159,"endTime":1507.064,"body":"up or i don't have to think"},{"speaker":"[aaron_straker]","startTime":1504.159,"endTime":1507.064,"body":"about it and i just know like here"},{"speaker":"[aaron_straker]","startTime":1507.424,"endTime":1511.331,"body":"you know when i'm at the length"},{"speaker":"[aaron_straker]","startTime":1507.424,"endTime":1511.331,"body":"end i'm in a perfect position and as"},{"speaker":"[aaron_straker]","startTime":1511.391,"endTime":1515.177,"body":"i row back like obviously the grip"},{"speaker":"[aaron_straker]","startTime":1511.391,"endTime":1515.177,"body":"with doesn't change it puts me right in"},{"speaker":"[aaron_straker]","startTime":1515.237,"endTime":1516.92,"body":"that you know retracted"},{"speaker":"[bryan_boorstein]","startTime":1517.087,"endTime":1517.267,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1517.561,"endTime":1521.047,"body":"shortened rear dealt position i love that"},{"speaker":"[aaron_straker]","startTime":1517.561,"endTime":1521.047,"body":"with that"},{"speaker":"[bryan_boorstein]","startTime":1521.047,"endTime":1521.249,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1521.147,"endTime":1524.292,"body":"one your rear doubts really are that's"},{"speaker":"[aaron_straker]","startTime":1521.147,"endTime":1524.292,"body":"strong i don't feel like i need"},{"speaker":"[bryan_boorstein]","startTime":1524.227,"endTime":1525.127,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1524.332,"endTime":1525.615,"body":"the chest support or anything"},{"speaker":"[bryan_boorstein]","startTime":1525.337,"endTime":1526.027,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1525.675,"endTime":1529.681,"body":"like that which would be harder to"},{"speaker":"[aaron_straker]","startTime":1525.675,"endTime":1529.681,"body":"set up there anyway and i just do"},{"speaker":"[aaron_straker]","startTime":1529.741,"endTime":1532.386,"body":"a traditional exceeded know cable row with"},{"speaker":"[aaron_straker]","startTime":1529.741,"endTime":1532.386,"body":"that grip"},{"speaker":"[bryan_boorstein]","startTime":1532.83,"endTime":1533.377,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1533.408,"endTime":1536.172,"body":"and i just know what i know"},{"speaker":"[aaron_straker]","startTime":1533.408,"endTime":1536.172,"body":"that position that i"},{"speaker":"[bryan_boorstein]","startTime":1536.159,"endTime":1536.321,"body":"okay"},{"speaker":"[aaron_straker]","startTime":1536.232,"endTime":1537.915,"body":"want to find and i find that"},{"speaker":"[bryan_boorstein]","startTime":1538.0,"endTime":1538.061,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1538.095,"endTime":1543.605,"body":"mad grip with the semipronated um grip"},{"speaker":"[aaron_straker]","startTime":1538.095,"endTime":1543.605,"body":"is just the simplest way to get me"},{"speaker":"[aaron_straker]","startTime":1543.705,"endTime":1549.893,"body":"from like you know length into shorten"},{"speaker":"[aaron_straker]","startTime":1543.705,"endTime":1549.893,"body":"without me to modify much else okay"},{"speaker":"[bryan_boorstein]","startTime":1550.077,"endTime":1555.867,"body":"yeah that's that's a good point about"},{"speaker":"[bryan_boorstein]","startTime":1550.077,"endTime":1555.867,"body":"the ambiguity between the movements to because like"},{"speaker":"[bryan_boorstein]","startTime":1556.268,"endTime":1561.256,"body":"that wide pull down like is often"},{"speaker":"[bryan_boorstein]","startTime":1556.268,"endTime":1561.256,"body":"considered a rear delderandupper back or like it's"},{"speaker":"[bryan_boorstein]","startTime":1561.296,"endTime":1565.022,"body":"kind of kind of just a bit"},{"speaker":"[bryan_boorstein]","startTime":1561.296,"endTime":1565.022,"body":"of everything right so i think that ultimately"},{"speaker":"[bryan_boorstein]","startTime":1565.563,"endTime":1571.092,"body":"like shifting hand position or elbow position"},{"speaker":"[bryan_boorstein]","startTime":1565.563,"endTime":1571.092,"body":"within a matter of twenty or thirty degrees"},{"speaker":"[bryan_boorstein]","startTime":1571.633,"endTime":1576.281,"body":"like literally it might go from hey"},{"speaker":"[bryan_boorstein]","startTime":1571.633,"endTime":1576.281,"body":"this movement is sixty percent upper back"},{"speaker":"[aaron_straker]","startTime":1576.12,"endTime":1576.341,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1576.421,"endTime":1580.748,"body":"and forty percent rear dealt to like"},{"speaker":"[bryan_boorstein]","startTime":1576.421,"endTime":1580.748,"body":"sixty percent real rear dealt and forty percent"},{"speaker":"[bryan_boorstein]","startTime":1580.828,"endTime":1584.855,"body":"upper back but i mean no matter"},{"speaker":"[bryan_boorstein]","startTime":1580.828,"endTime":1584.855,"body":"what you're still working both when you do"},{"speaker":"[bryan_boorstein]","startTime":1584.935,"endTime":1585.156,"body":"both"},{"speaker":"[aaron_straker]","startTime":1585.88,"endTime":1587.563,"body":"yeah and"},{"speaker":"[bryan_boorstein]","startTime":1587.568,"endTime":1587.791,"body":"uh"},{"speaker":"[aaron_straker]","startTime":1587.844,"endTime":1588.505,"body":"then for my"},{"speaker":"[bryan_boorstein]","startTime":1588.58,"endTime":1588.722,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1588.946,"endTime":1592.152,"body":"second one which i will do often"},{"speaker":"[bryan_boorstein]","startTime":1592.057,"endTime":1593.197,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1592.252,"endTime":1597.061,"body":"because not a lot of places have"},{"speaker":"[aaron_straker]","startTime":1592.252,"endTime":1597.061,"body":"the merit is a i have it here"},{"speaker":"[aaron_straker]","startTime":1597.642,"endTime":1598.804,"body":"prone incline"},{"speaker":"[bryan_boorstein]","startTime":1599.039,"endTime":1599.205,"body":"yes"},{"speaker":"[aaron_straker]","startTime":1599.144,"endTime":1602.81,"body":"rear dealt d b row so i"},{"speaker":"[aaron_straker]","startTime":1599.144,"endTime":1602.81,"body":"set the incline on a"},{"speaker":"[bryan_boorstein]","startTime":1602.827,"endTime":1603.068,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1603.191,"endTime":1606.376,"body":"not a super steep incline but not"},{"speaker":"[aaron_straker]","startTime":1603.191,"endTime":1606.376,"body":"a low incline like a medium you know"},{"speaker":"[aaron_straker]","startTime":1606.596,"endTime":1611.845,"body":"type incline i then lay on it"},{"speaker":"[aaron_straker]","startTime":1606.596,"endTime":1611.845,"body":"and i lay up enough to where my"},{"speaker":"[aaron_straker]","startTime":1612.286,"endTime":1617.435,"body":"maybe the top of support right at"},{"speaker":"[aaron_straker]","startTime":1612.286,"endTime":1617.435,"body":"my upper ab so like my chest and"},{"speaker":"[aaron_straker]","startTime":1617.515,"endTime":1621.962,"body":"shoulders can kind of round over the"},{"speaker":"[aaron_straker]","startTime":1617.515,"endTime":1621.962,"body":"top of the bench and then just the"},{"speaker":"[aaron_straker]","startTime":1622.263,"endTime":1625.488,"body":"elbows you know that kind of lines"},{"speaker":"[aaron_straker]","startTime":1622.263,"endTime":1625.488,"body":"your rear delt up great it right on"},{"speaker":"[aaron_straker]","startTime":1625.528,"endTime":1628.073,"body":"top of gravity with the dumbell directly"},{"speaker":"[aaron_straker]","startTime":1625.528,"endTime":1628.073,"body":"under"},{"speaker":"[bryan_boorstein]","startTime":1628.208,"endTime":1628.329,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1628.514,"endTime":1630.657,"body":"and i just row straight up and"},{"speaker":"[aaron_straker]","startTime":1628.514,"endTime":1630.657,"body":"that one i"},{"speaker":"[bryan_boorstein]","startTime":1630.697,"endTime":1630.838,"body":"yep"},{"speaker":"[aaron_straker]","startTime":1630.717,"endTime":1631.278,"body":"do like to"},{"speaker":"[bryan_boorstein]","startTime":1632.817,"endTime":1636.503,"body":"you actually do that one really well"},{"speaker":"[bryan_boorstein]","startTime":1632.817,"endTime":1636.503,"body":"i've noticed your form on that cast featured"},{"speaker":"[bryan_boorstein]","startTime":1636.564,"endTime":1640.21,"body":"it on one of the n one"},{"speaker":"[bryan_boorstein]","startTime":1636.564,"endTime":1640.21,"body":"photos like last year and you get to"},{"speaker":"[bryan_boorstein]","startTime":1640.27,"endTime":1643.094,"body":"like a really good short position for"},{"speaker":"[bryan_boorstein]","startTime":1640.27,"endTime":1643.094,"body":"your rear adults that way"},{"speaker":"[aaron_straker]","startTime":1643.19,"endTime":1649.036,"body":"yeah that one i say i probably"},{"speaker":"[aaron_straker]","startTime":1643.19,"endTime":1649.036,"body":"feel that best but it's hard to progress"},{"speaker":"[bryan_boorstein]","startTime":1650.197,"endTime":1651.138,"body":"yeah for"},{"speaker":"[aaron_straker]","startTime":1651.199,"endTime":1651.359,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1651.218,"endTime":1654.564,"body":"sure otherwise i mean it is may"},{"speaker":"[bryan_boorstein]","startTime":1651.218,"endTime":1654.564,"body":"be easy to progress but it would you"},{"speaker":"[bryan_boorstein]","startTime":1654.604,"endTime":1657.389,"body":"would compensate without realizing it type thing"},{"speaker":"[bryan_boorstein]","startTime":1654.604,"endTime":1657.389,"body":"like"},{"speaker":"[aaron_straker]","startTime":1657.303,"endTime":1657.463,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1657.429,"endTime":1658.911,"body":"that's because like you"},{"speaker":"[aaron_straker]","startTime":1658.89,"endTime":1659.091,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1659.011,"endTime":1661.556,"body":"do that with the fifty pound dumb"},{"speaker":"[bryan_boorstein]","startTime":1659.011,"endTime":1661.556,"body":"bells or"},{"speaker":"[aaron_straker]","startTime":1661.59,"endTime":1663.09,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1661.616,"endTime":1663.604,"body":"something like don't use super heavy weight"},{"speaker":"[bryan_boorstein]","startTime":1661.616,"endTime":1663.604,"body":"right"},{"speaker":"[aaron_straker]","startTime":1663.78,"endTime":1666.453,"body":"no yeah probably like forty five fifty"},{"speaker":"[aaron_straker]","startTime":1663.78,"endTime":1666.453,"body":"max"},{"speaker":"[bryan_boorstein]","startTime":1666.608,"endTime":1666.828,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1666.654,"endTime":1666.875,"body":"there"},{"speaker":"[bryan_boorstein]","startTime":1667.008,"endTime":1671.876,"body":"so like when i was looking at"},{"speaker":"[bryan_boorstein]","startTime":1667.008,"endTime":1671.876,"body":"the video that are the posts that cass"},{"speaker":"[bryan_boorstein]","startTime":1671.936,"endTime":1674.801,"body":"made he also had a picture of"},{"speaker":"[bryan_boorstein]","startTime":1671.936,"endTime":1674.801,"body":"me doing it with like eighty fives or"},{"speaker":"[aaron_straker]","startTime":1674.8,"endTime":1674.981,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1674.901,"endTime":1675.262,"body":"something"},{"speaker":"[aaron_straker]","startTime":1675.322,"endTime":1675.603,"body":"nowhere"},{"speaker":"[bryan_boorstein]","startTime":1675.663,"endTime":1675.803,"body":"but"},{"speaker":"[aaron_straker]","startTime":1675.683,"endTime":1676.366,"body":"near that mac"},{"speaker":"[bryan_boorstein]","startTime":1676.764,"endTime":1678.769,"body":"no no but my forms as good"},{"speaker":"[bryan_boorstein]","startTime":1676.764,"endTime":1678.769,"body":"as yours"},{"speaker":"[aaron_straker]","startTime":1678.992,"endTime":1679.217,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":1679.07,"endTime":1682.42,"body":"so that's more of the point i'm"},{"speaker":"[bryan_boorstein]","startTime":1679.07,"endTime":1682.42,"body":"trying to make is just that it's hard"},{"speaker":"[bryan_boorstein]","startTime":1682.52,"endTime":1685.939,"body":"to progress because a very slight shift"},{"speaker":"[aaron_straker]","startTime":1685.92,"endTime":1686.55,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1686.099,"endTime":1688.303,"body":"in the way that you're executing it"},{"speaker":"[bryan_boorstein]","startTime":1686.099,"endTime":1688.303,"body":"can"},{"speaker":"[aaron_straker]","startTime":1688.35,"endTime":1688.37,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":1688.383,"endTime":1692.971,"body":"allow you to progress and maybe you"},{"speaker":"[bryan_boorstein]","startTime":1688.383,"endTime":1692.971,"body":"won't even realize that the way that you're"},{"speaker":"[bryan_boorstein]","startTime":1693.051,"endTime":1695.755,"body":"doing it has changed slightly or gradually"},{"speaker":"[bryan_boorstein]","startTime":1693.051,"endTime":1695.755,"body":"over time"},{"speaker":"[aaron_straker]","startTime":1695.649,"endTime":1698.977,"body":"m yeah that that's a really really"},{"speaker":"[aaron_straker]","startTime":1695.649,"endTime":1698.977,"body":"good point"},{"speaker":"[bryan_boorstein]","startTime":1698.857,"endTime":1705.442,"body":"yeah cool so moving on to late"},{"speaker":"[bryan_boorstein]","startTime":1698.857,"endTime":1705.442,"body":"to finish up the back here um my"},{"speaker":"[bryan_boorstein]","startTime":1706.663,"endTime":1713.071,"body":"number one is the one arm whole"},{"speaker":"[bryan_boorstein]","startTime":1706.663,"endTime":1713.071,"body":"variations like i don't want to then separate"},{"speaker":"[bryan_boorstein]","startTime":1713.131,"endTime":1716.777,"body":"lots into iliac lads and lumbar las"},{"speaker":"[bryan_boorstein]","startTime":1713.131,"endTime":1716.777,"body":"and threats and lads and all that so"},{"speaker":"[bryan_boorstein]","startTime":1717.218,"endTime":1720.984,"body":"so whatever angle you decide to work"},{"speaker":"[bryan_boorstein]","startTime":1717.218,"endTime":1720.984,"body":"your lads at whether it's like a high"},{"speaker":"[bryan_boorstein]","startTime":1721.045,"endTime":1726.073,"body":"to low or iliad or like a"},{"speaker":"[bryan_boorstein]","startTime":1721.045,"endTime":1726.073,"body":"more horizontal like lumbar type of approach i"},{"speaker":"[bryan_boorstein]","startTime":1726.213,"endTime":1732.323,"body":"really really like the braced one arm"},{"speaker":"[bryan_boorstein]","startTime":1726.213,"endTime":1732.323,"body":"version of these movements my current go to"},{"speaker":"[bryan_boorstein]","startTime":1732.444,"endTime":1735.99,"body":"is the one where i'm bracing back"},{"speaker":"[bryan_boorstein]","startTime":1732.444,"endTime":1735.99,"body":"again the bench because i feel like it"},{"speaker":"[bryan_boorstein]","startTime":1736.27,"endTime":1740.377,"body":"provides me just a ton of stability"},{"speaker":"[bryan_boorstein]","startTime":1736.27,"endTime":1740.377,"body":"and i can really work that muscle without"},{"speaker":"[bryan_boorstein]","startTime":1740.637,"endTime":1745.145,"body":"any sort of balance or stability issues"},{"speaker":"[bryan_boorstein]","startTime":1740.637,"endTime":1745.145,"body":"i'm also a fan of doing it you"},{"speaker":"[bryan_boorstein]","startTime":1745.165,"endTime":1753.219,"body":"know gripping braced on the functional trainer"},{"speaker":"[bryan_boorstein]","startTime":1745.165,"endTime":1753.219,"body":"itself that works super well too and then"},{"speaker":"[bryan_boorstein]","startTime":1753.259,"endTime":1759.508,"body":"i'll also add that i don't generally"},{"speaker":"[bryan_boorstein]","startTime":1753.259,"endTime":1759.508,"body":"find myself doing a ton of work specifically"},{"speaker":"[bryan_boorstein]","startTime":1759.669,"endTime":1763.715,"body":"for the thoracic lat region which is"},{"speaker":"[bryan_boorstein]","startTime":1759.669,"endTime":1763.715,"body":"the upper lat"},{"speaker":"[aaron_straker]","startTime":1763.65,"endTime":1765.15,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1763.775,"endTime":1765.278,"body":"region and the"},{"speaker":"[aaron_straker]","startTime":1765.342,"endTime":1765.423,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1765.378,"endTime":1771.248,"body":"reason that that is is because i"},{"speaker":"[bryan_boorstein]","startTime":1765.378,"endTime":1771.248,"body":"feel like as we discussed with the ambiguity"},{"speaker":"[bryan_boorstein]","startTime":1771.348,"endTime":1776.937,"body":"of these different movements that a lot"},{"speaker":"[bryan_boorstein]","startTime":1771.348,"endTime":1776.937,"body":"or almost all of the upper backwork that"},{"speaker":"[bryan_boorstein]","startTime":1777.017,"endTime":1782.647,"body":"i'm doing for our rear adult work"},{"speaker":"[bryan_boorstein]","startTime":1777.017,"endTime":1782.647,"body":"is also hitting my thoracic lads given that"},{"speaker":"[bryan_boorstein]","startTime":1782.687,"endTime":1788.236,"body":"their function is very similar to those"},{"speaker":"[bryan_boorstein]","startTime":1782.687,"endTime":1788.236,"body":"functions and that they're higher up on the"},{"speaker":"[bryan_boorstein]","startTime":1788.296,"endTime":1793.425,"body":"back so i try to be as"},{"speaker":"[bryan_boorstein]","startTime":1788.296,"endTime":1793.425,"body":"efficient as i can with my training and"},{"speaker":"[bryan_boorstein]","startTime":1793.485,"endTime":1798.001,"body":"i feel like spending time on the"},{"speaker":"[bryan_boorstein]","startTime":1793.485,"endTime":1798.001,"body":"thoracic lads while i'm also doing a bunch"},{"speaker":"[bryan_boorstein]","startTime":1798.061,"endTime":1802.027,"body":"of other specific upper back and rear"},{"speaker":"[bryan_boorstein]","startTime":1798.061,"endTime":1802.027,"body":"delt were just kind of seems like too"},{"speaker":"[bryan_boorstein]","startTime":1802.067,"endTime":1802.788,"body":"much for me so"},{"speaker":"[aaron_straker]","startTime":1802.77,"endTime":1802.974,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1803.169,"endTime":1806.675,"body":"i tend to focus on the hidelopole"},{"speaker":"[bryan_boorstein]","startTime":1803.169,"endTime":1806.675,"body":"and then the horizontal pole for"},{"speaker":"[aaron_straker]","startTime":1806.67,"endTime":1806.69,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":1806.715,"endTime":1808.278,"body":"the iliac and the lumbar regions"},{"speaker":"[aaron_straker]","startTime":1808.479,"endTime":1808.5,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":1808.758,"endTime":1814.027,"body":"and then my second choice would just"},{"speaker":"[bryan_boorstein]","startTime":1808.758,"endTime":1814.027,"body":"be the same legs locked one that i"},{"speaker":"[bryan_boorstein]","startTime":1814.107,"endTime":1817.453,"body":"described for the wide pull down but"},{"speaker":"[bryan_boorstein]","startTime":1814.107,"endTime":1817.453,"body":"now with a neutral grip and with the"},{"speaker":"[bryan_boorstein]","startTime":1817.493,"endTime":1822.281,"body":"torso braced so if you allow your"},{"speaker":"[bryan_boorstein]","startTime":1817.493,"endTime":1822.281,"body":"back to get into like thoracic extension where"},{"speaker":"[bryan_boorstein]","startTime":1822.321,"endTime":1826.628,"body":"you're kind of sticking your chest up"},{"speaker":"[bryan_boorstein]","startTime":1822.321,"endTime":1826.628,"body":"in the air you're going to take some"},{"speaker":"[bryan_boorstein]","startTime":1826.688,"endTime":1830.615,"body":"of the stimulus away from the lads"},{"speaker":"[bryan_boorstein]","startTime":1826.688,"endTime":1830.615,"body":"and put it into the upper back so"},{"speaker":"[bryan_boorstein]","startTime":1830.815,"endTime":1834.641,"body":"generally what you want to do is"},{"speaker":"[bryan_boorstein]","startTime":1830.815,"endTime":1834.641,"body":"keep your core braced down so that you're"},{"speaker":"[bryan_boorstein]","startTime":1834.702,"endTime":1838.568,"body":"doing that pull down you're lean back"},{"speaker":"[bryan_boorstein]","startTime":1834.702,"endTime":1838.568,"body":"but you're not opening your chest to do"},{"speaker":"[bryan_boorstein]","startTime":1838.708,"endTime":1842.835,"body":"so you're leaning back and kind of"},{"speaker":"[bryan_boorstein]","startTime":1838.708,"endTime":1842.835,"body":"hunching forward and maintaining that"},{"speaker":"[aaron_straker]","startTime":1842.7,"endTime":1843.026,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1842.935,"endTime":1847.543,"body":"position which will help you kind of"},{"speaker":"[bryan_boorstein]","startTime":1842.935,"endTime":1847.543,"body":"bias the lads a little bit more as"},{"speaker":"[bryan_boorstein]","startTime":1847.583,"endTime":1848.605,"body":"you're doing that pull"},{"speaker":"[aaron_straker]","startTime":1848.52,"endTime":1849.18,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1848.645,"endTime":1850.331,"body":"down with your legs locked underneath"},{"speaker":"[aaron_straker]","startTime":1850.89,"endTime":1856.839,"body":"yeah before i jump into mine which"},{"speaker":"[aaron_straker]","startTime":1850.89,"endTime":1856.839,"body":"are of course very similar the one i"},{"speaker":"[aaron_straker]","startTime":1856.9,"endTime":1862.329,"body":"thought would be helpful to bring up"},{"speaker":"[aaron_straker]","startTime":1856.9,"endTime":1862.329,"body":"depending on the manufacture of your kind of"},{"speaker":"[aaron_straker]","startTime":1863.19,"endTime":1866.436,"body":"what's traditionally called like the lap pull"},{"speaker":"[aaron_straker]","startTime":1863.19,"endTime":1866.436,"body":"down where brian like you just said your"},{"speaker":"[aaron_straker]","startTime":1866.476,"endTime":1870.745,"body":"legs are locked underneath you may find"},{"speaker":"[aaron_straker]","startTime":1866.476,"endTime":1870.745,"body":"it really hard to emulate what brian just"},{"speaker":"[aaron_straker]","startTime":1870.805,"endTime":1875.904,"body":"said at the end because sometimes the"},{"speaker":"[aaron_straker]","startTime":1870.805,"endTime":1875.904,"body":"weight orientation of the cable is so far"},{"speaker":"[aaron_straker]","startTime":1876.044,"endTime":1878.408,"body":"like back kind of over your head"},{"speaker":"[aaron_straker]","startTime":1876.044,"endTime":1878.408,"body":"where"},{"speaker":"[bryan_boorstein]","startTime":1878.416,"endTime":1878.437,"body":"m"},{"speaker":"[aaron_straker]","startTime":1878.869,"endTime":1879.169,"body":"i've been"},{"speaker":"[bryan_boorstein]","startTime":1879.037,"endTime":1879.4,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1879.189,"endTime":1881.132,"body":"in somewhere i'm like trying to do"},{"speaker":"[aaron_straker]","startTime":1879.189,"endTime":1881.132,"body":"it focused"},{"speaker":"[bryan_boorstein]","startTime":1880.777,"endTime":1880.797,"body":"m"},{"speaker":"[aaron_straker]","startTime":1881.273,"endTime":1883.216,"body":"and i just can't because it's way"},{"speaker":"[aaron_straker]","startTime":1881.273,"endTime":1883.216,"body":"too far back"},{"speaker":"[bryan_boorstein]","startTime":1883.816,"endTime":1883.837,"body":"m"},{"speaker":"[aaron_straker]","startTime":1884.538,"endTime":1887.223,"body":"so just kind of no that that"},{"speaker":"[aaron_straker]","startTime":1884.538,"endTime":1887.223,"body":"you may run into that and you might"},{"speaker":"[aaron_straker]","startTime":1887.243,"endTime":1889.768,"body":"be like why can't i you now"},{"speaker":"[aaron_straker]","startTime":1887.243,"endTime":1889.768,"body":"feel this in my lap or why can't"},{"speaker":"[aaron_straker]","startTime":1889.828,"endTime":1894.457,"body":"i line it upright sometimes like the"},{"speaker":"[aaron_straker]","startTime":1889.828,"endTime":1894.457,"body":"angles are just off too much to be"},{"speaker":"[aaron_straker]","startTime":1894.497,"endTime":1894.638,"body":"able"},{"speaker":"[bryan_boorstein]","startTime":1894.527,"endTime":1894.707,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1894.678,"endTime":1895.058,"body":"to do that"},{"speaker":"[bryan_boorstein]","startTime":1896.089,"endTime":1896.25,"body":"well"},{"speaker":"[aaron_straker]","startTime":1896.31,"endTime":1896.535,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1896.35,"endTime":1900.316,"body":"just to add like one kind of"},{"speaker":"[bryan_boorstein]","startTime":1896.35,"endTime":1900.316,"body":"practical piece for people like this is definitely"},{"speaker":"[bryan_boorstein]","startTime":1900.377,"endTime":1900.757,"body":"not one of"},{"speaker":"[aaron_straker]","startTime":1900.78,"endTime":1901.5,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1900.817,"endTime":1905.285,"body":"my favorite movements for the lads but"},{"speaker":"[bryan_boorstein]","startTime":1900.817,"endTime":1905.285,"body":"it's the most accessible and i even i"},{"speaker":"[bryan_boorstein]","startTime":1905.345,"endTime":1909.712,"body":"even made an instagram ost on this"},{"speaker":"[bryan_boorstein]","startTime":1905.345,"endTime":1909.712,"body":"but you can find any single cable stack"},{"speaker":"[bryan_boorstein]","startTime":1909.892,"endTime":1912.797,"body":"in your gym it can even be"},{"speaker":"[bryan_boorstein]","startTime":1909.892,"endTime":1912.797,"body":"like a traditional lap pull down and you"},{"speaker":"[bryan_boorstein]","startTime":1912.877,"endTime":1915.522,"body":"just you know take the handle off"},{"speaker":"[bryan_boorstein]","startTime":1912.877,"endTime":1915.522,"body":"and put a de handle"},{"speaker":"[aaron_straker]","startTime":1915.24,"endTime":1915.481,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1915.602,"endTime":1919.27,"body":"on there and then you just go"},{"speaker":"[bryan_boorstein]","startTime":1915.602,"endTime":1919.27,"body":"and you kneel down on the ound like"},{"speaker":"[bryan_boorstein]","startTime":1919.31,"endTime":1925.469,"body":"just go and kneel down and as"},{"speaker":"[bryan_boorstein]","startTime":1919.31,"endTime":1925.469,"body":"long as you have it braced controlaterally so"},{"speaker":"[bryan_boorstein]","startTime":1926.25,"endTime":1930.678,"body":"if you're pulling down with your right"},{"speaker":"[bryan_boorstein]","startTime":1926.25,"endTime":1930.678,"body":"arm your left leg is forward um"},{"speaker":"[aaron_straker]","startTime":1931.56,"endTime":1931.74,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1931.72,"endTime":1935.045,"body":"that will give you the stability so"},{"speaker":"[bryan_boorstein]","startTime":1931.72,"endTime":1935.045,"body":"that you can work the"},{"speaker":"[aaron_straker]","startTime":1934.998,"endTime":1935.159,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1935.085,"endTime":1939.973,"body":"lad extremely effectively not as effectively as"},{"speaker":"[bryan_boorstein]","startTime":1935.085,"endTime":1939.973,"body":"if you're braced against a bench you know"},{"speaker":"[bryan_boorstein]","startTime":1940.073,"endTime":1944.541,"body":"the way that i described but it's"},{"speaker":"[bryan_boorstein]","startTime":1940.073,"endTime":1944.541,"body":"definitely accessible to just grab a cable polly"},{"speaker":"[bryan_boorstein]","startTime":1944.601,"endTime":1949.472,"body":"from somewhere and just kneel down and"},{"speaker":"[bryan_boorstein]","startTime":1944.601,"endTime":1949.472,"body":"suddenly you can do lap pull down so"},{"speaker":"[aaron_straker]","startTime":1951.392,"endTime":1953.275,"body":"i have a quick side to touch"},{"speaker":"[aaron_straker]","startTime":1951.392,"endTime":1953.275,"body":"on so"},{"speaker":"[bryan_boorstein]","startTime":1953.541,"endTime":1953.561,"body":"m"},{"speaker":"[aaron_straker]","startTime":1953.716,"endTime":1954.337,"body":"before i re jump"},{"speaker":"[bryan_boorstein]","startTime":1954.217,"endTime":1954.379,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1954.397,"endTime":1958.624,"body":"into it my number one choice for"},{"speaker":"[aaron_straker]","startTime":1954.397,"endTime":1958.624,"body":"the lap is the unilateral supported pull down"},{"speaker":"[aaron_straker]","startTime":1958.804,"endTime":1964.477,"body":"as well but one thing that i"},{"speaker":"[aaron_straker]","startTime":1958.804,"endTime":1964.477,"body":"have found that i have the last handful"},{"speaker":"[aaron_straker]","startTime":1964.557,"endTime":1965.279,"body":"of weeks out to like"},{"speaker":"[bryan_boorstein]","startTime":1965.358,"endTime":1965.458,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1965.38,"endTime":1970.432,"body":"six to eight weeks have i've been"},{"speaker":"[aaron_straker]","startTime":1965.38,"endTime":1970.432,"body":"performing the noticed i don't like bracing it"},{"speaker":"[aaron_straker]","startTime":1970.713,"endTime":1975.321,"body":"with like a a knee on the"},{"speaker":"[aaron_straker]","startTime":1970.713,"endTime":1975.321,"body":"bench with my hand like i was taught"},{"speaker":"[aaron_straker]","startTime":1975.361,"endTime":1978.466,"body":"how to do it and like i"},{"speaker":"[aaron_straker]","startTime":1975.361,"endTime":1978.466,"body":"see everyone else doing it for"},{"speaker":"[bryan_boorstein]","startTime":1978.667,"endTime":1978.892,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1979.007,"endTime":1981.913,"body":"i would find that it was like"},{"speaker":"[aaron_straker]","startTime":1979.007,"endTime":1981.913,"body":"really tac in my core to try and"},{"speaker":"[aaron_straker]","startTime":1982.153,"endTime":1983.917,"body":"brace like that and then one"},{"speaker":"[bryan_boorstein]","startTime":1983.881,"endTime":1983.902,"body":"m"},{"speaker":"[aaron_straker]","startTime":1983.957,"endTime":1985.782,"body":"day i was on was like i'm"},{"speaker":"[aaron_straker]","startTime":1983.957,"endTime":1985.782,"body":"just going to see what happens if i"},{"speaker":"[aaron_straker]","startTime":1986.022,"endTime":1986.163,"body":"sit"},{"speaker":"[bryan_boorstein]","startTime":1986.241,"endTime":1986.343,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1986.684,"endTime":1988.168,"body":"on the bench facing"},{"speaker":"[bryan_boorstein]","startTime":1987.898,"endTime":1988.777,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1988.248,"endTime":1992.556,"body":"it and then like let's say i'm"},{"speaker":"[aaron_straker]","startTime":1988.248,"endTime":1992.556,"body":"pulling with my right hand i jam my"},{"speaker":"[aaron_straker]","startTime":1992.716,"endTime":1996.041,"body":"right foot into the front of the"},{"speaker":"[aaron_straker]","startTime":1992.716,"endTime":1996.041,"body":"where the bench"},{"speaker":"[bryan_boorstein]","startTime":1995.977,"endTime":1996.139,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1996.202,"endTime":1999.828,"body":"sits on the ground and i just"},{"speaker":"[aaron_straker]","startTime":1996.202,"endTime":1999.828,"body":"like a you know not necesarily lock that"},{"speaker":"[aaron_straker]","startTime":1999.908,"endTime":2004.253,"body":"leg out but put sure they are"},{"speaker":"[aaron_straker]","startTime":1999.908,"endTime":2004.253,"body":"to square my hips square my pelvis and"},{"speaker":"[aaron_straker]","startTime":2004.333,"endTime":2006.136,"body":"i love bracing it that feels so"},{"speaker":"[aaron_straker]","startTime":2004.333,"endTime":2006.136,"body":"much"},{"speaker":"[bryan_boorstein]","startTime":2006.237,"endTime":2006.257,"body":"m"},{"speaker":"[aaron_straker]","startTime":2006.256,"endTime":2012.343,"body":"easier to me there and i wonder"},{"speaker":"[aaron_straker]","startTime":2006.256,"endTime":2012.343,"body":"like if there's probably something i was doing"},{"speaker":"[aaron_straker]","startTime":2012.423,"endTime":2016.45,"body":"wrong and in version one if that"},{"speaker":"[aaron_straker]","startTime":2012.423,"endTime":2016.45,"body":"feels so much easier for me but also"},{"speaker":"[aaron_straker]","startTime":2017.071,"endTime":2020.457,"body":"i'm just curious why i haven't seen"},{"speaker":"[aaron_straker]","startTime":2017.071,"endTime":2020.457,"body":"more people doing it that bracing it the"},{"speaker":"[aaron_straker]","startTime":2020.497,"endTime":2021.819,"body":"way that i just described"},{"speaker":"[bryan_boorstein]","startTime":2023.117,"endTime":2024.94,"body":"i don't know i mean i've done"},{"speaker":"[bryan_boorstein]","startTime":2023.117,"endTime":2024.94,"body":"that before as well"},{"speaker":"[bryan_boorstein]","startTime":2028.185,"endTime":2032.232,"body":"it's a good question i think i"},{"speaker":"[bryan_boorstein]","startTime":2028.185,"endTime":2032.232,"body":"find it a little bit harder to keep"},{"speaker":"[bryan_boorstein]","startTime":2032.893,"endTime":2036.018,"body":"the core kind of neutral at the"},{"speaker":"[aaron_straker]","startTime":2036.5,"endTime":2036.763,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2036.619,"endTime":2040.766,"body":"like i find myself when i'm braced"},{"speaker":"[bryan_boorstein]","startTime":2036.619,"endTime":2040.766,"body":"face down or face forward into a bench"},{"speaker":"[bryan_boorstein]","startTime":2041.147,"endTime":2045.774,"body":"i feel more likely to maybe want"},{"speaker":"[bryan_boorstein]","startTime":2041.147,"endTime":2045.774,"body":"to arch backward as the rebs get tough"},{"speaker":"[aaron_straker]","startTime":2046.253,"endTime":2046.82,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":2046.736,"endTime":2050.182,"body":"so that way like maybe my first"},{"speaker":"[bryan_boorstein]","startTime":2046.736,"endTime":2050.182,"body":"thought second thought would be that maybe it"},{"speaker":"[bryan_boorstein]","startTime":2050.282,"endTime":2054.6890000000003,"body":"changes the angle like in some people's"},{"speaker":"[bryan_boorstein]","startTime":2050.282,"endTime":2054.6890000000003,"body":"cases it changes the angle and makes it"},{"speaker":"[bryan_boorstein]","startTime":2054.7290000000003,"endTime":2058.0950000000003,"body":"too steep like if you're if you're"},{"speaker":"[bryan_boorstein]","startTime":2054.7290000000003,"endTime":2058.0950000000003,"body":"that close to the cable stack that maybe"},{"speaker":"[bryan_boorstein]","startTime":2058.876,"endTime":2061.9210000000003,"body":"neel on the bench and pushing back"},{"speaker":"[bryan_boorstein]","startTime":2058.876,"endTime":2061.9210000000003,"body":"gives you enough space so that you can"},{"speaker":"[bryan_boorstein]","startTime":2061.9809999999998,"endTime":2065.607,"body":"keep your shoulder from getting too high"},{"speaker":"[bryan_boorstein]","startTime":2061.9809999999998,"endTime":2065.607,"body":"which would then de activate a little of"},{"speaker":"[bryan_boorstein]","startTime":2065.667,"endTime":2066.749,"body":"the late at the top of the"},{"speaker":"[bryan_boorstein]","startTime":2065.667,"endTime":2066.749,"body":"rep"},{"speaker":"[aaron_straker]","startTime":2067.21,"endTime":2067.352,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2067.691,"endTime":2068.492,"body":"but those are just you know"},{"speaker":"[aaron_straker]","startTime":2068.6,"endTime":2069.23,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2068.7929999999997,"endTime":2073.127,"body":"small concerns i think if that way"},{"speaker":"[bryan_boorstein]","startTime":2068.7929999999997,"endTime":2073.127,"body":"works for you there's really no reason that"},{"speaker":"[bryan_boorstein]","startTime":2073.147,"endTime":2073.79,"body":"you shouldn't do it"},{"speaker":"[aaron_straker]","startTime":2074.09,"endTime":2077.676,"body":"yeah the last thing i will say"},{"speaker":"[aaron_straker]","startTime":2074.09,"endTime":2077.676,"body":"there is actually i'll post this up you"},{"speaker":"[aaron_straker]","startTime":2077.736,"endTime":2080.941,"body":"know well i'll try to remember to"},{"speaker":"[aaron_straker]","startTime":2077.736,"endTime":2080.941,"body":"do it a week from today when the"},{"speaker":"[aaron_straker]","startTime":2080.961,"endTime":2083.586,"body":"episode comes out but actually filmed one"},{"speaker":"[aaron_straker]","startTime":2080.961,"endTime":2083.586,"body":"today"},{"speaker":"[bryan_boorstein]","startTime":2083.337,"endTime":2084.567,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2083.686,"endTime":2087.873,"body":"of me doing that and the bench"},{"speaker":"[aaron_straker]","startTime":2083.686,"endTime":2087.873,"body":"is too are upright and i do lose"},{"speaker":"[aaron_straker]","startTime":2087.953,"endTime":2090.698,"body":"a little bit of that like hollow"},{"speaker":"[aaron_straker]","startTime":2087.953,"endTime":2090.698,"body":"core positioning"},{"speaker":"[bryan_boorstein]","startTime":2090.609,"endTime":2090.792,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2091.319,"endTime":2094.284,"body":"um so yeah that's the last thing"},{"speaker":"[aaron_straker]","startTime":2091.319,"endTime":2094.284,"body":"i would add there is if you are"},{"speaker":"[aaron_straker]","startTime":2094.324,"endTime":2097.489,"body":"going to do it that way you"},{"speaker":"[aaron_straker]","startTime":2094.324,"endTime":2097.489,"body":"would probably want to set the bench one"},{"speaker":"[aaron_straker]","startTime":2097.649,"endTime":2100.703,"body":"not ch less vertical if you want"},{"speaker":"[bryan_boorstein]","startTime":2100.707,"endTime":2100.727,"body":"m"},{"speaker":"[aaron_straker]","startTime":2100.723,"endTime":2103.528,"body":"to sit on it so that you"},{"speaker":"[aaron_straker]","startTime":2100.723,"endTime":2103.528,"body":"can kind of lean forward a little bit"},{"speaker":"[aaron_straker]","startTime":2103.588,"endTime":2103.789,"body":"more"},{"speaker":"[bryan_boorstein]","startTime":2103.797,"endTime":2103.919,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2105.181,"endTime":2105.305,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2105.568,"endTime":2109.014,"body":"yeah but then you would need to"},{"speaker":"[bryan_boorstein]","startTime":2105.568,"endTime":2109.014,"body":"compensate for the fact that you're now moving"},{"speaker":"[bryan_boorstein]","startTime":2109.134,"endTime":2110.817,"body":"even closer to the cable stack"},{"speaker":"[aaron_straker]","startTime":2110.901,"endTime":2111.043,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2111.378,"endTime":2114.944,"body":"so you have to somehow figure out"},{"speaker":"[bryan_boorstein]","startTime":2111.378,"endTime":2114.944,"body":"a way to separate the bench further back"},{"speaker":"[bryan_boorstein]","startTime":2115.004,"endTime":2118.675,"body":"while still having the stability of the"},{"speaker":"[bryan_boorstein]","startTime":2115.004,"endTime":2118.675,"body":"bed not sliding so maybe it just adds"},{"speaker":"[bryan_boorstein]","startTime":2118.735,"endTime":2121.104,"body":"like an additional layer of complexity to"},{"speaker":"[bryan_boorstein]","startTime":2118.735,"endTime":2121.104,"body":"the set up"},{"speaker":"[aaron_straker]","startTime":2122.514,"endTime":2123.638,"body":"it probably yeah"},{"speaker":"[bryan_boorstein]","startTime":2124.137,"endTime":2124.437,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2124.46,"endTime":2125.906,"body":"yeah uh"},{"speaker":"[bryan_boorstein]","startTime":2125.962,"endTime":2126.643,"body":"do you have a second one"},{"speaker":"[aaron_straker]","startTime":2127.241,"endTime":2129.384,"body":"i do and what i have here"},{"speaker":"[aaron_straker]","startTime":2127.241,"endTime":2129.384,"body":"is"},{"speaker":"[bryan_boorstein]","startTime":2129.597,"endTime":2129.799,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2129.604,"endTime":2130.386,"body":"seated cable row"},{"speaker":"[bryan_boorstein]","startTime":2130.429,"endTime":2130.591,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2130.686,"endTime":2135.635,"body":"lap focus you know that's like a"},{"speaker":"[aaron_straker]","startTime":2130.686,"endTime":2135.635,"body":"lumbar lap focus um this is one where"},{"speaker":"[aaron_straker]","startTime":2136.095,"endTime":2142.286,"body":"depending on the weight stack i ha"},{"speaker":"[aaron_straker]","startTime":2136.095,"endTime":2142.286,"body":"available i will either do un laterally or"},{"speaker":"[aaron_straker]","startTime":2142.426,"endTime":2147.875,"body":"buy laterally so this is one where"},{"speaker":"[aaron_straker]","startTime":2142.426,"endTime":2147.875,"body":"i feel pretty good personally about my ability"},{"speaker":"[aaron_straker]","startTime":2147.955,"endTime":2155.928,"body":"to perform by laterally with like a"},{"speaker":"[aaron_straker]","startTime":2147.955,"endTime":2155.928,"body":"quality stimulus in each i cannot replicate that"},{"speaker":"[aaron_straker]","startTime":2156.029,"endTime":2160.256,"body":"with the bilateral chest supported row with"},{"speaker":"[aaron_straker]","startTime":2156.029,"endTime":2160.256,"body":"both arms at the same time i do"},{"speaker":"[aaron_straker]","startTime":2160.336,"endTime":2163.0,"body":"much better now laterally there but see"},{"speaker":"[aaron_straker]","startTime":2160.336,"endTime":2163.0,"body":"cable"},{"speaker":"[bryan_boorstein]","startTime":2162.837,"endTime":2162.957,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2163.04,"endTime":2167.748,"body":"row again kind of leaned forward a"},{"speaker":"[aaron_straker]","startTime":2163.04,"endTime":2167.748,"body":"little bit like brian was describing keeping the"},{"speaker":"[aaron_straker]","startTime":2167.808,"endTime":2172.376,"body":"elbows really really narrow that one feel"},{"speaker":"[aaron_straker]","startTime":2167.808,"endTime":2172.376,"body":"like is really accessible and a lot of"},{"speaker":"[aaron_straker]","startTime":2172.476,"endTime":2172.937,"body":"gyms should"},{"speaker":"[bryan_boorstein]","startTime":2172.899,"endTime":2173.061,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2172.977,"endTime":2177.486,"body":"be really easy to do neutral grip"},{"speaker":"[aaron_straker]","startTime":2172.977,"endTime":2177.486,"body":"proximately shoulder with um and then in the"},{"speaker":"[aaron_straker]","startTime":2177.526,"endTime":2179.431,"body":"event that you don't have that"},{"speaker":"[bryan_boorstein]","startTime":2179.457,"endTime":2179.719,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2179.531,"endTime":2182.037,"body":"or you just want to set it"},{"speaker":"[aaron_straker]","startTime":2179.531,"endTime":2182.037,"body":"up you know with a single cable stack"},{"speaker":"[aaron_straker]","startTime":2183.37,"endTime":2186.259,"body":"you can do it you know laterally"},{"speaker":"[aaron_straker]","startTime":2183.37,"endTime":2186.259,"body":"as well like i just did that today"},{"speaker":"[aaron_straker]","startTime":2186.319,"endTime":2187.804,"body":"at the gym before the podcast and"},{"speaker":"[aaron_straker]","startTime":2186.319,"endTime":2187.804,"body":"i get"},{"speaker":"[bryan_boorstein]","startTime":2187.801,"endTime":2187.821,"body":"a"},{"speaker":"[aaron_straker]","startTime":2187.844,"endTime":2189.108,"body":"a great stimulus from it"},{"speaker":"[bryan_boorstein]","startTime":2190.398,"endTime":2191.861,"body":"yep totally no i love i"},{"speaker":"[aaron_straker]","startTime":2191.9,"endTime":2191.92,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":2191.921,"endTime":2192.582,"body":"love how you're taking"},{"speaker":"[aaron_straker]","startTime":2192.429,"endTime":2192.98,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":2192.622,"endTime":2197.993,"body":"the approach of having the accessible movement"},{"speaker":"[bryan_boorstein]","startTime":2192.622,"endTime":2197.993,"body":"second because that definitely adds like a practical"},{"speaker":"[bryan_boorstein]","startTime":2198.073,"endTime":2199.035,"body":"element for the listener to"},{"speaker":"[aaron_straker]","startTime":2199.63,"endTime":2199.771,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2200.648,"endTime":2204.073,"body":"um cool so moving on to lateral"},{"speaker":"[bryan_boorstein]","startTime":2200.648,"endTime":2204.073,"body":"deltas these are the ones on the side"},{"speaker":"[bryan_boorstein]","startTime":2204.173,"endTime":2207.279,"body":"right the ones that make you get"},{"speaker":"[bryan_boorstein]","startTime":2204.173,"endTime":2207.279,"body":"that wide up top so that you get"},{"speaker":"[bryan_boorstein]","startTime":2207.319,"endTime":2207.439,"body":"that"},{"speaker":"[aaron_straker]","startTime":2207.53,"endTime":2207.811,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2207.559,"endTime":2215.933,"body":"small waist look that illusion so my"},{"speaker":"[bryan_boorstein]","startTime":2207.559,"endTime":2215.933,"body":"my two favorite movements for the side dealt"},{"speaker":"[bryan_boorstein]","startTime":2216.133,"endTime":2217.395,"body":"are the same movement one"},{"speaker":"[aaron_straker]","startTime":2217.52,"endTime":2217.922,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2217.596,"endTime":2219.399,"body":"single arm and one both arms"},{"speaker":"[aaron_straker]","startTime":2219.582,"endTime":2219.683,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2220.821,"endTime":2225.609,"body":"so i like to actually the single"},{"speaker":"[bryan_boorstein]","startTime":2220.821,"endTime":2225.609,"body":"arm one is or accessible but it also"},{"speaker":"[bryan_boorstein]","startTime":2225.669,"endTime":2230.718,"body":"happens to be my favorite so basically"},{"speaker":"[bryan_boorstein]","startTime":2225.669,"endTime":2230.718,"body":"the key to this movement is that you"},{"speaker":"[bryan_boorstein]","startTime":2230.818,"endTime":2234.244,"body":"get the body and the cable lined"},{"speaker":"[bryan_boorstein]","startTime":2230.818,"endTime":2234.244,"body":"up in such a"},{"speaker":"[aaron_straker]","startTime":2234.29,"endTime":2235.94,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2234.304,"endTime":2240.895,"body":"manner that your arm traveling in the"},{"speaker":"[bryan_boorstein]","startTime":2234.304,"endTime":2240.895,"body":"scapular plane versus directly to the side so"},{"speaker":"[bryan_boorstein]","startTime":2240.935,"endTime":2245.362,"body":"what i usually do to facilitate this"},{"speaker":"[bryan_boorstein]","startTime":2240.935,"endTime":2245.362,"body":"is i grab the cable behind my back"},{"speaker":"[bryan_boorstein]","startTime":2245.502,"endTime":2249.428,"body":"so imagine me like grabbing the cable"},{"speaker":"[bryan_boorstein]","startTime":2245.502,"endTime":2249.428,"body":"behind my back my left arm and then"},{"speaker":"[bryan_boorstein]","startTime":2249.488,"endTime":2253.271,"body":"i walk out a couple of steps"},{"speaker":"[bryan_boorstein]","startTime":2249.488,"endTime":2253.271,"body":"so i feel a small stretch on my"},{"speaker":"[bryan_boorstein]","startTime":2253.371,"endTime":2258.056,"body":"side dealt and then i'll turn my"},{"speaker":"[bryan_boorstein]","startTime":2253.371,"endTime":2258.056,"body":"body by just a little bit like this"},{"speaker":"[bryan_boorstein]","startTime":2258.907,"endTime":2260.69,"body":"so if you're watching on youtube otherwise"},{"speaker":"[aaron_straker]","startTime":2260.84,"endTime":2262.46,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2261.07,"endTime":2262.232,"body":"i guess you're just going to have"},{"speaker":"[bryan_boorstein]","startTime":2261.07,"endTime":2262.232,"body":"to"},{"speaker":"[aaron_straker]","startTime":2262.52,"endTime":2262.821,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2262.593,"endTime":2264.817,"body":"guess that i'm turning my body about"},{"speaker":"[bryan_boorstein]","startTime":2262.593,"endTime":2264.817,"body":"thirty degrees"},{"speaker":"[aaron_straker]","startTime":2265.702,"endTime":2265.926,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":2266.059,"endTime":2267.661,"body":"and then you're going to lift your"},{"speaker":"[bryan_boorstein]","startTime":2266.059,"endTime":2267.661,"body":"arm up and"},{"speaker":"[aaron_straker]","startTime":2267.68,"endTime":2267.986,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2267.701,"endTime":2270.226,"body":"what you'll find is that after you"},{"speaker":"[bryan_boorstein]","startTime":2267.701,"endTime":2270.226,"body":"turn your body thirty"},{"speaker":"[aaron_straker]","startTime":2270.051,"endTime":2270.153,"body":"go"},{"speaker":"[bryan_boorstein]","startTime":2270.306,"endTime":2272.97,"body":"degrees forward from directly to the side"},{"speaker":"[aaron_straker]","startTime":2273.25,"endTime":2273.27,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":2273.271,"endTime":2277.397,"body":"that your arm will follow suit and"},{"speaker":"[bryan_boorstein]","startTime":2273.271,"endTime":2277.397,"body":"we'll travel thirty degrees in front of your"},{"speaker":"[bryan_boorstein]","startTime":2277.438,"endTime":2278.139,"body":"body so"},{"speaker":"[aaron_straker]","startTime":2278.15,"endTime":2278.9,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2278.8,"endTime":2283.287,"body":"that's my favorite i really really like"},{"speaker":"[bryan_boorstein]","startTime":2278.8,"endTime":2283.287,"body":"it single arm and the on the reason"},{"speaker":"[bryan_boorstein]","startTime":2283.387,"endTime":2287.715,"body":"that i would choose single arm in"},{"speaker":"[bryan_boorstein]","startTime":2283.387,"endTime":2287.715,"body":"this case over the dual cable late rays"},{"speaker":"[bryan_boorstein]","startTime":2288.296,"endTime":2293.204,"body":"is because it really really frustrates me"},{"speaker":"[bryan_boorstein]","startTime":2288.296,"endTime":2293.204,"body":"when the cables come behind my back and"},{"speaker":"[bryan_boorstein]","startTime":2293.264,"endTime":2294.726,"body":"the balls cross"},{"speaker":"[aaron_straker]","startTime":2294.83,"endTime":2296.21,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2294.907,"endTime":2295.63,"body":"over each other"},{"speaker":"[aaron_straker]","startTime":2296.63,"endTime":2296.81,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2296.715,"endTime":2302.361,"body":"and that's just like it's just like"},{"speaker":"[bryan_boorstein]","startTime":2296.715,"endTime":2302.361,"body":"it distracts me so much rep to rep"},{"speaker":"[bryan_boorstein]","startTime":2303.162,"endTime":2307.189,"body":"and one time like one time maybe"},{"speaker":"[bryan_boorstein]","startTime":2303.162,"endTime":2307.189,"body":"a few months ago they were behind my"},{"speaker":"[bryan_boorstein]","startTime":2307.269,"endTime":2310.534,"body":"back and the balls crossed and the"},{"speaker":"[bryan_boorstein]","startTime":2307.269,"endTime":2310.534,"body":"clips connected to each other"},{"speaker":"[aaron_straker]","startTime":2310.4,"endTime":2310.682,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2311.336,"endTime":2315.106,"body":"so imagin in my surprise when i"},{"speaker":"[bryan_boorstein]","startTime":2311.336,"endTime":2315.106,"body":"go to try and raise my arms up"},{"speaker":"[bryan_boorstein]","startTime":2315.267,"endTime":2315.367,"body":"and"},{"speaker":"[aaron_straker]","startTime":2315.41,"endTime":2316.25,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2315.487,"endTime":2316.27,"body":"literally nothing"},{"speaker":"[aaron_straker]","startTime":2316.34,"endTime":2316.801,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2316.35,"endTime":2320.84,"body":"happens and so since that moment it's"},{"speaker":"[bryan_boorstein]","startTime":2316.35,"endTime":2320.84,"body":"been like"},{"speaker":"[aaron_straker]","startTime":2320.942,"endTime":2321.8,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":2321.02,"endTime":2325.307,"body":"even a further distraction to me because"},{"speaker":"[bryan_boorstein]","startTime":2321.02,"endTime":2325.307,"body":"i'm like constantly worried and preparing for it"},{"speaker":"[bryan_boorstein]","startTime":2325.348,"endTime":2331.038,"body":"to happen again um so anyway i"},{"speaker":"[bryan_boorstein]","startTime":2325.348,"endTime":2331.038,"body":"think the dual cable version is fantastic as"},{"speaker":"[bryan_boorstein]","startTime":2331.118,"endTime":2335.514,"body":"well but but i really am am"},{"speaker":"[bryan_boorstein]","startTime":2331.118,"endTime":2335.514,"body":"digging the single cable version right now"},{"speaker":"[aaron_straker]","startTime":2337.622,"endTime":2340.767,"body":"so this one was was hard for"},{"speaker":"[aaron_straker]","startTime":2337.622,"endTime":2340.767,"body":"me to answer um"},{"speaker":"[bryan_boorstein]","startTime":2340.647,"endTime":2340.887,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2341.609,"endTime":2347.358,"body":"because i'll guess jump into why my"},{"speaker":"[aaron_straker]","startTime":2341.609,"endTime":2347.358,"body":"first exercise i put her prone incline lateral"},{"speaker":"[aaron_straker]","startTime":2347.418,"endTime":2355.893,"body":"dealt you know bell rays it is"},{"speaker":"[aaron_straker]","startTime":2347.418,"endTime":2355.893,"body":"a shortened overload movement for the best you"},{"speaker":"[aaron_straker]","startTime":2355.933,"endTime":2357.516,"body":"know movement of any body"},{"speaker":"[bryan_boorstein]","startTime":2357.477,"endTime":2358.407,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2357.596,"endTime":2359.539,"body":"part probably you know"},{"speaker":"[bryan_boorstein]","startTime":2359.457,"endTime":2360.507,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2359.799,"endTime":2360.641,"body":"in your best interest"},{"speaker":"[bryan_boorstein]","startTime":2360.597,"endTime":2362.847,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2360.801,"endTime":2364.227,"body":"or brian and is best interest to"},{"speaker":"[aaron_straker]","startTime":2360.801,"endTime":2364.227,"body":"provide a length and overload in terms of"},{"speaker":"[aaron_straker]","startTime":2364.427,"endTime":2364.988,"body":"hypertrofic"},{"speaker":"[bryan_boorstein]","startTime":2364.768,"endTime":2364.93,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2365.108,"endTime":2367.172,"body":"stimulus the one that"},{"speaker":"[bryan_boorstein]","startTime":2367.169,"endTime":2367.25,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2367.292,"endTime":2371.68,"body":"and the reason i didn't is like"},{"speaker":"[aaron_straker]","startTime":2367.292,"endTime":2371.68,"body":"i would say of all the body parts"},{"speaker":"[aaron_straker]","startTime":2371.92,"endTime":2376.809,"body":"lateral delt probably take the longest to"},{"speaker":"[aaron_straker]","startTime":2371.92,"endTime":2376.809,"body":"learn how to perform properly"},{"speaker":"[bryan_boorstein]","startTime":2377.513,"endTime":2378.087,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2377.931,"endTime":2382.435,"body":"and like the cable ones like there's"},{"speaker":"[aaron_straker]","startTime":2377.931,"endTime":2382.435,"body":"still days where i'll do some of the"},{"speaker":"[aaron_straker]","startTime":2382.475,"endTime":2385.36,"body":"cable ones and i'm like i don't"},{"speaker":"[aaron_straker]","startTime":2382.475,"endTime":2385.36,"body":"think i did that right today"},{"speaker":"[bryan_boorstein]","startTime":2385.617,"endTime":2386.301,"body":"uh"},{"speaker":"[aaron_straker]","startTime":2385.861,"endTime":2388.866,"body":"you know and some of that is"},{"speaker":"[aaron_straker]","startTime":2385.861,"endTime":2388.866,"body":"to do with my lifestyle and being in"},{"speaker":"[aaron_straker]","startTime":2388.946,"endTime":2389.046,"body":"new"},{"speaker":"[bryan_boorstein]","startTime":2389.139,"endTime":2389.261,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2389.166,"endTime":2392.992,"body":"gems and in finding like setting up"},{"speaker":"[aaron_straker]","startTime":2389.166,"endTime":2392.992,"body":"you know constantly learning how to set it"},{"speaker":"[aaron_straker]","startTime":2393.032,"endTime":2396.497,"body":"up again but it's something like i"},{"speaker":"[aaron_straker]","startTime":2393.032,"endTime":2396.497,"body":"know what i'm looking for now and i"},{"speaker":"[aaron_straker]","startTime":2396.637,"endTime":2399.744,"body":"think i get it and then i'm"},{"speaker":"[aaron_straker]","startTime":2396.637,"endTime":2399.744,"body":"like i don't think i did that right"},{"speaker":"[aaron_straker]","startTime":2399.844,"endTime":2402.937,"body":"like you know and it does still"},{"speaker":"[aaron_straker]","startTime":2399.844,"endTime":2402.937,"body":"frustrate me a little bit so in that"},{"speaker":"[aaron_straker]","startTime":2403.74,"endTime":2407.266,"body":"i s like im goin to give"},{"speaker":"[aaron_straker]","startTime":2403.74,"endTime":2407.266,"body":"the listener something that's pretty much full proof"},{"speaker":"[aaron_straker]","startTime":2407.406,"endTime":2411.232,"body":"and that's put the depth you know"},{"speaker":"[aaron_straker]","startTime":2407.406,"endTime":2411.232,"body":"put the put the bench on an incline"},{"speaker":"[aaron_straker]","startTime":2411.372,"endTime":2415.359,"body":"a steeper incline stand on the back"},{"speaker":"[aaron_straker]","startTime":2411.372,"endTime":2415.359,"body":"of it on the back pegs"},{"speaker":"[bryan_boorstein]","startTime":2415.587,"endTime":2415.812,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2415.74,"endTime":2419.486,"body":"not not pigs legs so that you"},{"speaker":"[aaron_straker]","startTime":2415.74,"endTime":2419.486,"body":"it's not gonna slide forward on you when"},{"speaker":"[aaron_straker]","startTime":2419.506,"endTime":2423.232,"body":"you put all your body weight into"},{"speaker":"[aaron_straker]","startTime":2419.506,"endTime":2423.232,"body":"it set your chest on it and then"},{"speaker":"[aaron_straker]","startTime":2423.553,"endTime":2429.883,"body":"you know lateral rays obviously not quite"},{"speaker":"[aaron_straker]","startTime":2423.553,"endTime":2429.883,"body":"straight out but in the scapular plane like"},{"speaker":"[bryan_boorstein]","startTime":2429.927,"endTime":2430.151,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2429.963,"endTime":2435.132,"body":"like brian described it's really hard to"},{"speaker":"[aaron_straker]","startTime":2429.963,"endTime":2435.132,"body":"suck up keep your elbows pretty much straight"},{"speaker":"[aaron_straker]","startTime":2435.633,"endTime":2439.9,"body":"don't swing it from the bottom keep"},{"speaker":"[aaron_straker]","startTime":2435.633,"endTime":2439.9,"body":"your chest on the on the incline and"},{"speaker":"[aaron_straker]","startTime":2439.96,"endTime":2443.745,"body":"it's like i said it's pretty hard"},{"speaker":"[aaron_straker]","startTime":2439.96,"endTime":2443.745,"body":"to not to mess that one up and"},{"speaker":"[aaron_straker]","startTime":2443.805,"endTime":2446.229,"body":"not get a lateral dealt stimulus there"},{"speaker":"[bryan_boorstein]","startTime":2447.277,"endTime":2450.953,"body":"yeah that one's kind of like a"},{"speaker":"[bryan_boorstein]","startTime":2447.277,"endTime":2450.953,"body":"hybrid between a lateral rays and wires"},{"speaker":"[aaron_straker]","startTime":2451.331,"endTime":2451.494,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2452.797,"endTime":2453.401,"body":"i like that too"},{"speaker":"[aaron_straker]","startTime":2453.83,"endTime":2458.427,"body":"yeah i would say like that or"},{"speaker":"[aaron_straker]","startTime":2453.83,"endTime":2458.427,"body":"do them seated like ever since i mean"},{"speaker":"[aaron_straker]","startTime":2459.4,"endTime":2461.643,"body":"i'm about to say this and then"},{"speaker":"[aaron_straker]","startTime":2459.4,"endTime":2461.643,"body":"i got to walk myself back because"},{"speaker":"[bryan_boorstein]","startTime":2461.676,"endTime":2461.697,"body":"m"},{"speaker":"[aaron_straker]","startTime":2461.683,"endTime":2466.231,"body":"of what i put under number two"},{"speaker":"[aaron_straker]","startTime":2461.683,"endTime":2466.231,"body":"but like if you're someone who generally doesn't"},{"speaker":"[aaron_straker]","startTime":2466.311,"endTime":2466.812,"body":"perform"},{"speaker":"[bryan_boorstein]","startTime":2466.626,"endTime":2466.647,"body":"m"},{"speaker":"[aaron_straker]","startTime":2467.233,"endTime":2472.181,"body":"you know lateral lateral raisers right or"},{"speaker":"[aaron_straker]","startTime":2467.233,"endTime":2472.181,"body":"they give you issues and stuff perform them"},{"speaker":"[aaron_straker]","startTime":2472.642,"endTime":2477.67,"body":"you know prone on a bench like"},{"speaker":"[aaron_straker]","startTime":2472.642,"endTime":2477.67,"body":"incline or seated and you will probably find"},{"speaker":"[aaron_straker]","startTime":2477.971,"endTime":2481.917,"body":"your one you have to drop the"},{"speaker":"[aaron_straker]","startTime":2477.971,"endTime":2481.917,"body":"weight probably considerably in order to perform"},{"speaker":"[bryan_boorstein]","startTime":2481.739,"endTime":2481.759,"body":"m"},{"speaker":"[aaron_straker]","startTime":2481.977,"endTime":2485.716,"body":"them but you're mechanics should improve there"},{"speaker":"[bryan_boorstein]","startTime":2486.848,"endTime":2486.991,"body":"yep"},{"speaker":"[aaron_straker]","startTime":2487.683,"endTime":2487.805,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2488.187,"endTime":2488.348,"body":"cool"},{"speaker":"[aaron_straker]","startTime":2488.62,"endTime":2488.94,"body":"and then"},{"speaker":"[bryan_boorstein]","startTime":2488.791,"endTime":2489.375,"body":"and your second one"},{"speaker":"[aaron_straker]","startTime":2489.561,"endTime":2492.807,"body":"yeah what i put so this is"},{"speaker":"[aaron_straker]","startTime":2489.561,"endTime":2492.807,"body":"kind of like a cheating answer this one"},{"speaker":"[aaron_straker]","startTime":2492.847,"endTime":2497.554,"body":"isn't necessarily a movement per se but"},{"speaker":"[aaron_straker]","startTime":2492.847,"endTime":2497.554,"body":"it is a cast set of media"},{"speaker":"[bryan_boorstein]","startTime":2497.377,"endTime":2497.478,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2497.675,"endTime":2502.302,"body":"dealt and the best thing that i"},{"speaker":"[aaron_straker]","startTime":2497.675,"endTime":2502.302,"body":"would say is to find this go on"},{"speaker":"[aaron_straker]","startTime":2502.342,"endTime":2503.845,"body":"to youtube and find"},{"speaker":"[bryan_boorstein]","startTime":2504.327,"endTime":2505.047,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2504.406,"endTime":2512.94,"body":"the gym at prospects you tube channel"},{"speaker":"[aaron_straker]","startTime":2504.406,"endTime":2512.94,"body":"in google medial dealt cast set so that"},{"speaker":"[aaron_straker]","startTime":2513.421,"endTime":2515.506,"body":"brian can you remind me of that"},{"speaker":"[aaron_straker]","startTime":2513.421,"endTime":2515.506,"body":"gentleman's name again"},{"speaker":"[bryan_boorstein]","startTime":2515.547,"endTime":2515.77,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2515.566,"endTime":2516.668,"body":"that i can never seem to remember"},{"speaker":"[bryan_boorstein]","startTime":2516.825,"endTime":2519.371,"body":"yeah oh man i forgot it"},{"speaker":"[aaron_straker]","startTime":2519.728,"endTime":2521.596,"body":"is it brian it's like brian or"},{"speaker":"[aaron_straker]","startTime":2519.728,"endTime":2521.596,"body":"dave or"},{"speaker":"[bryan_boorstein]","startTime":2522.617,"endTime":2523.198,"body":"a wait"},{"speaker":"[aaron_straker]","startTime":2523.64,"endTime":2526.853,"body":"yeah i'm so bad with names"},{"speaker":"[bryan_boorstein]","startTime":2527.924,"endTime":2528.244,"body":"dan"},{"speaker":"[aaron_straker]","startTime":2528.38,"endTime":2528.58,"body":"dan"},{"speaker":"[bryan_boorstein]","startTime":2528.405,"endTime":2529.146,"body":"dan feldman"},{"speaker":"[aaron_straker]","startTime":2528.8,"endTime":2534.226,"body":"okay okay dan so dan has an"},{"speaker":"[aaron_straker]","startTime":2528.8,"endTime":2534.226,"body":"incredible demonstration of this over there he explains"},{"speaker":"[aaron_straker]","startTime":2534.286,"endTime":2538.564,"body":"it really really well if you're someone"},{"speaker":"[aaron_straker]","startTime":2534.286,"endTime":2538.564,"body":"who like me for years i like man"},{"speaker":"[aaron_straker]","startTime":2538.644,"endTime":2538.825,"body":"i just"},{"speaker":"[bryan_boorstein]","startTime":2538.857,"endTime":2539.119,"body":"yes"},{"speaker":"[aaron_straker]","startTime":2538.885,"endTime":2542.296,"body":"can't really feel it in my in"},{"speaker":"[aaron_straker]","startTime":2538.885,"endTime":2542.296,"body":"my lateral delt if you do"},{"speaker":"[bryan_boorstein]","startTime":2542.277,"endTime":2542.499,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2542.357,"endTime":2547.226,"body":"this it will work it's like full"},{"speaker":"[aaron_straker]","startTime":2542.357,"endTime":2547.226,"body":"proof so if you are ever looking to"},{"speaker":"[bryan_boorstein]","startTime":2547.317,"endTime":2548.487,"body":"yah"},{"speaker":"[aaron_straker]","startTime":2548.068,"endTime":2551.453,"body":"use that or add a little spice"},{"speaker":"[aaron_straker]","startTime":2548.068,"endTime":2551.453,"body":"in there you can really only do two"},{"speaker":"[bryan_boorstein]","startTime":2551.501,"endTime":2551.562,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2551.553,"endTime":2556.001,"body":"sets of it to max because it"},{"speaker":"[aaron_straker]","startTime":2551.553,"endTime":2556.001,"body":"smokes you but it's pretty pretty easy to"},{"speaker":"[aaron_straker]","startTime":2556.061,"endTime":2560.211,"body":"set up just duel cable and one"},{"speaker":"[aaron_straker]","startTime":2556.061,"endTime":2560.211,"body":"single set of dumb bells so just bring"},{"speaker":"[aaron_straker]","startTime":2560.251,"endTime":2563.038,"body":"the dumb bells over to the cable"},{"speaker":"[aaron_straker]","startTime":2560.251,"endTime":2563.038,"body":"but that one that would be a good"},{"speaker":"[aaron_straker]","startTime":2563.078,"endTime":2563.138,"body":"one"},{"speaker":"[bryan_boorstein]","startTime":2564.087,"endTime":2566.734,"body":"sick that sounds good i'm gonna go"},{"speaker":"[bryan_boorstein]","startTime":2564.087,"endTime":2566.734,"body":"check that out after this as well"},{"speaker":"[aaron_straker]","startTime":2566.94,"endTime":2569.584,"body":"yeah uh"},{"speaker":"[bryan_boorstein]","startTime":2569.068,"endTime":2570.932,"body":"um so moving on to front delt"},{"speaker":"[bryan_boorstein]","startTime":2573.937,"endTime":2579.352,"body":"my number one is actually not a"},{"speaker":"[bryan_boorstein]","startTime":2573.937,"endTime":2579.352,"body":"press and i flip flopped on these because"},{"speaker":"[bryan_boorstein]","startTime":2579.392,"endTime":2585.484,"body":"i think they were programme to think"},{"speaker":"[bryan_boorstein]","startTime":2579.392,"endTime":2585.484,"body":"that we need to have like a compound"},{"speaker":"[bryan_boorstein]","startTime":2585.684,"endTime":2590.612,"body":"press type movement as our primary movement"},{"speaker":"[bryan_boorstein]","startTime":2585.684,"endTime":2590.612,"body":"so i struggled with this a little bit"},{"speaker":"[bryan_boorstein]","startTime":2590.933,"endTime":2596.364,"body":"but ultimately i feel better and feel"},{"speaker":"[bryan_boorstein]","startTime":2590.933,"endTime":2596.364,"body":"like i get a better stimulus doing a"},{"speaker":"[bryan_boorstein]","startTime":2596.445,"endTime":2602.518,"body":"load of high cable raise so essentially"},{"speaker":"[bryan_boorstein]","startTime":2596.445,"endTime":2602.518,"body":"having the cable set at the bottom or"},{"speaker":"[bryan_boorstein]","startTime":2602.798,"endTime":2606.224,"body":"near the bottom you could change the"},{"speaker":"[bryan_boorstein]","startTime":2602.798,"endTime":2606.224,"body":"resistance curve and make it a little more"},{"speaker":"[bryan_boorstein]","startTime":2606.304,"endTime":2609.249,"body":"lengthened if you raise them up to"},{"speaker":"[bryan_boorstein]","startTime":2606.304,"endTime":2609.249,"body":"wrist tight but that's as high as you"},{"speaker":"[bryan_boorstein]","startTime":2609.269,"endTime":2613.496,"body":"would want to go otherwise it's just"},{"speaker":"[bryan_boorstein]","startTime":2609.269,"endTime":2613.496,"body":"it doesn't work so i usually go somewhere"},{"speaker":"[bryan_boorstein]","startTime":2613.536,"endTime":2617.182,"body":"bete and so it's more of like"},{"speaker":"[bryan_boorstein]","startTime":2613.536,"endTime":2617.182,"body":"a mid range overload not quite wrist tight"},{"speaker":"[bryan_boorstein]","startTime":2617.202,"endTime":2620.047,"body":"but not quite at the very bottom"},{"speaker":"[bryan_boorstein]","startTime":2617.202,"endTime":2620.047,"body":"and then i'll grab the"},{"speaker":"[aaron_straker]","startTime":2620.0,"endTime":2620.304,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2620.107,"endTime":2625.075,"body":"balls themselves or i'll put de handles"},{"speaker":"[bryan_boorstein]","startTime":2620.107,"endTime":2625.075,"body":"on and usually grab the strap of the"},{"speaker":"[bryan_boorstein]","startTime":2625.116,"endTime":2629.601,"body":"d handles instead of using the actual"},{"speaker":"[bryan_boorstein]","startTime":2625.116,"endTime":2629.601,"body":"handle itself i like to push against the"},{"speaker":"[bryan_boorstein]","startTime":2629.701,"endTime":2633.205,"body":"strap with my hand i actually tend"},{"speaker":"[bryan_boorstein]","startTime":2629.701,"endTime":2633.205,"body":"to do that for a lot of movements"},{"speaker":"[bryan_boorstein]","startTime":2633.645,"endTime":2639.091,"body":"but i just realized i forgot to"},{"speaker":"[bryan_boorstein]","startTime":2633.645,"endTime":2639.091,"body":"put arms on our list"},{"speaker":"[aaron_straker]","startTime":2639.29,"endTime":2639.51,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2639.672,"endTime":2640.714,"body":"of favorite movements"},{"speaker":"[aaron_straker]","startTime":2642.237,"endTime":2642.719,"body":"so did i"},{"speaker":"[bryan_boorstein]","startTime":2644.961,"endTime":2647.365,"body":"so so we'll have to make sure"},{"speaker":"[bryan_boorstein]","startTime":2644.961,"endTime":2647.365,"body":"we put arms in there"},{"speaker":"[aaron_straker]","startTime":2647.422,"endTime":2647.688,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2647.425,"endTime":2649.067,"body":"too but but"},{"speaker":"[aaron_straker]","startTime":2649.04,"endTime":2649.736,"body":"yeh"},{"speaker":"[bryan_boorstein]","startTime":2649.128,"endTime":2650.089,"body":"then i grab the straps"},{"speaker":"[aaron_straker]","startTime":2649.91,"endTime":2650.78,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2650.189,"endTime":2654.376,"body":"and basically you just raise from like"},{"speaker":"[bryan_boorstein]","startTime":2650.189,"endTime":2654.376,"body":"a wide position to a to a high"},{"speaker":"[bryan_boorstein]","startTime":2654.456,"endTime":2658.363,"body":"narrow position and you'll get a little"},{"speaker":"[bryan_boorstein]","startTime":2654.456,"endTime":2658.363,"body":"bit of clavicular upper peck in there as"},{"speaker":"[bryan_boorstein]","startTime":2658.463,"endTime":2658.663,"body":"well"},{"speaker":"[aaron_straker]","startTime":2658.931,"endTime":2658.971,"body":"we"},{"speaker":"[bryan_boorstein]","startTime":2659.425,"endTime":2664.214,"body":"and i just love that movement and"},{"speaker":"[bryan_boorstein]","startTime":2659.425,"endTime":2664.214,"body":"then the interior dealt press is my second"},{"speaker":"[bryan_boorstein]","startTime":2665.307,"endTime":2669.894,"body":"and i think i prefer cables over"},{"speaker":"[bryan_boorstein]","startTime":2665.307,"endTime":2669.894,"body":"dumb bells the dumb bells at this point"},{"speaker":"[bryan_boorstein]","startTime":2669.974,"endTime":2674.943,"body":"just don't feel great on my shoulders"},{"speaker":"[bryan_boorstein]","startTime":2669.974,"endTime":2674.943,"body":"in any type of like vertical pressing so"},{"speaker":"[aaron_straker]","startTime":2676.7,"endTime":2677.84,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2676.726,"endTime":2678.052,"body":"i prefer bills and then if i"},{"speaker":"[aaron_straker]","startTime":2678.02,"endTime":2678.285,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2678.112,"endTime":2679.743,"body":"had to i would use don bells"},{"speaker":"[bryan_boorstein]","startTime":2678.112,"endTime":2679.743,"body":"as a back up"},{"speaker":"[aaron_straker]","startTime":2680.781,"endTime":2683.868,"body":"so this is one where i actually"},{"speaker":"[bryan_boorstein]","startTime":2684.057,"endTime":2684.987,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2685.22,"endTime":2690.813,"body":"thinking back about in keeping uniform with"},{"speaker":"[aaron_straker]","startTime":2685.22,"endTime":2690.813,"body":"how i did describe it i my favorite"},{"speaker":"[aaron_straker]","startTime":2690.913,"endTime":2697.125,"body":"is the interior dealt press i prefer"},{"speaker":"[aaron_straker]","startTime":2690.913,"endTime":2697.125,"body":"it with cables as well it's just so"},{"speaker":"[aaron_straker]","startTime":2697.345,"endTime":2702.053,"body":"infrequent that i've been able to actually"},{"speaker":"[aaron_straker]","startTime":2697.345,"endTime":2702.053,"body":"use it because of equipment availability"},{"speaker":"[bryan_boorstein]","startTime":2701.757,"endTime":2701.777,"body":"m"},{"speaker":"[aaron_straker]","startTime":2702.534,"endTime":2703.535,"body":"i had put the anterior"},{"speaker":"[bryan_boorstein]","startTime":2703.227,"endTime":2703.531,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2703.616,"endTime":2707.983,"body":"dealt d b press you know on"},{"speaker":"[aaron_straker]","startTime":2703.616,"endTime":2707.983,"body":"top spot but i do really like the"},{"speaker":"[aaron_straker]","startTime":2708.023,"endTime":2708.984,"body":"cable press because"},{"speaker":"[bryan_boorstein]","startTime":2709.011,"endTime":2709.857,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2709.665,"endTime":2715.163,"body":"you can it's so much easier and"},{"speaker":"[aaron_straker]","startTime":2709.665,"endTime":2715.163,"body":"consistent to push"},{"speaker":"[bryan_boorstein]","startTime":2714.957,"endTime":2715.647,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2715.243,"endTime":2719.791,"body":"to like a pretty much to failure"},{"speaker":"[aaron_straker]","startTime":2715.243,"endTime":2719.791,"body":"because of the nature of the cable in"},{"speaker":"[aaron_straker]","startTime":2719.931,"endTime":2722.635,"body":"the you know smoothness"},{"speaker":"[bryan_boorstein]","startTime":2722.538,"endTime":2722.86,"body":"justin's"},{"speaker":"[aaron_straker]","startTime":2722.696,"endTime":2722.876,"body":"of the"},{"speaker":"[bryan_boorstein]","startTime":2722.9,"endTime":2723.142,"body":"curve"},{"speaker":"[aaron_straker]","startTime":2722.936,"endTime":2723.978,"body":"resistance profile"},{"speaker":"[bryan_boorstein]","startTime":2723.625,"endTime":2725.157,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2724.058,"endTime":2727.458,"body":"because the with the dumb ballets like"},{"speaker":"[aaron_straker]","startTime":2724.058,"endTime":2727.458,"body":"hit that"},{"speaker":"[bryan_boorstein]","startTime":2727.819,"endTime":2727.943,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2728.31,"endTime":2732.978,"body":"there's nothing left like you can't grind"},{"speaker":"[aaron_straker]","startTime":2728.31,"endTime":2732.978,"body":"it out pretty much where as with the"},{"speaker":"[aaron_straker]","startTime":2733.018,"endTime":2736.684,"body":"cable you really really can push to"},{"speaker":"[aaron_straker]","startTime":2733.018,"endTime":2736.684,"body":"failure where you get like a really incredible"},{"speaker":"[aaron_straker]","startTime":2737.285,"endTime":2743.475,"body":"stimulus in that anterior dealt so lining"},{"speaker":"[aaron_straker]","startTime":2737.285,"endTime":2743.475,"body":"that up it's it's really really fun"},{"speaker":"[bryan_boorstein]","startTime":2743.329,"endTime":2743.41,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2743.976,"endTime":2748.744,"body":"to push there and then as my"},{"speaker":"[aaron_straker]","startTime":2743.976,"endTime":2748.744,"body":"back up just the antirdelpdvpress even though i"},{"speaker":"[aaron_straker]","startTime":2748.804,"endTime":2752.65,"body":"end up doing this one way more"},{"speaker":"[aaron_straker]","startTime":2748.804,"endTime":2752.65,"body":"often but this is one where it just"},{"speaker":"[aaron_straker]","startTime":2752.831,"endTime":2757.919,"body":"feels really natural and good for me"},{"speaker":"[aaron_straker]","startTime":2752.831,"endTime":2757.919,"body":"this was one of those things like once"},{"speaker":"[aaron_straker]","startTime":2757.999,"endTime":2761.886,"body":"we you know once you went to"},{"speaker":"[aaron_straker]","startTime":2757.999,"endTime":2761.886,"body":"you pretty much introduced me to like and"},{"speaker":"[aaron_straker]","startTime":2761.986,"endTime":2764.67,"body":"one and i started going down the"},{"speaker":"[aaron_straker]","startTime":2761.986,"endTime":2764.67,"body":"rabbit hole of learning thing and then like"},{"speaker":"[aaron_straker]","startTime":2764.831,"endTime":2768.797,"body":"oh wow doing you know a d"},{"speaker":"[aaron_straker]","startTime":2764.831,"endTime":2768.797,"body":"v press this way immediate i was like"},{"speaker":"[aaron_straker]","startTime":2768.918,"endTime":2771.862,"body":"this feels so much better like it"},{"speaker":"[aaron_straker]","startTime":2768.918,"endTime":2771.862,"body":"was like one of the first"},{"speaker":"[bryan_boorstein]","startTime":2771.713,"endTime":2772.317,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2771.903,"endTime":2772.504,"body":"things or i was like i"},{"speaker":"[bryan_boorstein]","startTime":2772.679,"endTime":2772.862,"body":"yes"},{"speaker":"[aaron_straker]","startTime":2772.724,"endTime":2777.372,"body":"really like this i just felt a"},{"speaker":"[aaron_straker]","startTime":2772.724,"endTime":2777.372,"body":"lot stronger more powerful in it and i"},{"speaker":"[aaron_straker]","startTime":2777.532,"endTime":2781.919,"body":"do get a good stimulus of the"},{"speaker":"[aaron_straker]","startTime":2777.532,"endTime":2781.919,"body":"interior deltas and it's like a fun exercise"},{"speaker":"[aaron_straker]","startTime":2781.979,"endTime":2782.28,"body":"for me to"},{"speaker":"[bryan_boorstein]","startTime":2782.277,"endTime":2783.147,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2782.32,"endTime":2786.266,"body":"progress but i will say you know"},{"speaker":"[aaron_straker]","startTime":2782.32,"endTime":2786.266,"body":"if i had to choose one"},{"speaker":"[bryan_boorstein]","startTime":2786.567,"endTime":2787.197,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2786.567,"endTime":2787.268,"body":"in equipment"},{"speaker":"[bryan_boorstein]","startTime":2787.317,"endTime":2787.947,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2787.408,"endTime":2791.893,"body":"you know available and having like a"},{"speaker":"[aaron_straker]","startTime":2787.408,"endTime":2791.893,"body":"narrow close together like duel cables like a"},{"speaker":"[aaron_straker]","startTime":2792.154,"endTime":2793.575,"body":"functional trainer actually"},{"speaker":"[bryan_boorstein]","startTime":2794.577,"endTime":2794.877,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2794.676,"endTime":2797.219,"body":"the cable version is better in my"},{"speaker":"[aaron_straker]","startTime":2794.676,"endTime":2797.219,"body":"opinion"},{"speaker":"[bryan_boorstein]","startTime":2798.482,"endTime":2800.665,"body":"cool do you want to jump into"},{"speaker":"[bryan_boorstein]","startTime":2798.482,"endTime":2800.665,"body":"arms"},{"speaker":"[aaron_straker]","startTime":2802.726,"endTime":2805.497,"body":"yeah let's do it so you want"},{"speaker":"[aaron_straker]","startTime":2802.726,"endTime":2805.497,"body":"to start with triceps or biceps"},{"speaker":"[bryan_boorstein]","startTime":2806.137,"endTime":2812.327,"body":"let's do biceps the number one by"},{"speaker":"[bryan_boorstein]","startTime":2806.137,"endTime":2812.327,"body":"far favorite movement for me is the de"},{"speaker":"[bryan_boorstein]","startTime":2812.407,"endTime":2814.09,"body":"handle face away cable curl"},{"speaker":"[aaron_straker]","startTime":2814.401,"endTime":2814.543,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2814.831,"endTime":2817.656,"body":"um there's like not even really like"},{"speaker":"[bryan_boorstein]","startTime":2814.831,"endTime":2817.656,"body":"a second"},{"speaker":"[aaron_straker]","startTime":2817.52,"endTime":2817.741,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2817.816,"endTime":2821.001,"body":"one for me at this point that"},{"speaker":"[bryan_boorstein]","startTime":2817.816,"endTime":2821.001,"body":"one just slays my biceps"},{"speaker":"[aaron_straker]","startTime":2820.839,"endTime":2820.88,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2821.102,"endTime":2826.01,"body":"so hard and then i think that"},{"speaker":"[bryan_boorstein]","startTime":2821.102,"endTime":2826.01,"body":"my second choice just out of the nature"},{"speaker":"[bryan_boorstein]","startTime":2826.07,"endTime":2830.978,"body":"of choosing a movement that i think"},{"speaker":"[bryan_boorstein]","startTime":2826.07,"endTime":2830.978,"body":"would accompany that pretty l would be like"},{"speaker":"[bryan_boorstein]","startTime":2831.038,"endTime":2834.183,"body":"a short overloaded elbows forward type curl"},{"speaker":"[aaron_straker]","startTime":2834.11,"endTime":2835.469,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2834.664,"endTime":2842.016,"body":"so i like any sort of cable"},{"speaker":"[bryan_boorstein]","startTime":2834.664,"endTime":2842.016,"body":"spider curl or cable concentration curl or any"},{"speaker":"[bryan_boorstein]","startTime":2842.238,"endTime":2842.988,"body":"along those lines"},{"speaker":"[aaron_straker]","startTime":2843.59,"endTime":2847.256,"body":"yeah i would agree with number one"},{"speaker":"[aaron_straker]","startTime":2843.59,"endTime":2847.256,"body":"that that has to be like the best"},{"speaker":"[aaron_straker]","startTime":2847.377,"endTime":2852.465,"body":"pretty much across the board it's more"},{"speaker":"[aaron_straker]","startTime":2847.377,"endTime":2852.465,"body":"lengthened everything lines up really easily you don't"},{"speaker":"[aaron_straker]","startTime":2852.505,"endTime":2855.029,"body":"have to you're not really going to"},{"speaker":"[aaron_straker]","startTime":2852.505,"endTime":2855.029,"body":"be experiencing"},{"speaker":"[bryan_boorstein]","startTime":2854.609,"endTime":2854.67,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2855.069,"endTime":2860.759,"body":"much joint pain in anything there one"},{"speaker":"[aaron_straker]","startTime":2855.069,"endTime":2860.759,"body":"that i like that checks the boxes for"},{"speaker":"[aaron_straker]","startTime":2860.899,"endTime":2864.044,"body":"how you describe the second but is"},{"speaker":"[aaron_straker]","startTime":2860.899,"endTime":2864.044,"body":"a little bit different as i like like"},{"speaker":"[aaron_straker]","startTime":2864.104,"endTime":2865.867,"body":"a machine preacher with a cable"},{"speaker":"[bryan_boorstein]","startTime":2866.143,"endTime":2866.697,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2866.328,"endTime":2873.91,"body":"stack traditional preacher curl with like you"},{"speaker":"[aaron_straker]","startTime":2866.328,"endTime":2873.91,"body":"know the plate loaded easy bar it it"},{"speaker":"[aaron_straker]","startTime":2873.99,"endTime":2878.437,"body":"scares me it puts a really hard"},{"speaker":"[aaron_straker]","startTime":2873.99,"endTime":2878.437,"body":"stress on like my bicep tended in there"},{"speaker":"[aaron_straker]","startTime":2878.898,"endTime":2882.344,"body":"doesn't feel great for me so it's"},{"speaker":"[aaron_straker]","startTime":2878.898,"endTime":2882.344,"body":"the machine"},{"speaker":"[bryan_boorstein]","startTime":2882.198,"endTime":2882.319,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2882.404,"endTime":2885.329,"body":"is a way that i can basically"},{"speaker":"[aaron_straker]","startTime":2882.404,"endTime":2885.329,"body":"get a great stimulus that can be a"},{"speaker":"[aaron_straker]","startTime":2885.349,"endTime":2887.996,"body":"little bit mor mid range to shortened"},{"speaker":"[aaron_straker]","startTime":2885.349,"endTime":2887.996,"body":"overload but"},{"speaker":"[bryan_boorstein]","startTime":2887.982,"endTime":2888.717,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2888.196,"endTime":2889.44,"body":"doesn't put me in like a"},{"speaker":"[bryan_boorstein]","startTime":2889.631,"endTime":2889.856,"body":"yes"},{"speaker":"[aaron_straker]","startTime":2890.663,"endTime":2892.308,"body":"compromised position that i feel"},{"speaker":"[bryan_boorstein]","startTime":2894.378,"endTime":2900.368,"body":"yeah it's the pad underneath the tricept"},{"speaker":"[bryan_boorstein]","startTime":2894.378,"endTime":2900.368,"body":"that creates that like super uncomfortable stretch at"},{"speaker":"[bryan_boorstein]","startTime":2900.448,"endTime":2901.109,"body":"the bottom of"},{"speaker":"[aaron_straker]","startTime":2901.141,"endTime":2901.344,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2901.149,"endTime":2901.55,"body":"the preacher"},{"speaker":"[aaron_straker]","startTime":2901.587,"endTime":2901.647,"body":"and"},{"speaker":"[bryan_boorstein]","startTime":2901.59,"endTime":2901.77,"body":"girl"},{"speaker":"[aaron_straker]","startTime":2901.728,"endTime":2902.073,"body":"now what"},{"speaker":"[bryan_boorstein]","startTime":2902.151,"endTime":2902.732,"body":"so if you just"},{"speaker":"[aaron_straker]","startTime":2902.66,"endTime":2904.07,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2902.792,"endTime":2907.492,"body":"remove that pad it changes the resistance"},{"speaker":"[bryan_boorstein]","startTime":2902.792,"endTime":2907.492,"body":"profile completely in shortens it instead of lengthens"},{"speaker":"[bryan_boorstein]","startTime":2907.612,"endTime":2907.673,"body":"it"},{"speaker":"[aaron_straker]","startTime":2908.204,"endTime":2910.422,"body":"exactly oh"},{"speaker":"[bryan_boorstein]","startTime":2910.267,"endTime":2915.716,"body":"yeah okay sweet triceps um so my"},{"speaker":"[bryan_boorstein]","startTime":2910.267,"endTime":2915.716,"body":"number one"},{"speaker":"[aaron_straker]","startTime":2915.68,"endTime":2916.79,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2915.757,"endTime":2919.763,"body":"for triceps and the reason that i"},{"speaker":"[bryan_boorstein]","startTime":2915.757,"endTime":2919.763,"body":"thought oh ship we skipped arms was because"},{"speaker":"[bryan_boorstein]","startTime":2920.044,"endTime":2924.772,"body":"every time i do my one arm"},{"speaker":"[bryan_boorstein]","startTime":2920.044,"endTime":2924.772,"body":"cable overhead this extension i i use the"},{"speaker":"[bryan_boorstein]","startTime":2924.832,"endTime":2928.979,"body":"d handle and then i put my"},{"speaker":"[bryan_boorstein]","startTime":2924.832,"endTime":2928.979,"body":"hand on the strap of the d handle"},{"speaker":"[bryan_boorstein]","startTime":2929.059,"endTime":2932.985,"body":"instead of gripping the handle itself and"},{"speaker":"[bryan_boorstein]","startTime":2929.059,"endTime":2932.985,"body":"i really like how that lines up so"},{"speaker":"[bryan_boorstein]","startTime":2933.045,"endTime":2936.731,"body":"when your arm is hind your head"},{"speaker":"[bryan_boorstein]","startTime":2933.045,"endTime":2936.731,"body":"it just lines up so perfectly that all"},{"speaker":"[bryan_boorstein]","startTime":2936.792,"endTime":2941.56,"body":"you really need to do is think"},{"speaker":"[bryan_boorstein]","startTime":2936.792,"endTime":2941.56,"body":"about extending the elbow at the top instead"},{"speaker":"[bryan_boorstein]","startTime":2941.62,"endTime":2945.626,"body":"of anything else like there should be"},{"speaker":"[bryan_boorstein]","startTime":2941.62,"endTime":2945.626,"body":"no distraction i really really like to set"},{"speaker":"[bryan_boorstein]","startTime":2945.967,"endTime":2952.523,"body":"one up so that the cable is"},{"speaker":"[bryan_boorstein]","startTime":2945.967,"endTime":2952.523,"body":"about just below my neck height which means"},{"speaker":"[bryan_boorstein]","startTime":2952.563,"endTime":2955.488,"body":"it's going to be a little bit"},{"speaker":"[bryan_boorstein]","startTime":2952.563,"endTime":2955.488,"body":"more lengthened overloaded so if you were to"},{"speaker":"[bryan_boorstein]","startTime":2955.528,"endTime":2959.935,"body":"move the insert pin on the cable"},{"speaker":"[bryan_boorstein]","startTime":2955.528,"endTime":2959.935,"body":"stack down then you're going to get more"},{"speaker":"[bryan_boorstein]","startTime":2959.996,"endTime":2965.044,"body":"resistance the top and it would be"},{"speaker":"[bryan_boorstein]","startTime":2959.996,"endTime":2965.044,"body":"more shortened overloaded which is cool too because"},{"speaker":"[bryan_boorstein]","startTime":2965.725,"endTime":2970.253,"body":"it trains at long muscle lengths so"},{"speaker":"[bryan_boorstein]","startTime":2965.725,"endTime":2970.253,"body":"if you want to do it at long"},{"speaker":"[bryan_boorstein]","startTime":2970.333,"endTime":2974.299,"body":"muscle lengths and overload the short position"},{"speaker":"[bryan_boorstein]","startTime":2970.333,"endTime":2974.299,"body":"you can kind of get the best of"},{"speaker":"[bryan_boorstein]","startTime":2974.4,"endTime":2979.608,"body":"both worlds um but at this time"},{"speaker":"[bryan_boorstein]","startTime":2974.4,"endTime":2979.608,"body":"i'm currently on this like super hard lengthened"},{"speaker":"[bryan_boorstein]","startTime":2979.668,"endTime":2981.511,"body":"everything band wagon so i'm"},{"speaker":"[aaron_straker]","startTime":2981.47,"endTime":2982.221,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":2981.812,"endTime":2986.219,"body":"training at long muscle length and i'm"},{"speaker":"[bryan_boorstein]","startTime":2981.812,"endTime":2986.219,"body":"overloading the n position so i put that"},{"speaker":"[bryan_boorstein]","startTime":2986.279,"endTime":2990.306,"body":"cable stack just behind my neck and"},{"speaker":"[bryan_boorstein]","startTime":2986.279,"endTime":2990.306,"body":"it's the heaviest that it's going to be"},{"speaker":"[bryan_boorstein]","startTime":2990.466,"endTime":2993.832,"body":"right at the bottom and then as"},{"speaker":"[bryan_boorstein]","startTime":2990.466,"endTime":2993.832,"body":"you get towards the top you'll just feel"},{"speaker":"[bryan_boorstein]","startTime":2993.912,"endTime":2998.64,"body":"a very slight drop off of i"},{"speaker":"[bryan_boorstein]","startTime":2993.912,"endTime":2998.64,"body":"once so that you can lock out and"},{"speaker":"[bryan_boorstein]","startTime":2998.68,"endTime":3003.408,"body":"then you'll feel you're about to rip"},{"speaker":"[bryan_boorstein]","startTime":2998.68,"endTime":3003.408,"body":"off your lap as you're descending back down"},{"speaker":"[bryan_boorstein]","startTime":3003.488,"endTime":3008.516,"body":"again so huge huge fan of that"},{"speaker":"[bryan_boorstein]","startTime":3003.488,"endTime":3008.516,"body":"one and then my second favorite is liter"},{"speaker":"[bryan_boorstein]","startTime":3008.837,"endTime":3012.248,"body":"just the perfect company it for that"},{"speaker":"[bryan_boorstein]","startTime":3008.837,"endTime":3012.248,"body":"one like i feel like between that and"},{"speaker":"[bryan_boorstein]","startTime":3012.328,"endTime":3016.319,"body":"the cross cable trisipextension which you can"},{"speaker":"[bryan_boorstein]","startTime":3012.328,"endTime":3016.319,"body":"do single arm"},{"speaker":"[aaron_straker]","startTime":3016.3,"endTime":3016.562,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3016.399,"endTime":3019.744,"body":"as well so accessibility if you're in"},{"speaker":"[bryan_boorstein]","startTime":3016.399,"endTime":3019.744,"body":"a crowded gym you don't need to have"},{"speaker":"[bryan_boorstein]","startTime":3020.125,"endTime":3024.152,"body":"dual cables you can literally set your"},{"speaker":"[bryan_boorstein]","startTime":3020.125,"endTime":3024.152,"body":"body up with one cable and just do"},{"speaker":"[bryan_boorstein]","startTime":3024.212,"endTime":3027.498,"body":"that same cross the body motion and"},{"speaker":"[bryan_boorstein]","startTime":3024.212,"endTime":3027.498,"body":"and"},{"speaker":"[aaron_straker]","startTime":3027.49,"endTime":3028.39,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3027.538,"endTime":3032.008,"body":"that one is great as well and"},{"speaker":"[bryan_boorstein]","startTime":3027.538,"endTime":3032.008,"body":"so both of those movements train the long"},{"speaker":"[bryan_boorstein]","startTime":3032.068,"endTime":3037.577,"body":"head of the trysept which is the"},{"speaker":"[bryan_boorstein]","startTime":3032.068,"endTime":3037.577,"body":"one that crosses the shoulder joint and probably"},{"speaker":"[bryan_boorstein]","startTime":3037.617,"endTime":3044.188,"body":"the one that responds best to training"},{"speaker":"[bryan_boorstein]","startTime":3037.617,"endTime":3044.188,"body":"at long muscle lengths as well and the"},{"speaker":"[bryan_boorstein]","startTime":3044.228,"endTime":3048.756,"body":"thing with the long head is that"},{"speaker":"[bryan_boorstein]","startTime":3044.228,"endTime":3048.756,"body":"it really only works when the arm is"},{"speaker":"[bryan_boorstein]","startTime":3049.076,"endTime":3053.063,"body":"extended like this so you can kind"},{"speaker":"[bryan_boorstein]","startTime":3049.076,"endTime":3053.063,"body":"of get that if you're lying down and"},{"speaker":"[bryan_boorstein]","startTime":3053.103,"endTime":3055.848,"body":"doing one of those like skull overs"},{"speaker":"[bryan_boorstein]","startTime":3053.103,"endTime":3055.848,"body":"on a bench you can kind of get"},{"speaker":"[bryan_boorstein]","startTime":3055.888,"endTime":3059.794,"body":"the long head to hit as well"},{"speaker":"[bryan_boorstein]","startTime":3055.888,"endTime":3059.794,"body":"but it really does need your body to"},{"speaker":"[bryan_boorstein]","startTime":3059.834,"endTime":3065.584,"body":"be in shoulder extension for for the"},{"speaker":"[bryan_boorstein]","startTime":3059.834,"endTime":3065.584,"body":"long head to work so any time that"},{"speaker":"[bryan_boorstein]","startTime":3065.624,"endTime":3068.669,"body":"your triceps work when you do s"},{"speaker":"[bryan_boorstein]","startTime":3065.624,"endTime":3068.669,"body":"is like when you're doing a dumb bell"},{"speaker":"[bryan_boorstein]","startTime":3068.769,"endTime":3074.258,"body":"press or close grip bench or basically"},{"speaker":"[bryan_boorstein]","startTime":3068.769,"endTime":3074.258,"body":"any type of pressing movement it's going to"},{"speaker":"[bryan_boorstein]","startTime":3074.298,"endTime":3078.165,"body":"be your lateral and medial heads that"},{"speaker":"[bryan_boorstein]","startTime":3074.298,"endTime":3078.165,"body":"are primarily doing the work and so for"},{"speaker":"[bryan_boorstein]","startTime":3078.245,"endTime":3082.731,"body":"that reason in my goal to be"},{"speaker":"[bryan_boorstein]","startTime":3078.245,"endTime":3082.731,"body":"as efficient as i can with training i"},{"speaker":"[bryan_boorstein]","startTime":3082.851,"endTime":3087.94,"body":"tend to bias most of my tricep"},{"speaker":"[bryan_boorstein]","startTime":3082.851,"endTime":3087.94,"body":"work to the long head and let the"},{"speaker":"[bryan_boorstein]","startTime":3088.04,"endTime":3091.586,"body":"medial and lateral heads kind of just"},{"speaker":"[bryan_boorstein]","startTime":3088.04,"endTime":3091.586,"body":"get worked with the pressing movements"},{"speaker":"[aaron_straker]","startTime":3093.0,"endTime":3097.808,"body":"yeah i mean i love everything you"},{"speaker":"[aaron_straker]","startTime":3093.0,"endTime":3097.808,"body":"said there i agree one thing that i"},{"speaker":"[aaron_straker]","startTime":3097.909,"endTime":3103.778,"body":"will do with the lengthened overhead trip"},{"speaker":"[aaron_straker]","startTime":3097.909,"endTime":3103.778,"body":"extension and then that kind of like cross"},{"speaker":"[aaron_straker]","startTime":3104.66,"endTime":3108.146,"body":"you know push down push back sort"},{"speaker":"[aaron_straker]","startTime":3104.66,"endTime":3108.146,"body":"of one as i will super set those"},{"speaker":"[aaron_straker]","startTime":3108.466,"endTime":3108.927,"body":"so i'll do the"},{"speaker":"[bryan_boorstein]","startTime":3109.382,"endTime":3109.967,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3109.408,"endTime":3114.696,"body":"the lengthened overhead one first and then"},{"speaker":"[aaron_straker]","startTime":3109.408,"endTime":3114.696,"body":"i'll drop the cable stack down a little"},{"speaker":"[aaron_straker]","startTime":3114.737,"endTime":3118.343,"body":"bit to line it up better do"},{"speaker":"[aaron_straker]","startTime":3114.737,"endTime":3118.343,"body":"that kick back and then put it back"},{"speaker":"[aaron_straker]","startTime":3118.483,"endTime":3120.747,"body":"up switch to my other arm and"},{"speaker":"[aaron_straker]","startTime":3118.483,"endTime":3120.747,"body":"that's"},{"speaker":"[bryan_boorstein]","startTime":3120.677,"endTime":3120.799,"body":"uh"},{"speaker":"[aaron_straker]","startTime":3120.787,"endTime":3121.608,"body":"like a very"},{"speaker":"[bryan_boorstein]","startTime":3121.616,"endTime":3121.637,"body":"h"},{"speaker":"[aaron_straker]","startTime":3121.848,"endTime":3126.176,"body":"simple try sep one to set up"},{"speaker":"[aaron_straker]","startTime":3121.848,"endTime":3126.176,"body":"and what i have actually done is i"},{"speaker":"[aaron_straker]","startTime":3126.256,"endTime":3130.364,"body":"got a pare of like i mean"},{"speaker":"[aaron_straker]","startTime":3126.256,"endTime":3130.364,"body":"maybe there ankle cuffs like wrist cuffs and"},{"speaker":"[aaron_straker]","startTime":3130.404,"endTime":3130.885,"body":"then i just put"},{"speaker":"[bryan_boorstein]","startTime":3130.847,"endTime":3130.988,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3130.925,"endTime":3133.1,"body":"the cuff like around my palm and"},{"speaker":"[bryan_boorstein]","startTime":3133.107,"endTime":3133.248,"body":"yep"},{"speaker":"[aaron_straker]","startTime":3133.14,"endTime":3136.425,"body":"that's like and then it's like kind"},{"speaker":"[aaron_straker]","startTime":3133.14,"endTime":3136.425,"body":"of similar to like what you do except"},{"speaker":"[aaron_straker]","startTime":3136.465,"endTime":3139.51,"body":"i would imagine is probably just a"},{"speaker":"[aaron_straker]","startTime":3136.465,"endTime":3139.51,"body":"little bit more comfortable and that lines up"},{"speaker":"[aaron_straker]","startTime":3139.691,"endTime":3142.676,"body":"so well because they need like when"},{"speaker":"[aaron_straker]","startTime":3139.691,"endTime":3142.676,"body":"you grip you know a lot of people"},{"speaker":"[aaron_straker]","startTime":3142.716,"endTime":3145.921,"body":"like when we grip you have the"},{"speaker":"[aaron_straker]","startTime":3142.716,"endTime":3145.921,"body":"tendency to turn you wrist in you know"},{"speaker":"[aaron_straker]","startTime":3146.402,"endTime":3148.866,"body":"and that kind of like changes the"},{"speaker":"[aaron_straker]","startTime":3146.402,"endTime":3148.866,"body":"angle a little bit so when you have"},{"speaker":"[aaron_straker]","startTime":3148.906,"endTime":3149.046,"body":"that"},{"speaker":"[bryan_boorstein]","startTime":3149.068,"endTime":3149.231,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3149.146,"endTime":3149.387,"body":"cuff"},{"speaker":"[bryan_boorstein]","startTime":3149.271,"endTime":3150.287,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3149.467,"endTime":3153.534,"body":"it's like it's just like you just"},{"speaker":"[aaron_straker]","startTime":3149.467,"endTime":3153.534,"body":"extend the elbow it's just simplifies"},{"speaker":"[bryan_boorstein]","startTime":3153.487,"endTime":3153.651,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3153.614,"endTime":3155.136,"body":"things um and then"},{"speaker":"[bryan_boorstein]","startTime":3155.037,"endTime":3155.219,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3155.176,"endTime":3158.951,"body":"it takes some of that gripping out"},{"speaker":"[aaron_straker]","startTime":3155.176,"endTime":3158.951,"body":"of it and then the other"},{"speaker":"[bryan_boorstein]","startTime":3158.954,"endTime":3159.096,"body":"yes"},{"speaker":"[aaron_straker]","startTime":3159.051,"endTime":3159.512,"body":"one that i"},{"speaker":"[bryan_boorstein]","startTime":3159.587,"endTime":3160.015,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3159.733,"endTime":3165.504,"body":"really do like and this is probably"},{"speaker":"[aaron_straker]","startTime":3159.733,"endTime":3165.504,"body":"like eighty five percent of the trisupexercises i'll"},{"speaker":"[aaron_straker]","startTime":3165.564,"endTime":3168.148,"body":"do unless someone else is doing my"},{"speaker":"[aaron_straker]","startTime":3165.564,"endTime":3168.148,"body":"programming and they're like no"},{"speaker":"[bryan_boorstein]","startTime":3168.116,"endTime":3168.137,"body":"m"},{"speaker":"[aaron_straker]","startTime":3168.309,"endTime":3172.636,"body":"aaron we're going to do this now"},{"speaker":"[aaron_straker]","startTime":3168.309,"endTime":3172.636,"body":"is that kind of like over the shoulder"},{"speaker":"[aaron_straker]","startTime":3172.936,"endTime":3175.16,"body":"like medial dealt type of press"},{"speaker":"[bryan_boorstein]","startTime":3175.397,"endTime":3175.577,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3175.741,"endTime":3180.249,"body":"um and that one i really like"},{"speaker":"[aaron_straker]","startTime":3175.741,"endTime":3180.249,"body":"because i can lean into it you know"},{"speaker":"[aaron_straker]","startTime":3180.689,"endTime":3183.414,"body":"and find where it really stretches and"},{"speaker":"[aaron_straker]","startTime":3180.689,"endTime":3183.414,"body":"then all i do is just"},{"speaker":"[bryan_boorstein]","startTime":3183.377,"endTime":3184.607,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3183.434,"endTime":3185.958,"body":"like punch out in front of me"},{"speaker":"[aaron_straker]","startTime":3183.434,"endTime":3185.958,"body":"you know this"},{"speaker":"[bryan_boorstein]","startTime":3186.077,"endTime":3186.22,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3186.078,"endTime":3189.424,"body":"one is hard to describe for if"},{"speaker":"[aaron_straker]","startTime":3186.078,"endTime":3189.424,"body":"any of the listeners if you want just"},{"speaker":"[aaron_straker]","startTime":3189.524,"endTime":3192.469,"body":"pick me on instagram and i'll be"},{"speaker":"[aaron_straker]","startTime":3189.524,"endTime":3192.469,"body":"like yeah here's the exercise"},{"speaker":"[bryan_boorstein]","startTime":3192.309,"endTime":3192.493,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3193.23,"endTime":3196.295,"body":"it's when we learned it and one"},{"speaker":"[aaron_straker]","startTime":3193.23,"endTime":3196.295,"body":"i don't think they have a great name"},{"speaker":"[aaron_straker]","startTime":3196.376,"endTime":3200.843,"body":"for it but the cables run like"},{"speaker":"[aaron_straker]","startTime":3196.376,"endTime":3200.843,"body":"right over traps and it's pretty much just"},{"speaker":"[aaron_straker]","startTime":3200.903,"endTime":3204.55,"body":"like you find where they stretch really"},{"speaker":"[aaron_straker]","startTime":3200.903,"endTime":3204.55,"body":"good and then you just punch forward it's"},{"speaker":"[aaron_straker]","startTime":3204.59,"endTime":3209.298,"body":"almost like a pressing motion but it"},{"speaker":"[aaron_straker]","startTime":3204.59,"endTime":3209.298,"body":"will beat up your triceps like really really"},{"speaker":"[aaron_straker]","startTime":3209.338,"endTime":3209.519,"body":"well"},{"speaker":"[bryan_boorstein]","startTime":3210.417,"endTime":3214.023,"body":"so i love that one too but"},{"speaker":"[bryan_boorstein]","startTime":3210.417,"endTime":3214.023,"body":"it is like the most inaccessible movement i"},{"speaker":"[bryan_boorstein]","startTime":3214.103,"endTime":3217.549,"body":"have never like in my gym i"},{"speaker":"[bryan_boorstein]","startTime":3214.103,"endTime":3217.549,"body":"can't do it in my basement and i've"},{"speaker":"[bryan_boorstein]","startTime":3217.609,"endTime":3221.716,"body":"never actually been to a gym that"},{"speaker":"[bryan_boorstein]","startTime":3217.609,"endTime":3221.716,"body":"has two cables like directly next to each"},{"speaker":"[bryan_boorstein]","startTime":3221.776,"endTime":3222.176,"body":"other like"},{"speaker":"[aaron_straker]","startTime":3222.1,"endTime":3222.381,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":3222.837,"endTime":3226.301,"body":"you literally have to like i don't"},{"speaker":"[bryan_boorstein]","startTime":3222.837,"endTime":3226.301,"body":"i don't i don't know where where i"},{"speaker":"[bryan_boorstein]","startTime":3226.321,"endTime":3230.086,"body":"would even like i can't even picture"},{"speaker":"[bryan_boorstein]","startTime":3226.321,"endTime":3230.086,"body":"what that would look like in a commercial"},{"speaker":"[bryan_boorstein]","startTime":3230.166,"endTime":3230.346,"body":"gym"},{"speaker":"[aaron_straker]","startTime":3230.462,"endTime":3231.907,"body":"so i do it single arm"},{"speaker":"[bryan_boorstein]","startTime":3233.232,"endTime":3233.252,"body":"m"},{"speaker":"[aaron_straker]","startTime":3233.64,"endTime":3236.785,"body":"um or you get the daisy chains"},{"speaker":"[aaron_straker]","startTime":3233.64,"endTime":3236.785,"body":"and then that gives you"},{"speaker":"[bryan_boorstein]","startTime":3236.807,"endTime":3236.969,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3236.885,"endTime":3238.308,"body":"enough length"},{"speaker":"[bryan_boorstein]","startTime":3238.357,"endTime":3238.579,"body":"okay"},{"speaker":"[aaron_straker]","startTime":3238.809,"endTime":3240.792,"body":"to not hit the back because remember"},{"speaker":"[bryan_boorstein]","startTime":3240.788,"endTime":3240.973,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3240.832,"endTime":3244.899,"body":"i sent you something um on instagram"},{"speaker":"[aaron_straker]","startTime":3240.832,"endTime":3244.899,"body":"the other name was like who here's a"},{"speaker":"[aaron_straker]","startTime":3244.939,"endTime":3246.461,"body":"version how we can do these right"},{"speaker":"[bryan_boorstein]","startTime":3246.897,"endTime":3247.08,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3247.041,"endTime":3247.382,"body":"the gym"},{"speaker":"[bryan_boorstein]","startTime":3247.283,"endTime":3247.466,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3247.402,"endTime":3250.325,"body":"a mat has two ropes i tried"},{"speaker":"[aaron_straker]","startTime":3247.402,"endTime":3250.325,"body":"to set it up i couldn't even get"},{"speaker":"[aaron_straker]","startTime":3250.405,"endTime":3252.808,"body":"anywhere near extension before the back of"},{"speaker":"[aaron_straker]","startTime":3250.405,"endTime":3252.808,"body":"the ropes were"},{"speaker":"[bryan_boorstein]","startTime":3252.857,"endTime":3253.084,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3252.868,"endTime":3253.929,"body":"hitting my neck so i was like"},{"speaker":"[bryan_boorstein]","startTime":3254.258,"endTime":3254.661,"body":"uh"},{"speaker":"[aaron_straker]","startTime":3254.59,"endTime":3255.451,"body":"they have like super"},{"speaker":"[bryan_boorstein]","startTime":3255.446,"endTime":3255.467,"body":"h"},{"speaker":"[aaron_straker]","startTime":3255.551,"endTime":3256.753,"body":"long ropes in that video"},{"speaker":"[bryan_boorstein]","startTime":3256.727,"endTime":3256.993,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3256.994,"endTime":3261.141,"body":"you know a daisy chain will fix"},{"speaker":"[aaron_straker]","startTime":3256.994,"endTime":3261.141,"body":"that you'll just need you know"},{"speaker":"[bryan_boorstein]","startTime":3261.197,"endTime":3261.398,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3261.361,"endTime":3263.885,"body":"one and then you can obviously just"},{"speaker":"[aaron_straker]","startTime":3261.361,"endTime":3263.885,"body":"put it in the middle and then you"},{"speaker":"[aaron_straker]","startTime":3263.925,"endTime":3264.025,"body":"get"},{"speaker":"[bryan_boorstein]","startTime":3264.307,"endTime":3264.469,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3264.386,"endTime":3266.229,"body":"actually like four feet you need but"},{"speaker":"[bryan_boorstein]","startTime":3266.817,"endTime":3269.802,"body":"that's a good call actually yea i"},{"speaker":"[bryan_boorstein]","startTime":3266.817,"endTime":3269.802,"body":"should i should consider that as an option"},{"speaker":"[bryan_boorstein]","startTime":3269.862,"endTime":3269.962,"body":"to"},{"speaker":"[aaron_straker]","startTime":3270.31,"endTime":3271.03,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3270.823,"endTime":3274.449,"body":"that is that is a great movement"},{"speaker":"[bryan_boorstein]","startTime":3270.823,"endTime":3274.449,"body":"and then on the note of the cuffs"},{"speaker":"[bryan_boorstein]","startTime":3275.071,"endTime":3279.057,"body":"um this is actually you know how"},{"speaker":"[bryan_boorstein]","startTime":3275.071,"endTime":3279.057,"body":"like in life sometimes like something brought up"},{"speaker":"[bryan_boorstein]","startTime":3279.097,"endTime":3282.222,"body":"and then you feel like you see"},{"speaker":"[bryan_boorstein]","startTime":3279.097,"endTime":3282.222,"body":"it all the time right like like oh"},{"speaker":"[bryan_boorstein]","startTime":3282.303,"endTime":3286.069,"body":"you read a book and there's like"},{"speaker":"[bryan_boorstein]","startTime":3282.303,"endTime":3286.069,"body":"elephants everywhere and then suddenly like everything you"},{"speaker":"[bryan_boorstein]","startTime":3286.149,"endTime":3286.93,"body":"see is elephants"},{"speaker":"[aaron_straker]","startTime":3287.13,"endTime":3287.292,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3287.431,"endTime":3290.657,"body":"um so i feel like cuffs are"},{"speaker":"[bryan_boorstein]","startTime":3287.431,"endTime":3290.657,"body":"like that for me in the last few"},{"speaker":"[bryan_boorstein]","startTime":3290.897,"endTime":3295.344,"body":"is like they keep showing up everywhere"},{"speaker":"[bryan_boorstein]","startTime":3290.897,"endTime":3295.344,"body":"and then one of my clients asked me"},{"speaker":"[bryan_boorstein]","startTime":3295.384,"endTime":3298.429,"body":"like hey can i do this movement"},{"speaker":"[bryan_boorstein]","startTime":3295.384,"endTime":3298.429,"body":"with cuffs and then you brought up the"},{"speaker":"[bryan_boorstein]","startTime":3298.47,"endTime":3302.616,"body":"cuffs and so i've already been thinking"},{"speaker":"[bryan_boorstein]","startTime":3298.47,"endTime":3302.616,"body":"you know man maybe i need to start"},{"speaker":"[bryan_boorstein]","startTime":3303.197,"endTime":3306.803,"body":"start using cuffs in these movements where"},{"speaker":"[bryan_boorstein]","startTime":3303.197,"endTime":3306.803,"body":"i said i grip the strap of the"},{"speaker":"[bryan_boorstein]","startTime":3306.843,"endTime":3310.57,"body":"d handle because it's it's the same"},{"speaker":"[bryan_boorstein]","startTime":3306.843,"endTime":3310.57,"body":"idea just like as you said it almost"},{"speaker":"[bryan_boorstein]","startTime":3310.67,"endTime":3313.414,"body":"adds a little bit more bulk and"},{"speaker":"[bryan_boorstein]","startTime":3310.67,"endTime":3313.414,"body":"makes it a little bit more comfortable"},{"speaker":"[aaron_straker]","startTime":3313.55,"endTime":3313.714,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3315.017,"endTime":3320.186,"body":"so i think that the universe has"},{"speaker":"[bryan_boorstein]","startTime":3315.017,"endTime":3320.186,"body":"spoken to me and this is the grand"},{"speaker":"[bryan_boorstein]","startTime":3320.306,"endTime":3324.172,"body":"sign from the gods that i need"},{"speaker":"[bryan_boorstein]","startTime":3320.306,"endTime":3324.172,"body":"to start using cuffs as well so i"},{"speaker":"[bryan_boorstein]","startTime":3324.232,"endTime":3325.475,"body":"will be implementing that now"},{"speaker":"[aaron_straker]","startTime":3325.38,"endTime":3328.377,"body":"i'll send you i'll send you the"},{"speaker":"[aaron_straker]","startTime":3325.38,"endTime":3328.377,"body":"pair i bought there they're super they're good"},{"speaker":"[bryan_boorstein]","startTime":3328.678,"endTime":3330.24,"body":"i have them now i have them"},{"speaker":"[bryan_boorstein]","startTime":3328.678,"endTime":3330.24,"body":"already"},{"speaker":"[aaron_straker]","startTime":3330.031,"endTime":3330.233,"body":"he"},{"speaker":"[bryan_boorstein]","startTime":3330.361,"endTime":3331.603,"body":"eh eh"},{"speaker":"[aaron_straker]","startTime":3332.92,"endTime":3334.768,"body":"oh fair enough"},{"speaker":"[bryan_boorstein]","startTime":3336.731,"endTime":3337.893,"body":"yeah i just haven't been using them"},{"speaker":"[aaron_straker]","startTime":3338.041,"endTime":3338.302,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":3338.093,"endTime":3341.699,"body":"so yeah okay cool so"},{"speaker":"[aaron_straker]","startTime":3341.963,"endTime":3341.983,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":3342.461,"endTime":3347.209,"body":"moving on away from arms we have"},{"speaker":"[bryan_boorstein]","startTime":3342.461,"endTime":3347.209,"body":"quads and this is the example that i"},{"speaker":"[bryan_boorstein]","startTime":3347.489,"endTime":3349.813,"body":"provided in the beginning where i was"},{"speaker":"[bryan_boorstein]","startTime":3347.489,"endTime":3349.813,"body":"saying you know i'm not going to pick"},{"speaker":"[bryan_boorstein]","startTime":3349.893,"endTime":3353.798,"body":"pendulum and hack spot as my two"},{"speaker":"[bryan_boorstein]","startTime":3349.893,"endTime":3353.798,"body":"favorite pendulum and leg breast or whatever because"},{"speaker":"[bryan_boorstein]","startTime":3354.158,"endTime":3354.579,"body":"they're both"},{"speaker":"[aaron_straker]","startTime":3354.76,"endTime":3354.921,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3355.099,"endTime":3356.26,"body":"squat style pressing"},{"speaker":"[aaron_straker]","startTime":3356.029,"endTime":3356.17,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3356.32,"endTime":3361.765,"body":"movements so i went ahead and i"},{"speaker":"[bryan_boorstein]","startTime":3356.32,"endTime":3361.765,"body":"chose pendulum and leg extension and then i"},{"speaker":"[bryan_boorstein]","startTime":3361.845,"endTime":3363.006,"body":"have the caveat that"},{"speaker":"[aaron_straker]","startTime":3362.98,"endTime":3363.3,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3364.717,"endTime":3369.865,"body":"the leg extension should be able to"},{"speaker":"[bryan_boorstein]","startTime":3364.717,"endTime":3369.865,"body":"have resistance curve adjusted for best practice like"},{"speaker":"[bryan_boorstein]","startTime":3369.905,"endTime":3370.206,"body":"you should"},{"speaker":"[aaron_straker]","startTime":3370.09,"endTime":3370.41,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3370.246,"endTime":3374.353,"body":"be able to make it short or"},{"speaker":"[bryan_boorstein]","startTime":3370.246,"endTime":3374.353,"body":"make it lengthened and if you can't make"},{"speaker":"[bryan_boorstein]","startTime":3374.393,"endTime":3376.676,"body":"your leg extension lengthened which i would"},{"speaker":"[bryan_boorstein]","startTime":3374.393,"endTime":3376.676,"body":"say nine"},{"speaker":"[aaron_straker]","startTime":3376.9,"endTime":3376.92,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3376.917,"endTime":3378.379,"body":"eight percent of like extensions"},{"speaker":"[aaron_straker]","startTime":3378.1,"endTime":3378.7,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3378.479,"endTime":3378.76,"body":"cannot"},{"speaker":"[aaron_straker]","startTime":3378.82,"endTime":3379.021,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3378.82,"endTime":3384.269,"body":"be cannot be lengthened then you should"},{"speaker":"[bryan_boorstein]","startTime":3378.82,"endTime":3384.269,"body":"also use sissy squats so i guess that"},{"speaker":"[bryan_boorstein]","startTime":3384.329,"endTime":3389.217,"body":"gives me like three movements sissy squad"},{"speaker":"[bryan_boorstein]","startTime":3384.329,"endTime":3389.217,"body":"or like a reverse nordic slash body weight"},{"speaker":"[aaron_straker]","startTime":3389.17,"endTime":3389.19,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3389.257,"endTime":3392.363,"body":"leg extension like one where you can"},{"speaker":"[bryan_boorstein]","startTime":3389.257,"endTime":3392.363,"body":"get the length and position of the rec"},{"speaker":"[bryan_boorstein]","startTime":3392.483,"endTime":3397.231,"body":"fem because essentially our listeners probably know"},{"speaker":"[bryan_boorstein]","startTime":3392.483,"endTime":3397.231,"body":"this for the most part but the rectus"},{"speaker":"[bryan_boorstein]","startTime":3397.271,"endTime":3402.258,"body":"phemoris the biggest quad muscle that runs"},{"speaker":"[bryan_boorstein]","startTime":3397.271,"endTime":3402.258,"body":"from the neath the hip is the only"},{"speaker":"[bryan_boorstein]","startTime":3402.359,"endTime":3403.12,"body":"one that attaches"},{"speaker":"[aaron_straker]","startTime":3402.88,"endTime":3403.042,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3403.24,"endTime":3405.102,"body":"to below the nee and above the"},{"speaker":"[bryan_boorstein]","startTime":3403.24,"endTime":3405.102,"body":"hip"},{"speaker":"[aaron_straker]","startTime":3405.52,"endTime":3405.844,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3406.143,"endTime":3411.641,"body":"so it only works when the knee"},{"speaker":"[bryan_boorstein]","startTime":3406.143,"endTime":3411.641,"body":"is when the hip is not flexed so"},{"speaker":"[bryan_boorstein]","startTime":3411.701,"endTime":3415.768,"body":"when you do a normal squat pattern"},{"speaker":"[bryan_boorstein]","startTime":3411.701,"endTime":3415.768,"body":"movement your hip is also moving the rectus"},{"speaker":"[bryan_boorstein]","startTime":3415.828,"endTime":3418.052,"body":"femoris doesn't work so in the pendulum"},{"speaker":"[aaron_straker]","startTime":3417.85,"endTime":3418.84,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3418.132,"endTime":3424.021,"body":"squat we're going to get the other"},{"speaker":"[bryan_boorstein]","startTime":3418.132,"endTime":3424.021,"body":"three od muscles um and then we'll need"},{"speaker":"[bryan_boorstein]","startTime":3424.061,"endTime":3426.364,"body":"the leg extension and or the sissy"},{"speaker":"[bryan_boorstein]","startTime":3424.061,"endTime":3426.364,"body":"squat to"},{"speaker":"[aaron_straker]","startTime":3426.28,"endTime":3426.522,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3426.444,"endTime":3428.226,"body":"train that rectus famorus muscle"},{"speaker":"[aaron_straker]","startTime":3429.781,"endTime":3431.984,"body":"yeah so this one this one was"},{"speaker":"[aaron_straker]","startTime":3429.781,"endTime":3431.984,"body":"hard for me"},{"speaker":"[bryan_boorstein]","startTime":3432.169,"endTime":3433.067,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3432.404,"endTime":3435.749,"body":"this is something i don't think ve"},{"speaker":"[aaron_straker]","startTime":3432.404,"endTime":3435.749,"body":"talked about it or brought it up but"},{"speaker":"[bryan_boorstein]","startTime":3436.538,"endTime":3436.619,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3436.85,"endTime":3440.054,"body":"i think and i may eat my"},{"speaker":"[aaron_straker]","startTime":3436.85,"endTime":3440.054,"body":"words in the future at some point which"},{"speaker":"[aaron_straker]","startTime":3440.234,"endTime":3442.316,"body":"i am perfectly okay with i think"},{"speaker":"[bryan_boorstein]","startTime":3442.247,"endTime":3442.267,"body":"m"},{"speaker":"[aaron_straker]","startTime":3442.376,"endTime":3444.279,"body":"i prefer the hack squat over the"},{"speaker":"[aaron_straker]","startTime":3442.376,"endTime":3444.279,"body":"pendulum"},{"speaker":"[bryan_boorstein]","startTime":3445.15,"endTime":3445.17,"body":"m"},{"speaker":"[aaron_straker]","startTime":3445.48,"endTime":3445.72,"body":"um"},{"speaker":"[bryan_boorstein]","startTime":3446.186,"endTime":3446.207,"body":"m"},{"speaker":"[aaron_straker]","startTime":3446.562,"endTime":3450.949,"body":"and and the whole reason i say"},{"speaker":"[aaron_straker]","startTime":3446.562,"endTime":3450.949,"body":"that is i feel like it's easier to"},{"speaker":"[aaron_straker]","startTime":3451.109,"endTime":3453.774,"body":"find a really comfortable bottom position"},{"speaker":"[bryan_boorstein]","startTime":3454.067,"endTime":3454.757,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3454.275,"endTime":3456.939,"body":"with most hack squats as opposed"},{"speaker":"[bryan_boorstein]","startTime":3457.037,"endTime":3457.238,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3457.039,"endTime":3464.14,"body":"to the pendulum because aside from that"},{"speaker":"[aaron_straker]","startTime":3457.039,"endTime":3464.14,"body":"predator pendulum so you know shout out the"},{"speaker":"[aaron_straker]","startTime":3464.2,"endTime":3467.906,"body":"predator strength and in the pendulum that"},{"speaker":"[aaron_straker]","startTime":3464.2,"endTime":3467.906,"body":"they created with cast a lot of them"},{"speaker":"[aaron_straker]","startTime":3467.946,"endTime":3472.995,"body":"will make assumption around the angle and"},{"speaker":"[aaron_straker]","startTime":3467.946,"endTime":3472.995,"body":"stuff and i've been in somewhere i'm like"},{"speaker":"[aaron_straker]","startTime":3473.335,"endTime":3478.383,"body":"even the atlantis one it's not like"},{"speaker":"[aaron_straker]","startTime":3473.335,"endTime":3478.383,"body":"perfect in the bottom position you know i"},{"speaker":"[aaron_straker]","startTime":3478.484,"endTime":3482.591,"body":"can't if i move my feet up"},{"speaker":"[aaron_straker]","startTime":3478.484,"endTime":3482.591,"body":"a little bit more it's like much kind"},{"speaker":"[aaron_straker]","startTime":3482.631,"endTime":3486.477,"body":"of like glue and not enough quad"},{"speaker":"[aaron_straker]","startTime":3482.631,"endTime":3486.477,"body":"but where i want my feet it will"},{"speaker":"[aaron_straker]","startTime":3486.517,"endTime":3490.404,"body":"start to lift me off my heels"},{"speaker":"[aaron_straker]","startTime":3486.517,"endTime":3490.404,"body":"at the bottom um"},{"speaker":"[bryan_boorstein]","startTime":3490.369,"endTime":3491.207,"body":"huh"},{"speaker":"[aaron_straker]","startTime":3491.085,"endTime":3494.711,"body":"and granted if i had one in"},{"speaker":"[aaron_straker]","startTime":3491.085,"endTime":3494.711,"body":"my house i would obviously like modify it"},{"speaker":"[aaron_straker]","startTime":3494.791,"endTime":3500.602,"body":"to whatever suits my needs but i'd"},{"speaker":"[aaron_straker]","startTime":3494.791,"endTime":3500.602,"body":"say it's i found that in the most"},{"speaker":"[aaron_straker]","startTime":3500.662,"endTime":3505.743,"body":"accessible you're probably going to be able"},{"speaker":"[aaron_straker]","startTime":3500.662,"endTime":3505.743,"body":"to get a hack squat more set up"},{"speaker":"[aaron_straker]","startTime":3505.963,"endTime":3509.597,"body":"perfectly to find that really quality bottom"},{"speaker":"[aaron_straker]","startTime":3505.963,"endTime":3509.597,"body":"position"},{"speaker":"[bryan_boorstein]","startTime":3511.137,"endTime":3513.762,"body":"yeah i mean i'm not going to"},{"speaker":"[bryan_boorstein]","startTime":3511.137,"endTime":3513.762,"body":"argue that a hacspot's probably"},{"speaker":"[aaron_straker]","startTime":3513.461,"endTime":3513.97,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3513.822,"endTime":3514.503,"body":"a little bit well"},{"speaker":"[aaron_straker]","startTime":3514.42,"endTime":3514.667,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3514.543,"endTime":3518.99,"body":"it's definitely more accessible and as far"},{"speaker":"[bryan_boorstein]","startTime":3514.543,"endTime":3518.99,"body":"as more accessible to find the bottom position"},{"speaker":"[bryan_boorstein]","startTime":3519.792,"endTime":3526.142,"body":"um that is i guess debate well"},{"speaker":"[bryan_boorstein]","startTime":3519.792,"endTime":3526.142,"body":"i think that like my ax my pendulum"},{"speaker":"[bryan_boorstein]","startTime":3526.222,"endTime":3530.229,"body":"squad at home is not like a"},{"speaker":"[bryan_boorstein]","startTime":3526.222,"endTime":3530.229,"body":"nice one you know under two thousand dollars"},{"speaker":"[bryan_boorstein]","startTime":3530.329,"endTime":3534.176,"body":"compared to the predator which is probably"},{"speaker":"[bryan_boorstein]","startTime":3530.329,"endTime":3534.176,"body":"ten thousand in the atlantis which is like"},{"speaker":"[bryan_boorstein]","startTime":3534.356,"endTime":3535.638,"body":"seven housand or something"},{"speaker":"[aaron_straker]","startTime":3535.717,"endTime":3535.897,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3537.101,"endTime":3537.281,"body":"but"},{"speaker":"[aaron_straker]","startTime":3537.13,"endTime":3537.15,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3537.481,"endTime":3541.568,"body":"the small manipulation of just putting the"},{"speaker":"[bryan_boorstein]","startTime":3537.481,"endTime":3541.568,"body":"prime wedges on their"},{"speaker":"[aaron_straker]","startTime":3541.579,"endTime":3541.6,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3542.309,"endTime":3544.713,"body":"um creates the perfect"},{"speaker":"[aaron_straker]","startTime":3544.93,"endTime":3545.234,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3545.334,"endTime":3548.441,"body":"pendulum for me like it feels like"},{"speaker":"[bryan_boorstein]","startTime":3545.334,"endTime":3548.441,"body":"chef's kiss"},{"speaker":"[aaron_straker]","startTime":3548.29,"endTime":3548.89,"body":"my"},{"speaker":"[bryan_boorstein]","startTime":3548.561,"endTime":3549.303,"body":"perfect so"},{"speaker":"[aaron_straker]","startTime":3549.222,"endTime":3549.365,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3550.065,"endTime":3552.671,"body":"i would say it actually felt better"},{"speaker":"[bryan_boorstein]","startTime":3550.065,"endTime":3552.671,"body":"than then the predator one to be honest"},{"speaker":"[bryan_boorstein]","startTime":3553.072,"endTime":3553.192,"body":"so"},{"speaker":"[aaron_straker]","startTime":3554.68,"endTime":3554.902,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3555.077,"endTime":3557.761,"body":"so yeah i mean i think like"},{"speaker":"[bryan_boorstein]","startTime":3555.077,"endTime":3557.761,"body":"to your point if you had your own"},{"speaker":"[bryan_boorstein]","startTime":3558.242,"endTime":3561.507,"body":"then of course you would you would"},{"speaker":"[bryan_boorstein]","startTime":3558.242,"endTime":3561.507,"body":"be able to manipulate it and set it"},{"speaker":"[bryan_boorstein]","startTime":3561.567,"endTime":3564.853,"body":"up in the manner that was perfect"},{"speaker":"[bryan_boorstein]","startTime":3561.567,"endTime":3564.853,"body":"for you and and within a standard gym"},{"speaker":"[bryan_boorstein]","startTime":3564.953,"endTime":3567.778,"body":"setting you're probably not going to see"},{"speaker":"[bryan_boorstein]","startTime":3564.953,"endTime":3567.778,"body":"a pendulum anyway so it's"},{"speaker":"[aaron_straker]","startTime":3567.67,"endTime":3567.814,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":3567.818,"endTime":3571.203,"body":"kind of like you know they're asking"},{"speaker":"[bryan_boorstein]","startTime":3567.818,"endTime":3571.203,"body":"what my favorite movement is like i'm going"},{"speaker":"[bryan_boorstein]","startTime":3571.244,"endTime":3572.866,"body":"to say pendulum because that's what it"},{"speaker":"[bryan_boorstein]","startTime":3571.244,"endTime":3572.866,"body":"is but"},{"speaker":"[aaron_straker]","startTime":3572.961,"endTime":3573.102,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3573.287,"endTime":3576.833,"body":"but to be honest like it doesn't"},{"speaker":"[bryan_boorstein]","startTime":3573.287,"endTime":3576.833,"body":"matter if it's a pendulum or like a"},{"speaker":"[bryan_boorstein]","startTime":3576.913,"endTime":3581.263,"body":"hack squat or leg press whichever one"},{"speaker":"[bryan_boorstein]","startTime":3576.913,"endTime":3581.263,"body":"feels really good for you and allows you"},{"speaker":"[bryan_boorstein]","startTime":3581.784,"endTime":3585.475,"body":"to smash the quads most effectively is"},{"speaker":"[bryan_boorstein]","startTime":3581.784,"endTime":3585.475,"body":"going to be the best one"},{"speaker":"[aaron_straker]","startTime":3585.77,"endTime":3587.792,"body":"yeah what"},{"speaker":"[bryan_boorstein]","startTime":3587.807,"endTime":3588.552,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3587.872,"endTime":3593.201,"body":"i have for number two i again"},{"speaker":"[aaron_straker]","startTime":3587.872,"endTime":3593.201,"body":"very similar to you put a lengthened biased"},{"speaker":"[aaron_straker]","startTime":3593.441,"endTime":3598.369,"body":"leg extension and then what i have"},{"speaker":"[aaron_straker]","startTime":3593.441,"endTime":3598.369,"body":"in here is in parentheses rare i was"},{"speaker":"[aaron_straker]","startTime":3598.57,"endTime":3600.893,"body":"ortunate that you know when i was"},{"speaker":"[aaron_straker]","startTime":3598.57,"endTime":3600.893,"body":"in bolly there was this"},{"speaker":"[bryan_boorstein]","startTime":3601.092,"endTime":3601.112,"body":"i"},{"speaker":"[aaron_straker]","startTime":3601.094,"endTime":3604.52,"body":"gym i would go to on one"},{"speaker":"[aaron_straker]","startTime":3601.094,"endTime":3604.52,"body":"day of the week just"},{"speaker":"[bryan_boorstein]","startTime":3604.397,"endTime":3604.6,"body":"okay"},{"speaker":"[aaron_straker]","startTime":3604.6,"endTime":3610.109,"body":"because they had a leg press that"},{"speaker":"[aaron_straker]","startTime":3604.6,"endTime":3610.109,"body":"i could literally put my heels into my"},{"speaker":"[aaron_straker]","startTime":3610.209,"endTime":3614.797,"body":"bunch you know range of motion that"},{"speaker":"[aaron_straker]","startTime":3610.209,"endTime":3614.797,"body":"felt great and they had a lengthened overload"},{"speaker":"[aaron_straker]","startTime":3615.398,"endTime":3618.343,"body":"leg extension was by technogym the range"},{"speaker":"[aaron_straker]","startTime":3615.398,"endTime":3618.343,"body":"of motion"},{"speaker":"[bryan_boorstein]","startTime":3618.189,"endTime":3618.352,"body":"wow"},{"speaker":"[aaron_straker]","startTime":3618.403,"endTime":3620.346,"body":"on it was like absurd but i"},{"speaker":"[aaron_straker]","startTime":3618.403,"endTime":3620.346,"body":"could"},{"speaker":"[bryan_boorstein]","startTime":3620.339,"endTime":3620.483,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3620.386,"endTime":3624.613,"body":"get a incredible quad stimulus from 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know"},{"speaker":"[bryan_boorstein]","startTime":3642.181,"endTime":3642.977,"body":"okay"},{"speaker":"[aaron_straker]","startTime":3642.202,"endTime":3643.064,"body":"we get you know some"},{"speaker":"[bryan_boorstein]","startTime":3643.007,"endTime":3643.248,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3643.104,"endTime":3646.51,"body":"garage gym listeners and you know functional"},{"speaker":"[aaron_straker]","startTime":3643.104,"endTime":3646.51,"body":"training type facile"},{"speaker":"[bryan_boorstein]","startTime":3646.367,"endTime":3647.597,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3646.69,"endTime":3649.114,"body":"listeners a reverse heavy sled"},{"speaker":"[bryan_boorstein]","startTime":3649.067,"endTime":3649.208,"body":"ye"},{"speaker":"[aaron_straker]","startTime":3649.234,"endTime":3654.683,"body":"drag will be another probably really good"},{"speaker":"[aaron_straker]","startTime":3649.234,"endTime":3654.683,"body":"quad one that will train terminal nee extension"},{"speaker":"[aaron_straker]","startTime":3655.244,"endTime":3661.697,"body":"um well in in a gmequippen environment"},{"speaker":"[aaron_straker]","startTime":3655.244,"endTime":3661.697,"body":"where you generally can't train terminal new extension"},{"speaker":"[bryan_boorstein]","startTime":3661.787,"endTime":3661.807,"body":"m"},{"speaker":"[aaron_straker]","startTime":3661.878,"endTime":3662.058,"body":"well"},{"speaker":"[bryan_boorstein]","startTime":3663.587,"endTime":3670.558,"body":"interesting idea like that cool moving on"},{"speaker":"[bryan_boorstein]","startTime":3663.587,"endTime":3670.558,"body":"to hams i have two different parings here"},{"speaker":"[bryan_boorstein]","startTime":3670.699,"endTime":3671.22,"body":"because"},{"speaker":"[aaron_straker]","startTime":3670.72,"endTime":3670.74,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3672.001,"endTime":3673.603,"body":"i talked about i'm thinking about this"},{"speaker":"[aaron_straker]","startTime":3673.57,"endTime":3673.752,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3673.664,"endTime":3680.176,"body":"as pairing two movements together instead as"},{"speaker":"[bryan_boorstein]","startTime":3673.664,"endTime":3680.176,"body":"my absolute favorites so for the listeners that"},{"speaker":"[bryan_boorstein]","startTime":3680.236,"endTime":3683.863,"body":"you may or may not know i"},{"speaker":"[bryan_boorstein]","startTime":3680.236,"endTime":3683.863,"body":"took r d l's out of my programming"},{"speaker":"[bryan_boorstein]","startTime":3683.944,"endTime":3688.591,"body":"for the first time all right so"},{"speaker":"[bryan_boorstein]","startTime":3683.944,"endTime":3688.591,"body":"since cross fit i used to dead lift"},{"speaker":"[bryan_boorstein]","startTime":3688.711,"endTime":3693.519,"body":"then post cross fit in two thousand"},{"speaker":"[bryan_boorstein]","startTime":3688.711,"endTime":3693.519,"body":"sixteen seventeen i started doing body building and"},{"speaker":"[bryan_boorstein]","startTime":3693.599,"endTime":3698.567,"body":"basically already else have been in my"},{"speaker":"[bryan_boorstein]","startTime":3693.599,"endTime":3698.567,"body":"program for six straight years in some ariation"},{"speaker":"[bryan_boorstein]","startTime":3699.208,"endTime":3702.714,"body":"um but i took them out five"},{"speaker":"[bryan_boorstein]","startTime":3699.208,"endTime":3702.714,"body":"or six weeks ago"},{"speaker":"[aaron_straker]","startTime":3702.911,"endTime":3703.072,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3703.155,"endTime":3703.836,"body":"for the first time"},{"speaker":"[aaron_straker]","startTime":3703.87,"endTime":3704.211,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3703.936,"endTime":3709.285,"body":"ever and i did this for a"},{"speaker":"[bryan_boorstein]","startTime":3703.936,"endTime":3709.285,"body":"few reasons i can get into that in"},{"speaker":"[bryan_boorstein]","startTime":3709.345,"endTime":3715.616,"body":"another episode but since taking them out"},{"speaker":"[bryan_boorstein]","startTime":3709.345,"endTime":3715.616,"body":"what i've done is increased the volume of"},{"speaker":"[bryan_boorstein]","startTime":3715.936,"endTime":3721.926,"body":"my forty five degree hip extension and"},{"speaker":"[bryan_boorstein]","startTime":3715.936,"endTime":3721.926,"body":"even more so of my leg curls so"},{"speaker":"[bryan_boorstein]","startTime":3722.307,"endTime":3724.869,"body":"my leg curl machine is one of"},{"speaker":"[bryan_boorstein]","startTime":3722.307,"endTime":3724.869,"body":"those cool ones that you can adjust the"},{"speaker":"[bryan_boorstein]","startTime":3724.909,"endTime":3729.193,"body":"resistance profile on so i do a"},{"speaker":"[bryan_boorstein]","startTime":3724.909,"endTime":3729.193,"body":"bunch of leg curls short overloaded then i'll"},{"speaker":"[bryan_boorstein]","startTime":3729.253,"endTime":3736.648,"body":"go into my hip extension which is"},{"speaker":"[bryan_boorstein]","startTime":3729.253,"endTime":3736.648,"body":"inherently short overloaded but i do some manipulations"},{"speaker":"[bryan_boorstein]","startTime":3738.073,"endTime":3746.599,"body":"through elevating the machine um through doing"},{"speaker":"[bryan_boorstein]","startTime":3738.073,"endTime":3746.599,"body":"lengthened only partial reps where i choose heavy"},{"speaker":"[bryan_boorstein]","startTime":3746.679,"endTime":3746.999,"body":"as dumb"},{"speaker":"[aaron_straker]","startTime":3746.98,"endTime":3747.226,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3747.039,"endTime":3751.006,"body":"bells and don't go to the actual"},{"speaker":"[bryan_boorstein]","startTime":3747.039,"endTime":3751.006,"body":"short position at all so i kind of"},{"speaker":"[bryan_boorstein]","startTime":3751.046,"endTime":3756.348,"body":"make forty five degree hip extension as"},{"speaker":"[bryan_boorstein]","startTime":3751.046,"endTime":3756.348,"body":"lengthened as i can um and then i'll"},{"speaker":"[bryan_boorstein]","startTime":3756.368,"endTime":3760.175,"body":"go back to the leg girls and"},{"speaker":"[bryan_boorstein]","startTime":3756.368,"endTime":3760.175,"body":"i'll do them lengthened so that's my kind"},{"speaker":"[bryan_boorstein]","startTime":3760.215,"endTime":3763.681,"body":"of sequence right now for ham strings"},{"speaker":"[bryan_boorstein]","startTime":3760.215,"endTime":3763.681,"body":"and it tears me up it is so"},{"speaker":"[bryan_boorstein]","startTime":3763.821,"endTime":3770.792,"body":"effective and so that is my number"},{"speaker":"[bryan_boorstein]","startTime":3763.821,"endTime":3770.792,"body":"one pairing is forty five degree of extension"},{"speaker":"[bryan_boorstein]","startTime":3770.913,"endTime":3775.1,"body":"with seated leg girls and then i"},{"speaker":"[bryan_boorstein]","startTime":3770.913,"endTime":3775.1,"body":"have a second one for those of you"},{"speaker":"[bryan_boorstein]","startTime":3775.16,"endTime":3780.869,"body":"that do not have a seated leg"},{"speaker":"[bryan_boorstein]","startTime":3775.16,"endTime":3780.869,"body":"girl which trains the during the longer muscle"},{"speaker":"[bryan_boorstein]","startTime":3780.909,"endTime":3787.24,"body":"length you get the lying leg girl"},{"speaker":"[bryan_boorstein]","startTime":3780.909,"endTime":3787.24,"body":"paired with an r d l variation and"},{"speaker":"[bryan_boorstein]","startTime":3787.5,"endTime":3794.258,"body":"i chose the bee stands dumb bell"},{"speaker":"[bryan_boorstein]","startTime":3787.5,"endTime":3794.258,"body":"r d l because i have never actually"},{"speaker":"[bryan_boorstein]","startTime":3794.338,"endTime":3799.367,"body":"programmed into a cycle for myself for"},{"speaker":"[bryan_boorstein]","startTime":3794.338,"endTime":3799.367,"body":"you know many months in a row i've"},{"speaker":"[bryan_boorstein]","startTime":3799.467,"endTime":3803.313,"body":"kind of messed around with it for"},{"speaker":"[bryan_boorstein]","startTime":3799.467,"endTime":3803.313,"body":"a couple of weeks here and there and"},{"speaker":"[bryan_boorstein]","startTime":3803.433,"endTime":3808.862,"body":"every time i do i'm always so"},{"speaker":"[bryan_boorstein]","startTime":3803.433,"endTime":3808.862,"body":"amazed and impressed at the stimulus that i"},{"speaker":"[bryan_boorstein]","startTime":3808.963,"endTime":3813.931,"body":"can get without having to use such"},{"speaker":"[bryan_boorstein]","startTime":3808.963,"endTime":3813.931,"body":"a heavy weight that the systemic fatigue on"},{"speaker":"[bryan_boorstein]","startTime":3814.352,"endTime":3819.14,"body":"the mid line and the spine and"},{"speaker":"[bryan_boorstein]","startTime":3814.352,"endTime":3819.14,"body":"stuff is not near as significant as it"},{"speaker":"[bryan_boorstein]","startTime":3819.18,"endTime":3824.509,"body":"is when you're doing the bilateral version"},{"speaker":"[bryan_boorstein]","startTime":3819.18,"endTime":3824.509,"body":"so i love the bee stane dumbellardl and"},{"speaker":"[bryan_boorstein]","startTime":3824.549,"endTime":3830.119,"body":"then i'm actually planning to add ardils"},{"speaker":"[bryan_boorstein]","startTime":3824.549,"endTime":3830.119,"body":"back into my program in the next mess"},{"speaker":"[bryan_boorstein]","startTime":3830.2,"endTime":3837.785,"body":"o with a b stance cable ordeal"},{"speaker":"[bryan_boorstein]","startTime":3830.2,"endTime":3837.785,"body":"so i don't have much experience with that"},{"speaker":"[bryan_boorstein]","startTime":3837.845,"endTime":3841.371,"body":"i've only done it once to kind"},{"speaker":"[bryan_boorstein]","startTime":3837.845,"endTime":3841.371,"body":"of decide that i wanted to include it"},{"speaker":"[bryan_boorstein]","startTime":3841.451,"endTime":3845.658,"body":"in my program coming up but i"},{"speaker":"[bryan_boorstein]","startTime":3841.451,"endTime":3845.658,"body":"was a huge fan of so i'll have"},{"speaker":"[bryan_boorstein]","startTime":3846.019,"endTime":3850.045,"body":"more updates on what i think of"},{"speaker":"[bryan_boorstein]","startTime":3846.019,"endTime":3850.045,"body":"that b stance cable variation down the road"},{"speaker":"[aaron_straker]","startTime":3851.441,"endTime":3854.223,"body":"i like that i think that will"},{"speaker":"[aaron_straker]","startTime":3851.441,"endTime":3854.223,"body":"be really really cool any time i've done"},{"speaker":"[aaron_straker]","startTime":3854.263,"endTime":3858.327,"body":"that beast dance stuff it tears me"},{"speaker":"[aaron_straker]","startTime":3854.263,"endTime":3858.327,"body":"up it's like such"},{"speaker":"[bryan_boorstein]","startTime":3858.207,"endTime":3858.351,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3858.387,"endTime":3862.211,"body":"a it's it's like humble because you"},{"speaker":"[aaron_straker]","startTime":3858.387,"endTime":3862.211,"body":"can't load it really heavy because like you're"},{"speaker":"[aaron_straker]","startTime":3862.691,"endTime":3865.994,"body":"not in a really good stable you"},{"speaker":"[aaron_straker]","startTime":3862.691,"endTime":3865.994,"body":"know weight or way to load it but"},{"speaker":"[aaron_straker]","startTime":3866.034,"endTime":3870.098,"body":"i mean yeah it will light you"},{"speaker":"[aaron_straker]","startTime":3866.034,"endTime":3870.098,"body":"up it's super underrated right there"},{"speaker":"[bryan_boorstein]","startTime":3870.877,"endTime":3870.999,"body":"yep"},{"speaker":"[aaron_straker]","startTime":3871.751,"endTime":3874.638,"body":"for me would i have this one"},{"speaker":"[aaron_straker]","startTime":3871.751,"endTime":3874.638,"body":"was kind"},{"speaker":"[bryan_boorstein]","startTime":3874.609,"endTime":3874.69,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3874.698,"endTime":3879.26,"body":"of hard for me where i was"},{"speaker":"[aaron_straker]","startTime":3874.698,"endTime":3879.26,"body":"like i was typing you know what i"},{"speaker":"[aaron_straker]","startTime":3879.36,"endTime":3883.389,"body":"feel like is right i'm using like"},{"speaker":"[aaron_straker]","startTime":3879.36,"endTime":3883.389,"body":"air quotes here and then i really just"},{"speaker":"[aaron_straker]","startTime":3883.409,"endTime":3886.797,"body":"had to be honest with myself like"},{"speaker":"[aaron_straker]","startTime":3883.409,"endTime":3886.797,"body":"these are my favorites and i shouldn't do"},{"speaker":"[aaron_straker]","startTime":3886.937,"endTime":3890.478,"body":"what is like you know right and"},{"speaker":"[aaron_straker]","startTime":3886.937,"endTime":3890.478,"body":"this is kind of what school is this"},{"speaker":"[aaron_straker]","startTime":3890.518,"endTime":3895.943,"body":"is exactly what you did to brian"},{"speaker":"[aaron_straker]","startTime":3890.518,"endTime":3895.943,"body":"seated hamstring curl it's by far my favorite"},{"speaker":"[aaron_straker]","startTime":3896.023,"endTime":3902.774,"body":"hamstring movement for for number reasons one"},{"speaker":"[aaron_straker]","startTime":3896.023,"endTime":3902.774,"body":"it's not like technical to set up like"},{"speaker":"[aaron_straker]","startTime":3902.834,"endTime":3907.304,"body":"you lock yourself in you can brace"},{"speaker":"[aaron_straker]","startTime":3902.834,"endTime":3907.304,"body":"yourself with your upper body and you just"},{"speaker":"[aaron_straker]","startTime":3908.24,"endTime":3911.365,"body":"whatever it wouldn't be extend the flex"},{"speaker":"[aaron_straker]","startTime":3908.24,"endTime":3911.365,"body":"the n i guess that would be a"},{"speaker":"[aaron_straker]","startTime":3911.405,"endTime":3915.692,"body":"proper terminology right you just flex the"},{"speaker":"[aaron_straker]","startTime":3911.405,"endTime":3915.692,"body":"knee and you can set it up and"},{"speaker":"[aaron_straker]","startTime":3915.732,"endTime":3919.679,"body":"can figure it to where you're getting"},{"speaker":"[aaron_straker]","startTime":3915.732,"endTime":3919.679,"body":"like you're training that longer muscle length and"},{"speaker":"[aaron_straker]","startTime":3919.699,"endTime":3924.369,"body":"you can just beat them up without"},{"speaker":"[aaron_straker]","startTime":3919.699,"endTime":3924.369,"body":"having to worry about like bracing your core"},{"speaker":"[aaron_straker]","startTime":3924.489,"endTime":3928.158,"body":"really well or you know keeping a"},{"speaker":"[aaron_straker]","startTime":3924.489,"endTime":3928.158,"body":"neutral spine and like all of these you"},{"speaker":"[aaron_straker]","startTime":3928.198,"endTime":3934.708,"body":"know more challenging aspects that you need"},{"speaker":"[aaron_straker]","startTime":3928.198,"endTime":3934.708,"body":"to do with a with a traditional barbell"},{"speaker":"[aaron_straker]","startTime":3934.828,"endTime":3941.922,"body":"hinge um and then i what i"},{"speaker":"[aaron_straker]","startTime":3934.828,"endTime":3941.922,"body":"have here is a that stiff legged"},{"speaker":"[bryan_boorstein]","startTime":3941.867,"endTime":3941.987,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3941.962,"endTime":3945.83,"body":"dead lifts off the ground and i"},{"speaker":"[aaron_straker]","startTime":3941.962,"endTime":3945.83,"body":"think that's a little bit of like ego"},{"speaker":"[aaron_straker]","startTime":3946.271,"endTime":3947.312,"body":"not trying to let that"},{"speaker":"[bryan_boorstein]","startTime":3947.346,"endTime":3947.447,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3947.373,"endTime":3950.297,"body":"like die i do like that movement"},{"speaker":"[aaron_straker]","startTime":3947.373,"endTime":3950.297,"body":"you know but"},{"speaker":"[bryan_boorstein]","startTime":3950.357,"endTime":3951.005,"body":"ye"},{"speaker":"[aaron_straker]","startTime":3950.718,"endTime":3950.758,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":3951.137,"endTime":3953.207,"body":"uh"},{"speaker":"[aaron_straker]","startTime":3951.419,"endTime":3953.743,"body":"can guarantee you as i continue to"},{"speaker":"[aaron_straker]","startTime":3951.419,"endTime":3953.743,"body":"age i will"},{"speaker":"[bryan_boorstein]","startTime":3953.837,"endTime":3954.119,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3953.843,"endTime":3955.025,"body":"train it less and less"},{"speaker":"[bryan_boorstein]","startTime":3955.457,"endTime":3955.718,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3955.646,"endTime":3959.611,"body":"and instead what will go in that"},{"speaker":"[aaron_straker]","startTime":3955.646,"endTime":3959.611,"body":"place is forty five degree you know um"},{"speaker":"[aaron_straker]","startTime":3959.852,"endTime":3963.435,"body":"hip extension with dumb bells or you"},{"speaker":"[aaron_straker]","startTime":3959.852,"endTime":3963.435,"body":"could use a bar bell there as well"},{"speaker":"[aaron_straker]","startTime":3963.916,"endTime":3969.474,"body":"but again it's just you get the"},{"speaker":"[aaron_straker]","startTime":3963.916,"endTime":3969.474,"body":"same stimulus without the like what's the word"},{"speaker":"[aaron_straker]","startTime":3969.897,"endTime":3970.923,"body":"it's like a war term"},{"speaker":"[bryan_boorstein]","startTime":3971.147,"endTime":3973.237,"body":"oh m"},{"speaker":"[aaron_straker]","startTime":3973.75,"endTime":3976.094,"body":"it's called collateral damage right"},{"speaker":"[bryan_boorstein]","startTime":3976.391,"endTime":3976.411,"body":"m"},{"speaker":"[aaron_straker]","startTime":3976.474,"endTime":3977.416,"body":"without the collateral"},{"speaker":"[bryan_boorstein]","startTime":3977.356,"endTime":3977.537,"body":"yeh"},{"speaker":"[aaron_straker]","startTime":3977.516,"endTime":3978.337,"body":"damage of like"},{"speaker":"[bryan_boorstein]","startTime":3979.037,"endTime":3979.238,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3979.419,"endTime":3983.366,"body":"sapping your c n s and n"},{"speaker":"[aaron_straker]","startTime":3979.419,"endTime":3983.366,"body":"you know fighting your core brace and all"},{"speaker":"[aaron_straker]","startTime":3983.426,"endTime":3984.007,"body":"of these things"},{"speaker":"[bryan_boorstein]","startTime":3983.977,"endTime":3984.158,"body":"yep"},{"speaker":"[aaron_straker]","startTime":3984.067,"endTime":3984.568,"body":"so it's almost"},{"speaker":"[bryan_boorstein]","startTime":3984.378,"endTime":3984.539,"body":"yep"},{"speaker":"[aaron_straker]","startTime":3984.608,"endTime":3991.517,"body":"like it like a more wise choice"},{"speaker":"[aaron_straker]","startTime":3984.608,"endTime":3991.517,"body":"with all things considered especially like that kind"},{"speaker":"[aaron_straker]","startTime":3991.537,"endTime":3993.219,"body":"of collateral damage sort of thing"},{"speaker":"[bryan_boorstein]","startTime":3994.174,"endTime":3994.314,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3994.252,"endTime":3994.334,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":3994.715,"endTime":3997.92,"body":"no i mean that pairing is so"},{"speaker":"[bryan_boorstein]","startTime":3994.715,"endTime":3997.92,"body":"good together the seated like girl with the"},{"speaker":"[bryan_boorstein]","startTime":3998.441,"endTime":4001.606,"body":"with the hippixension because it's naturally going"},{"speaker":"[bryan_boorstein]","startTime":3998.441,"endTime":4001.606,"body":"to be a short overloaded movement and then"},{"speaker":"[bryan_boorstein]","startTime":4001.626,"endTime":4006.054,"body":"you the the girl its chains it"},{"speaker":"[bryan_boorstein]","startTime":4001.626,"endTime":4006.054,"body":"at long muscle lengths so yeah if you're"},{"speaker":"[bryan_boorstein]","startTime":4006.074,"endTime":4009.96,"body":"gonna it's like i think the studies"},{"speaker":"[bryan_boorstein]","startTime":4006.074,"endTime":4009.96,"body":"or whatever the otkowifits studies"},{"speaker":"[aaron_straker]","startTime":4009.84,"endTime":4010.86,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4010.421,"endTime":4014.588,"body":"common anecdote but it's generally going to"},{"speaker":"[bryan_boorstein]","startTime":4010.421,"endTime":4014.588,"body":"be like a r d l with a"},{"speaker":"[bryan_boorstein]","startTime":4014.728,"endTime":4017.473,"body":"lying leg girl or a seated"},{"speaker":"[aaron_straker]","startTime":4017.5,"endTime":4017.702,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":4017.533,"endTime":4021.399,"body":"leg girl with like a forty five"},{"speaker":"[bryan_boorstein]","startTime":4017.533,"endTime":4021.399,"body":"degree hip extension are going to be like"},{"speaker":"[bryan_boorstein]","startTime":4021.439,"endTime":4025.266,"body":"grape parings together and so i tend"},{"speaker":"[bryan_boorstein]","startTime":4021.439,"endTime":4025.266,"body":"to find the same and i really like"},{"speaker":"[bryan_boorstein]","startTime":4025.306,"endTime":4025.446,"body":"that"},{"speaker":"[aaron_straker]","startTime":4025.713,"endTime":4025.854,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4026.167,"endTime":4031.221,"body":"my cool the last two we have"},{"speaker":"[bryan_boorstein]","startTime":4026.167,"endTime":4031.221,"body":"are gluts actually gluts abs and calves these"},{"speaker":"[bryan_boorstein]","startTime":4031.281,"endTime":4038.32,"body":"can probably be pretty quick for gluteshum"},{"speaker":"[bryan_boorstein]","startTime":4031.281,"endTime":4038.32,"body":"single leg squat pattern movements"},{"speaker":"[aaron_straker]","startTime":4038.4,"endTime":4038.661,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4038.501,"endTime":4042.608,"body":"i have a rear foot elevated split"},{"speaker":"[bryan_boorstein]","startTime":4038.501,"endTime":4042.608,"body":"squat is for sure my favorite and then"},{"speaker":"[bryan_boorstein]","startTime":4042.888,"endTime":4049.82,"body":"any type of lunch really like a"},{"speaker":"[bryan_boorstein]","startTime":4042.888,"endTime":4049.82,"body":"straight up dumb bell walking lunch smashes my"},{"speaker":"[bryan_boorstein]","startTime":4050.22,"endTime":4055.489,"body":"my gluts i think you could even"},{"speaker":"[bryan_boorstein]","startTime":4050.22,"endTime":4055.489,"body":"make it more hip dominant potentially by putting"},{"speaker":"[bryan_boorstein]","startTime":4055.529,"endTime":4059.476,"body":"that bar on your back and doing"},{"speaker":"[bryan_boorstein]","startTime":4055.529,"endTime":4059.476,"body":"it like a low bar style as you're"},{"speaker":"[bryan_boorstein]","startTime":4059.536,"endTime":4063.502,"body":"lounging you're getting a bit of hip"},{"speaker":"[bryan_boorstein]","startTime":4059.536,"endTime":4063.502,"body":"flexion there so a number of different ways"},{"speaker":"[bryan_boorstein]","startTime":4063.562,"endTime":4066.928,"body":"you can you can do that and"},{"speaker":"[bryan_boorstein]","startTime":4063.562,"endTime":4066.928,"body":"then i have a note here just that"},{"speaker":"[bryan_boorstein]","startTime":4067.709,"endTime":4072.517,"body":"glue bridges and glue hip thrusts are"},{"speaker":"[bryan_boorstein]","startTime":4067.709,"endTime":4072.517,"body":"like an afterthought when it comes to actually"},{"speaker":"[bryan_boorstein]","startTime":4072.617,"endTime":4078.482,"body":"building your gluts because their short overloaded"},{"speaker":"[bryan_boorstein]","startTime":4072.617,"endTime":4078.482,"body":"movements with small range of motion and you're"},{"speaker":"[bryan_boorstein]","startTime":4078.522,"endTime":4081.585,"body":"just going to get a lot more"},{"speaker":"[bryan_boorstein]","startTime":4078.522,"endTime":4081.585,"body":"stimulus for your time with those single like"},{"speaker":"[bryan_boorstein]","startTime":4081.625,"endTime":4082.266,"body":"squat patterns"},{"speaker":"[aaron_straker]","startTime":4083.01,"endTime":4085.837,"body":"yeah what i have on mine bulgarian"},{"speaker":"[bryan_boorstein]","startTime":4085.417,"endTime":4085.561,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4085.917,"endTime":4087.482,"body":"split squat is the"},{"speaker":"[bryan_boorstein]","startTime":4087.477,"endTime":4087.619,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4087.542,"endTime":4089.186,"body":"number one as much as"},{"speaker":"[bryan_boorstein]","startTime":4089.498,"endTime":4089.68,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4090.87,"endTime":4096.416,"body":"i this is just a personal preference"},{"speaker":"[aaron_straker]","startTime":4090.87,"endTime":4096.416,"body":"i personally still like doing it with my"},{"speaker":"[aaron_straker]","startTime":4096.7970000000005,"endTime":4100.323,"body":"toes on the bench or i guess"},{"speaker":"[aaron_straker]","startTime":4096.7970000000005,"endTime":4100.323,"body":"t would be like the top of my"},{"speaker":"[aaron_straker]","startTime":4100.403,"endTime":4101.285,"body":"toes you know"},{"speaker":"[bryan_boorstein]","startTime":4101.397,"endTime":4101.559,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4102.226000000001,"endTime":4106.073,"body":"any time i've tried to do it"},{"speaker":"[aaron_straker]","startTime":4102.226000000001,"endTime":4106.073,"body":"with i like the ball of my foot"},{"speaker":"[bryan_boorstein]","startTime":4106.057,"endTime":4106.339,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4106.133,"endTime":4106.794,"body":"there it just"},{"speaker":"[bryan_boorstein]","startTime":4107.428,"endTime":4107.67,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4107.8150000000005,"endTime":4110.34,"body":"it's harder for me and i will"},{"speaker":"[aaron_straker]","startTime":4107.8150000000005,"endTime":4110.34,"body":"do him in a different way and what"},{"speaker":"[aaron_straker]","startTime":4110.4,"endTime":4113.103999999999,"body":"i what i will do is like"},{"speaker":"[aaron_straker]","startTime":4110.4,"endTime":4113.103999999999,"body":"you know the front foot"},{"speaker":"[bryan_boorstein]","startTime":4113.059,"endTime":4113.12,"body":"ah"},{"speaker":"[aaron_straker]","startTime":4113.224,"endTime":4116.75,"body":"wedge rear foot elevated split squaw i"},{"speaker":"[aaron_straker]","startTime":4113.224,"endTime":4116.75,"body":"will have my ball might o s there"},{"speaker":"[aaron_straker]","startTime":4117.130999999999,"endTime":4117.371,"body":"but when"},{"speaker":"[bryan_boorstein]","startTime":4117.307,"endTime":4117.327,"body":"m"},{"speaker":"[aaron_straker]","startTime":4117.4310000000005,"endTime":4118.173,"body":"i'm just doing like a"},{"speaker":"[bryan_boorstein]","startTime":4118.228999999999,"endTime":4118.373,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4118.233,"endTime":4124.002,"body":"traditional you know john meadows style bulgarian"},{"speaker":"[aaron_straker]","startTime":4118.233,"endTime":4124.002,"body":"split squad you know contra laterally loaded and"},{"speaker":"[aaron_straker]","startTime":4124.443,"endTime":4128.854,"body":"like it fucking beats me i have"},{"speaker":"[aaron_straker]","startTime":4124.443,"endTime":4128.854,"body":"it in my program right now my only"},{"speaker":"[aaron_straker]","startTime":4130.13,"endTime":4134.194,"body":"on my second lower it's my only"},{"speaker":"[aaron_straker]","startTime":4130.13,"endTime":4134.194,"body":"exercise i do one hard set to failure"},{"speaker":"[aaron_straker]","startTime":4134.314,"endTime":4134.914,"body":"and now two"},{"speaker":"[bryan_boorstein]","startTime":4134.827,"endTime":4135.976,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4134.975,"endTime":4137.337,"body":"weeks in a row i am unbelievably"},{"speaker":"[bryan_boorstein]","startTime":4136.387,"endTime":4137.112,"body":"uh"},{"speaker":"[aaron_straker]","startTime":4137.457,"endTime":4137.657,"body":"sore"},{"speaker":"[bryan_boorstein]","startTime":4137.776,"endTime":4137.797,"body":"h"},{"speaker":"[aaron_straker]","startTime":4137.777,"endTime":4138.038,"body":"from it"},{"speaker":"[bryan_boorstein]","startTime":4138.868,"endTime":4141.932,"body":"yeah i think i need to add"},{"speaker":"[bryan_boorstein]","startTime":4138.868,"endTime":4141.932,"body":"those back in man it's been a minute"},{"speaker":"[bryan_boorstein]","startTime":4141.972,"endTime":4144.135,"body":"since i uh yeah yeah"},{"speaker":"[aaron_straker]","startTime":4144.06,"endTime":4144.69,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4144.295,"endTime":4144.796,"body":"it's been a while"},{"speaker":"[aaron_straker]","startTime":4144.89,"endTime":4147.955,"body":"and i really i try like i"},{"speaker":"[aaron_straker]","startTime":4144.89,"endTime":4147.955,"body":"just put a story up on my on"},{"speaker":"[aaron_straker]","startTime":4148.015,"endTime":4152.382,"body":"my instagram like you know two days"},{"speaker":"[aaron_straker]","startTime":4148.015,"endTime":4152.382,"body":"ago i really try and push my knee"},{"speaker":"[aaron_straker]","startTime":4152.542,"endTime":4158.893,"body":"forward and get as much like quad"},{"speaker":"[aaron_straker]","startTime":4152.542,"endTime":4158.893,"body":"you know contribution to it and it crushes"},{"speaker":"[aaron_straker]","startTime":4158.993,"endTime":4160.736,"body":"my lute so that one is just"},{"speaker":"[aaron_straker]","startTime":4158.993,"endTime":4160.736,"body":"like"},{"speaker":"[bryan_boorstein]","startTime":4160.668,"endTime":4160.832,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4160.896,"endTime":4163.26,"body":"tried and true you know if you"},{"speaker":"[aaron_straker]","startTime":4160.896,"endTime":4163.26,"body":"if you"},{"speaker":"[bryan_boorstein]","startTime":4163.219,"endTime":4163.403,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4163.34,"endTime":4164.082,"body":"put that in and train"},{"speaker":"[bryan_boorstein]","startTime":4164.077,"endTime":4164.947,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4164.162,"endTime":4166.826,"body":"it hard like your butt is going"},{"speaker":"[aaron_straker]","startTime":4164.162,"endTime":4166.826,"body":"to get bigger for sure"},{"speaker":"[bryan_boorstein]","startTime":4166.687,"endTime":4171.343,"body":"yeah yeah you and i have talked"},{"speaker":"[bryan_boorstein]","startTime":4166.687,"endTime":4171.343,"body":"about this on the podcast that like even"},{"speaker":"[bryan_boorstein]","startTime":4171.984,"endTime":4175.269,"body":"when you try to make it as"},{"speaker":"[bryan_boorstein]","startTime":4171.984,"endTime":4175.269,"body":"quad dominant as possible the best you can"},{"speaker":"[bryan_boorstein]","startTime":4175.309,"endTime":4177.573,"body":"hope for is still like a fifty"},{"speaker":"[bryan_boorstein]","startTime":4175.309,"endTime":4177.573,"body":"percent quad"},{"speaker":"[aaron_straker]","startTime":4177.673,"endTime":4177.854,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4177.673,"endTime":4179.516,"body":"fifty percent glut type thing so"},{"speaker":"[aaron_straker]","startTime":4179.4,"endTime":4179.541,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4180.257,"endTime":4182.421,"body":"no i fully agree with you man"},{"speaker":"[bryan_boorstein]","startTime":4180.257,"endTime":4182.421,"body":"like it's"},{"speaker":"[aaron_straker]","startTime":4183.03,"endTime":4183.619,"body":"yea"},{"speaker":"[bryan_boorstein]","startTime":4184.565,"endTime":4185.366,"body":"the sledge hammer"},{"speaker":"[aaron_straker]","startTime":4185.263,"endTime":4185.325,"body":"he"},{"speaker":"[bryan_boorstein]","startTime":4185.486,"endTime":4188.331,"body":"like if you throw in one set"},{"speaker":"[bryan_boorstein]","startTime":4185.486,"endTime":4188.331,"body":"of those at the end of your leg"},{"speaker":"[bryan_boorstein]","startTime":4188.411,"endTime":4190.695,"body":"day you're just that's all you need"},{"speaker":"[bryan_boorstein]","startTime":4188.411,"endTime":4190.695,"body":"you're just done"},{"speaker":"[aaron_straker]","startTime":4190.701,"endTime":4192.323,"body":"all you need and then the other"},{"speaker":"[bryan_boorstein]","startTime":4192.185,"endTime":4192.327,"body":"um"},{"speaker":"[aaron_straker]","startTime":4192.423,"endTime":4193.185,"body":"one i have like it"},{"speaker":"[bryan_boorstein]","startTime":4193.537,"endTime":4194.947,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4193.926,"endTime":4196.37,"body":"that i think could be a little"},{"speaker":"[aaron_straker]","startTime":4193.926,"endTime":4196.37,"body":"bit easier to set up potentially"},{"speaker":"[bryan_boorstein]","startTime":4196.087,"endTime":4197.24,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4196.43,"endTime":4198.594,"body":"is a deficit reverse lunch so"},{"speaker":"[bryan_boorstein]","startTime":4198.697,"endTime":4198.937,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4198.814,"endTime":4200.938,"body":"front foot is going to be elevated"},{"speaker":"[aaron_straker]","startTime":4198.814,"endTime":4200.938,"body":"on maybe like a"},{"speaker":"[bryan_boorstein]","startTime":4200.965,"endTime":4201.106,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4201.038,"endTime":4206.226,"body":"four to six inch plate form i"},{"speaker":"[aaron_straker]","startTime":4201.038,"endTime":4206.226,"body":"again just prefer a contra lateral load"},{"speaker":"[bryan_boorstein]","startTime":4206.167,"endTime":4206.187,"body":"m"},{"speaker":"[aaron_straker]","startTime":4206.307,"endTime":4208.711,"body":"i'm going to hold on to a"},{"speaker":"[aaron_straker]","startTime":4206.307,"endTime":4208.711,"body":"support so i don't have to worry about"},{"speaker":"[aaron_straker]","startTime":4208.791,"endTime":4212.437,"body":"balance being a limiting factor and i'm"},{"speaker":"[aaron_straker]","startTime":4208.791,"endTime":4212.437,"body":"going to step backwards and lunch if you're"},{"speaker":"[aaron_straker]","startTime":4212.497,"endTime":4215.042,"body":"someone who's has some patella"},{"speaker":"[bryan_boorstein]","startTime":4214.957,"endTime":4215.157,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4215.122,"endTime":4219.595,"body":"tendanitis type of nee problems this could"},{"speaker":"[aaron_straker]","startTime":4215.122,"endTime":4219.595,"body":"probably be better option for you as well"},{"speaker":"[aaron_straker]","startTime":4219.755,"endTime":4220.598,"body":"moving backwards"},{"speaker":"[bryan_boorstein]","startTime":4221.767,"endTime":4226.735,"body":"yeah now i like that love the"},{"speaker":"[bryan_boorstein]","startTime":4221.767,"endTime":4226.735,"body":"deficit reverse lunge as well especially hand supported"},{"speaker":"[aaron_straker]","startTime":4226.95,"endTime":4227.092,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4228.057,"endTime":4231.483,"body":"the only problem i find with that"},{"speaker":"[bryan_boorstein]","startTime":4228.057,"endTime":4231.483,"body":"like single dumb bell hand supported loading is"},{"speaker":"[bryan_boorstein]","startTime":4231.503,"endTime":4234.309,"body":"you really do have to do it"},{"speaker":"[bryan_boorstein]","startTime":4231.503,"endTime":4234.309,"body":"at the end of your work out because"},{"speaker":"[bryan_boorstein]","startTime":4234.349,"endTime":4234.389,"body":"if"},{"speaker":"[aaron_straker]","startTime":4234.36,"endTime":4234.38,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":4234.429,"endTime":4236.677,"body":"you try to do that at the"},{"speaker":"[bryan_boorstein]","startTime":4234.429,"endTime":4236.677,"body":"beginning you'd have to hold like a two"},{"speaker":"[bryan_boorstein]","startTime":4236.737,"endTime":4238.022,"body":"hundred pound dumb bell or something"},{"speaker":"[aaron_straker]","startTime":4238.181,"endTime":4239.901,"body":"oh yeah yeah"},{"speaker":"[bryan_boorstein]","startTime":4240.399,"endTime":4240.639,"body":"um"},{"speaker":"[aaron_straker]","startTime":4240.585,"endTime":4241.631,"body":"i'll do it in the smith machine"},{"speaker":"[bryan_boorstein]","startTime":4241.523,"endTime":4241.723,"body":"cool"},{"speaker":"[aaron_straker]","startTime":4241.691,"endTime":4241.812,"body":"too"},{"speaker":"[bryan_boorstein]","startTime":4241.804,"endTime":4241.884,"body":"so"},{"speaker":"[aaron_straker]","startTime":4242.094,"endTime":4242.456,"body":"sometimes"},{"speaker":"[bryan_boorstein]","startTime":4243.177,"endTime":4243.437,"body":"yes"},{"speaker":"[aaron_straker]","startTime":4243.681,"endTime":4243.802,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4243.758,"endTime":4244.759,"body":"no that's a good call as well"},{"speaker":"[aaron_straker]","startTime":4244.96,"endTime":4245.102,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4245.28,"endTime":4251.96,"body":"um moving on to ab's straight up"},{"speaker":"[bryan_boorstein]","startTime":4245.28,"endTime":4251.96,"body":"we did our ab experiment last year you"},{"speaker":"[bryan_boorstein]","startTime":4252.0,"endTime":4252.902,"body":"and i over the summer"},{"speaker":"[aaron_straker]","startTime":4252.999,"endTime":4253.02,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":4253.022,"endTime":4256.107,"body":"we both decided to train abs after"},{"speaker":"[bryan_boorstein]","startTime":4253.022,"endTime":4256.107,"body":"not training"},{"speaker":"[aaron_straker]","startTime":4255.96,"endTime":4256.081,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":4256.227,"endTime":4259.012,"body":"as i'm pretty much back to not"},{"speaker":"[bryan_boorstein]","startTime":4256.227,"endTime":4259.012,"body":"training"},{"speaker":"[aaron_straker]","startTime":4258.75,"endTime":4258.951,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":4259.112,"endTime":4262.157,"body":"as i would say that like i"},{"speaker":"[bryan_boorstein]","startTime":4259.112,"endTime":4262.157,"body":"write them in my program is a week"},{"speaker":"[bryan_boorstein]","startTime":4262.358,"endTime":4264.702,"body":"and i would say i do them"},{"speaker":"[bryan_boorstein]","startTime":4262.358,"endTime":4264.702,"body":"one out of every eight times"},{"speaker":"[aaron_straker]","startTime":4264.72,"endTime":4265.002,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4265.343,"endTime":4269.87,"body":"so like i would say once a"},{"speaker":"[bryan_boorstein]","startTime":4265.343,"endTime":4269.87,"body":"month they come up and i'm like i"},{"speaker":"[bryan_boorstein]","startTime":4270.01,"endTime":4270.171,"body":"have"},{"speaker":"[aaron_straker]","startTime":4270.056,"endTime":4270.138,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":4270.231,"endTime":4273.997,"body":"ten minutes i should do some abs"},{"speaker":"[bryan_boorstein]","startTime":4270.231,"endTime":4273.997,"body":"you know so they get really or for"},{"speaker":"[bryan_boorstein]","startTime":4274.057,"endTime":4276.401,"body":"like four or five days and then"},{"speaker":"[bryan_boorstein]","startTime":4274.057,"endTime":4276.401,"body":"i'm like i'm good for the month you"},{"speaker":"[bryan_boorstein]","startTime":4276.461,"endTime":4282.131,"body":"know but the ones that i do"},{"speaker":"[bryan_boorstein]","startTime":4276.461,"endTime":4282.131,"body":"when when i do do them are either"},{"speaker":"[bryan_boorstein]","startTime":4282.611,"endTime":4287.72,"body":"cable crunches with like the super small"},{"speaker":"[bryan_boorstein]","startTime":4282.611,"endTime":4287.72,"body":"range of motion really just trying to extend"},{"speaker":"[bryan_boorstein]","startTime":4287.8,"endTime":4292.708,"body":"it the spine and flex at the"},{"speaker":"[bryan_boorstein]","startTime":4287.8,"endTime":4292.708,"body":"spine you're not really trying to hip flexion"},{"speaker":"[bryan_boorstein]","startTime":4293.369,"endTime":4298.558,"body":"um then curl ups which are essentially"},{"speaker":"[bryan_boorstein]","startTime":4293.369,"endTime":4298.558,"body":"like the same exact idea as a cable"},{"speaker":"[bryan_boorstein]","startTime":4298.658,"endTime":4299.619,"body":"crunch where you're just going to"},{"speaker":"[aaron_straker]","startTime":4299.73,"endTime":4300.175,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4299.96,"endTime":4303.686,"body":"extend it the spine and flex at"},{"speaker":"[bryan_boorstein]","startTime":4299.96,"endTime":4303.686,"body":"the spine so it's the super small range"},{"speaker":"[bryan_boorstein]","startTime":4303.726,"endTime":4307.032,"body":"of mo and that you can do"},{"speaker":"[bryan_boorstein]","startTime":4303.726,"endTime":4307.032,"body":"on the ground or i prefer to do"},{"speaker":"[bryan_boorstein]","startTime":4307.092,"endTime":4310.437,"body":"them on the g h d kind"},{"speaker":"[bryan_boorstein]","startTime":4307.092,"endTime":4310.437,"body":"of hanging off so it's like a decline"},{"speaker":"[bryan_boorstein]","startTime":4311.479,"endTime":4315.065,"body":"and i can only do like ten"},{"speaker":"[bryan_boorstein]","startTime":4311.479,"endTime":4315.065,"body":"raps as a macxset to failure which is"},{"speaker":"[bryan_boorstein]","startTime":4315.285,"endTime":4318.972,"body":"perfect i don't have to add any"},{"speaker":"[bryan_boorstein]","startTime":4315.285,"endTime":4318.972,"body":"weight or anything it's just that hard if"},{"speaker":"[bryan_boorstein]","startTime":4319.032,"endTime":4322.898,"body":"i'm doing it hanging off the edge"},{"speaker":"[bryan_boorstein]","startTime":4319.032,"endTime":4322.898,"body":"of a g h d um and then"},{"speaker":"[bryan_boorstein]","startTime":4322.958,"endTime":4326.043,"body":"gar hammer crunches i don't really do"},{"speaker":"[bryan_boorstein]","startTime":4322.958,"endTime":4326.043,"body":"them too often but i had to demo"},{"speaker":"[bryan_boorstein]","startTime":4326.164,"endTime":4330.451,"body":"them for for a paragon v o"},{"speaker":"[bryan_boorstein]","startTime":4326.164,"endTime":4330.451,"body":"last week and i did like six raps"},{"speaker":"[bryan_boorstein]","startTime":4330.511,"endTime":4332.514,"body":"and my absreliecramping up on"},{"speaker":"[aaron_straker]","startTime":4332.52,"endTime":4334.35,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4332.594,"endTime":4337.743,"body":"me and everyone at paragon loves cigar"},{"speaker":"[bryan_boorstein]","startTime":4332.594,"endTime":4337.743,"body":"hammer crunches essentially what that is is it's"},{"speaker":"[bryan_boorstein]","startTime":4337.823,"endTime":4339.005,"body":"like a lying"},{"speaker":"[aaron_straker]","startTime":4338.97,"endTime":4339.193,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4339.065,"endTime":4343.352,"body":"leg raise button that of actually lie"},{"speaker":"[bryan_boorstein]","startTime":4339.065,"endTime":4343.352,"body":"raising your legs which would be like hip"},{"speaker":"[bryan_boorstein]","startTime":4343.452,"endTime":4347.559,"body":"flexion and extension um you're just going"},{"speaker":"[bryan_boorstein]","startTime":4343.452,"endTime":4347.559,"body":"to kind of lift your legs up so"},{"speaker":"[bryan_boorstein]","startTime":4347.599,"endTime":4352.628,"body":"they're almost vertical and you're just going"},{"speaker":"[bryan_boorstein]","startTime":4347.599,"endTime":4352.628,"body":"to do the exact same movement of flexing"},{"speaker":"[bryan_boorstein]","startTime":4352.688,"endTime":4354.871,"body":"your spine and extending your spine"},{"speaker":"[aaron_straker]","startTime":4354.51,"endTime":4354.851,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4354.932,"endTime":4359.519,"body":"and so your legs are literally just"},{"speaker":"[bryan_boorstein]","startTime":4354.932,"endTime":4359.519,"body":"going to be the lever the rotation point"},{"speaker":"[bryan_boorstein]","startTime":4359.599,"endTime":4362.825,"body":"instead of your torso being the rotation"},{"speaker":"[bryan_boorstein]","startTime":4359.599,"endTime":4362.825,"body":"point it's just going to be your legs"},{"speaker":"[bryan_boorstein]","startTime":4362.885,"endTime":4367.551,"body":"but it's the same idea of just"},{"speaker":"[bryan_boorstein]","startTime":4362.885,"endTime":4367.551,"body":"flex and extend the spine so it's this"},{"speaker":"[bryan_boorstein]","startTime":4367.631,"endTime":4371.416,"body":"you know three to five inch range"},{"speaker":"[bryan_boorstein]","startTime":4367.631,"endTime":4371.416,"body":"of motion or something like that"},{"speaker":"[aaron_straker]","startTime":4372.791,"endTime":4374.254,"body":"yeah so i have a new one"},{"speaker":"[bryan_boorstein]","startTime":4374.317,"endTime":4375.307,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4374.374,"endTime":4378.341,"body":"that i've actually been and i have"},{"speaker":"[aaron_straker]","startTime":4374.374,"endTime":4378.341,"body":"actually been training my abs consistently i do"},{"speaker":"[bryan_boorstein]","startTime":4378.367,"endTime":4379.597,"body":"uh"},{"speaker":"[aaron_straker]","startTime":4378.821,"endTime":4379.923,"body":"two sets twice"},{"speaker":"[bryan_boorstein]","startTime":4379.957,"endTime":4381.007,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4380.003,"endTime":4381.386,"body":"per week and the thing"},{"speaker":"[bryan_boorstein]","startTime":4381.307,"endTime":4382.027,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4381.466,"endTime":4383.489,"body":"is there their source seventies"},{"speaker":"[bryan_boorstein]","startTime":4383.317,"endTime":4383.581,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4383.97,"endTime":4384.11,"body":"eh"},{"speaker":"[bryan_boorstein]","startTime":4384.539,"endTime":4390.007,"body":"yeah yeah"},{"speaker":"[aaron_straker]","startTime":4386.935,"endTime":4390.18,"body":"um but on the one day i"},{"speaker":"[aaron_straker]","startTime":4386.935,"endTime":4390.18,"body":"have a awaited swiss ball"},{"speaker":"[bryan_boorstein]","startTime":4390.157,"endTime":4390.399,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4390.28,"endTime":4392.164,"body":"crunch and what i really"},{"speaker":"[bryan_boorstein]","startTime":4392.077,"endTime":4392.3,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4392.244,"endTime":4394.007,"body":"did with with my abs like i'm"},{"speaker":"[aaron_straker]","startTime":4392.244,"endTime":4394.007,"body":"just going"},{"speaker":"[bryan_boorstein]","startTime":4393.967,"endTime":4394.147,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4394.047,"endTime":4397.412,"body":"to train i'm just going to i'm"},{"speaker":"[aaron_straker]","startTime":4394.047,"endTime":4397.412,"body":"going to two movements that overload them in"},{"speaker":"[aaron_straker]","startTime":4397.452,"endTime":4400.738,"body":"the lengthened position and that's what i'm"},{"speaker":"[aaron_straker]","startTime":4397.452,"endTime":4400.738,"body":"going to do and the thing what i"},{"speaker":"[aaron_straker]","startTime":4400.798,"endTime":4405.967,"body":"like about the swiss ball crunch is"},{"speaker":"[aaron_straker]","startTime":4400.798,"endTime":4405.967,"body":"you literally just keep rolling back until your"},{"speaker":"[aaron_straker]","startTime":4406.067,"endTime":4410.798,"body":"back is like completely art and they"},{"speaker":"[aaron_straker]","startTime":4406.067,"endTime":4410.798,"body":"are completely stretched and then i just like"},{"speaker":"[aaron_straker]","startTime":4411.059,"endTime":4414.288,"body":"well crunch up from that position and"},{"speaker":"[aaron_straker]","startTime":4411.059,"endTime":4414.288,"body":"man"},{"speaker":"[bryan_boorstein]","startTime":4414.787,"endTime":4414.947,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4415.21,"endTime":4418.814,"body":"fucking crushes me like it crushes me"},{"speaker":"[aaron_straker]","startTime":4415.21,"endTime":4418.814,"body":"i do two sets the first set i"},{"speaker":"[aaron_straker]","startTime":4418.874,"endTime":4422.358,"body":"can usually get like ten or eleven"},{"speaker":"[aaron_straker]","startTime":4418.874,"endTime":4422.358,"body":"the six the second sets usually around like"},{"speaker":"[aaron_straker]","startTime":4422.478,"endTime":4422.659,"body":"six"},{"speaker":"[bryan_boorstein]","startTime":4422.527,"endTime":4423.277,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4423.94,"endTime":4424.02,"body":"and"},{"speaker":"[bryan_boorstein]","startTime":4424.049,"endTime":4424.213,"body":"yep"},{"speaker":"[aaron_straker]","startTime":4424.321,"endTime":4426.331,"body":"next thing i know i wake up"},{"speaker":"[aaron_straker]","startTime":4424.321,"endTime":4426.331,"body":"in the morning and their toast"},{"speaker":"[bryan_boorstein]","startTime":4427.177,"endTime":4427.319,"body":"yep"},{"speaker":"[aaron_straker]","startTime":4427.195,"endTime":4428.454,"body":"um and"},{"speaker":"[bryan_boorstein]","startTime":4428.337,"endTime":4428.457,"body":"that"},{"speaker":"[aaron_straker]","startTime":4428.495,"endTime":4428.597,"body":"the"},{"speaker":"[bryan_boorstein]","startTime":4428.497,"endTime":4429.84,"body":"sounds like my g h d 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supported and"},{"speaker":"[bryan_boorstein]","startTime":4434.807,"endTime":4434.992,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4435.359,"endTime":4438.204,"body":"then the second one i do abel"},{"speaker":"[aaron_straker]","startTime":4435.359,"endTime":4438.204,"body":"i do him with like a more of"},{"speaker":"[aaron_straker]","startTime":4438.244,"endTime":4439.165,"body":"a hollow position"},{"speaker":"[bryan_boorstein]","startTime":4439.657,"endTime":4440.257,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4440.187,"endTime":4441.449,"body":"if you i was actually trying"},{"speaker":"[bryan_boorstein]","startTime":4441.359,"endTime":4441.543,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4441.489,"endTime":4444.434,"body":"to show this to a client this"},{"speaker":"[aaron_straker]","startTime":4441.489,"endTime":4444.434,"body":"week and i was like pulling up google"},{"speaker":"[aaron_straker]","startTime":4444.474,"endTime":4449.162,"body":"to try and show every version of"},{"speaker":"[aaron_straker]","startTime":4444.474,"endTime":4449.162,"body":"them if you hit google people have their"},{"speaker":"[aaron_straker]","startTime":4449.222,"endTime":4451.005,"body":"like necks arched and they're looking"},{"speaker":"[bryan_boorstein]","startTime":4450.877,"endTime":4451.62,"body":"uh"},{"speaker":"[aaron_straker]","startTime":4451.185,"endTime":4455.352,"body":"up like don't do that kind of"},{"speaker":"[aaron_straker]","startTime":4451.185,"endTime":4455.352,"body":"like down your chest kind of create like"},{"speaker":"[aaron_straker]","startTime":4455.372,"endTime":4455.773,"body":"a turtle"},{"speaker":"[bryan_boorstein]","startTime":4455.716,"endTime":4457.087,"body":"h yeah"},{"speaker":"[aaron_straker]","startTime":4455.873,"endTime":4457.596,"body":"shell with your back and roll out"},{"speaker":"[bryan_boorstein]","startTime":4457.499,"endTime":4457.721,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4457.696,"endTime":4458.958,"body":"that way and you will put so"},{"speaker":"[bryan_boorstein]","startTime":4458.918,"endTime":4459.102,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4459.058,"endTime":4463.606,"body":"much more of the stimulus like through"},{"speaker":"[aaron_straker]","startTime":4459.058,"endTime":4463.606,"body":"your abs um and i do that i"},{"speaker":"[aaron_straker]","startTime":4463.706,"endTime":4464.007,"body":"touch my"},{"speaker":"[bryan_boorstein]","startTime":4463.996,"endTime":4464.017,"body":"m"},{"speaker":"[aaron_straker]","startTime":4464.067,"endTime":4466.21,"body":"nose on the ground i know some"},{"speaker":"[aaron_straker]","startTime":4464.067,"endTime":4466.21,"body":"people might think that's gross"},{"speaker":"[bryan_boorstein]","startTime":4466.121,"endTime":4466.264,"body":"ah"},{"speaker":"[aaron_straker]","startTime":4466.27,"endTime":4469.173,"body":"in the gym but it keeps me"},{"speaker":"[aaron_straker]","startTime":4466.27,"endTime":4469.173,"body":"honest and i can"},{"speaker":"[bryan_boorstein]","startTime":4469.567,"endTime":4470.707,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4469.874,"endTime":4473.037,"body":"i can probably only do like eleven"},{"speaker":"[aaron_straker]","startTime":4469.874,"endTime":4473.037,"body":"on the first set second set drops again"},{"speaker":"[bryan_boorstein]","startTime":4473.037,"endTime":4473.201,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4473.097,"endTime":4475.519,"body":"to like six or seven and i'm"},{"speaker":"[aaron_straker]","startTime":4473.097,"endTime":4475.519,"body":"literally smoked"},{"speaker":"[bryan_boorstein]","startTime":4476.547,"endTime":4478.434,"body":"yeah have you tried one yet on"},{"speaker":"[bryan_boorstein]","startTime":4476.547,"endTime":4478.434,"body":"your toes"},{"speaker":"[aaron_straker]","startTime":4479.23,"endTime":4480.532,"body":"no i just can't do it"},{"speaker":"[bryan_boorstein]","startTime":4481.319,"endTime":4481.359,"body":"i"},{"speaker":"[aaron_straker]","startTime":4481.394,"endTime":4481.414,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":4481.419,"endTime":4481.58,"body":"don't"},{"speaker":"[aaron_straker]","startTime":4481.494,"endTime":4481.594,"body":"know"},{"speaker":"[bryan_boorstein]","startTime":4481.64,"endTime":4481.94,"body":"think i"},{"speaker":"[aaron_straker]","startTime":4481.935,"endTime":4482.156,"body":"i 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get"},{"speaker":"[bryan_boorstein]","startTime":4486.557,"endTime":4486.698,"body":"yea"},{"speaker":"[aaron_straker]","startTime":4486.871,"endTime":4487.837,"body":"out let alone back"},{"speaker":"[bryan_boorstein]","startTime":4488.677,"endTime":4490.6,"body":"yeah you don't need much man you"},{"speaker":"[bryan_boorstein]","startTime":4488.677,"endTime":4490.6,"body":"don't need much"},{"speaker":"[aaron_straker]","startTime":4490.77,"endTime":4490.912,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4491.321,"endTime":4492.764,"body":"all right so caves"},{"speaker":"[aaron_straker]","startTime":4493.26,"endTime":4493.507,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4493.846,"endTime":4493.866,"body":"i"},{"speaker":"[aaron_straker]","startTime":4493.95,"endTime":4494.343,"body":"ye"},{"speaker":"[bryan_boorstein]","startTime":4493.966,"endTime":4499.295,"body":"have one movement basically it's the deficit"},{"speaker":"[bryan_boorstein]","startTime":4493.966,"endTime":4499.295,"body":"single leg dumb bell calf rays hold the"},{"speaker":"[bryan_boorstein]","startTime":4499.335,"endTime":4502.8,"body":"dumb bell in the same leg is"},{"speaker":"[bryan_boorstein]","startTime":4499.335,"endTime":4502.8,"body":"the leg that's working other legs hanging off"},{"speaker":"[bryan_boorstein]","startTime":4502.861,"endTime":4507.188,"body":"the side you're using your other hand"},{"speaker":"[bryan_boorstein]","startTime":4502.861,"endTime":4507.188,"body":"to support on like a power rack beam"},{"speaker":"[bryan_boorstein]","startTime":4507.268,"endTime":4510.754,"body":"or i actually just do him on"},{"speaker":"[bryan_boorstein]","startTime":4507.268,"endTime":4510.754,"body":"the stairs i grab the railing of the"},{"speaker":"[bryan_boorstein]","startTime":4510.794,"endTime":4513.519,"body":"stairs with one hand and i hold"},{"speaker":"[bryan_boorstein]","startTime":4510.794,"endTime":4513.519,"body":"the dog well in the other hand and"},{"speaker":"[bryan_boorstein]","startTime":4513.779,"endTime":4517.607,"body":"do my calf phrases that way and"},{"speaker":"[bryan_boorstein]","startTime":4513.779,"endTime":4517.607,"body":"then i just for the first time last"},{"speaker":"[bryan_boorstein]","startTime":4517.707,"endTime":4523.257,"body":"week decided to be innovative and try"},{"speaker":"[bryan_boorstein]","startTime":4517.707,"endTime":4523.257,"body":"a single leg deficit calf phrase holding a"},{"speaker":"[bryan_boorstein]","startTime":4523.297,"endTime":4528.064,"body":"d handle on my cable stack so"},{"speaker":"[bryan_boorstein]","startTime":4523.297,"endTime":4528.064,"body":"it's literally the exact same movement that i"},{"speaker":"[aaron_straker]","startTime":4528.06,"endTime":4528.262,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4528.164,"endTime":4533.503,"body":"just described but instead of using a"},{"speaker":"[bryan_boorstein]","startTime":4528.164,"endTime":4533.503,"body":"dumb bell it's using a cable stack and"},{"speaker":"[bryan_boorstein]","startTime":4534.517,"endTime":4538.685,"body":"i honestly don't think there's a bit"},{"speaker":"[bryan_boorstein]","startTime":4534.517,"endTime":4538.685,"body":"of difference in the way that it feels"},{"speaker":"[bryan_boorstein]","startTime":4538.845,"endTime":4545.492,"body":"its equally hard at every point of"},{"speaker":"[bryan_boorstein]","startTime":4538.845,"endTime":4545.492,"body":"the range of motion and um it's just"},{"speaker":"[bryan_boorstein]","startTime":4545.912,"endTime":4549.395,"body":"variation that maybe sometimes i'll do if"},{"speaker":"[bryan_boorstein]","startTime":4545.912,"endTime":4549.395,"body":"i don't feel like carrying a dumb bell"},{"speaker":"[bryan_boorstein]","startTime":4549.455,"endTime":4551.917,"body":"around with me yeah"},{"speaker":"[aaron_straker]","startTime":4551.513,"endTime":4553.436,"body":"yeah i would say what"},{"speaker":"[bryan_boorstein]","startTime":4553.327,"endTime":4553.529,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4553.517,"endTime":4560.408,"body":"i like there is something where i'm"},{"speaker":"[aaron_straker]","startTime":4553.517,"endTime":4560.408,"body":"loaded at the hip so like think like"},{"speaker":"[aaron_straker]","startTime":4560.448,"endTime":4562.692,"body":"you're like your line hack right brian"},{"speaker":"[bryan_boorstein]","startTime":4562.667,"endTime":4562.788,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4563.052,"endTime":4565.797,"body":"i'm going to load that it's it's"},{"speaker":"[aaron_straker]","startTime":4563.052,"endTime":4565.797,"body":"seated at the hip i keep my hips"},{"speaker":"[aaron_straker]","startTime":4565.917,"endTime":4569.904,"body":"bent and then i'm just going to"},{"speaker":"[aaron_straker]","startTime":4565.917,"endTime":4569.904,"body":"do calf races there obviously you know leverage"},{"speaker":"[aaron_straker]","startTime":4569.984,"endTime":4574.371,"body":"the stretched position but i just find"},{"speaker":"[aaron_straker]","startTime":4569.984,"endTime":4574.371,"body":"it like it's just simpler to execute than"},{"speaker":"[aaron_straker]","startTime":4574.431,"endTime":4577.416,"body":"when like the bar is on your"},{"speaker":"[aaron_straker]","startTime":4574.431,"endTime":4577.416,"body":"back or whatever because you're taking that hip"},{"speaker":"[aaron_straker]","startTime":4577.817,"endTime":4580.502,"body":"you know um not support"},{"speaker":"[bryan_boorstein]","startTime":4580.447,"endTime":4580.669,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4580.582,"endTime":4583.406,"body":"but like you're removing an entire articulating"},{"speaker":"[bryan_boorstein]","startTime":4583.507,"endTime":4584.257,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4584.027,"endTime":4585.952,"body":"joint from it it's just simpler"},{"speaker":"[bryan_boorstein]","startTime":4585.997,"endTime":4588.883,"body":"yeah and it's less fatiguing you don't"},{"speaker":"[bryan_boorstein]","startTime":4585.997,"endTime":4588.883,"body":"have spinal loading"},{"speaker":"[aaron_straker]","startTime":4589.05,"endTime":4591.653,"body":"exactly and i personally don't"},{"speaker":"[bryan_boorstein]","startTime":4591.607,"endTime":4591.833,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4591.713,"endTime":4593.435,"body":"like the one where where you're pressing"},{"speaker":"[bryan_boorstein]","startTime":4593.519,"endTime":4593.66,"body":"ah"},{"speaker":"[aaron_straker]","startTime":4593.996,"endTime":4594.336,"body":"moves"},{"speaker":"[bryan_boorstein]","startTime":4594.247,"endTime":4594.55,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4594.877,"endTime":4595.598,"body":"that just sucks with"},{"speaker":"[bryan_boorstein]","startTime":4595.537,"endTime":4597.097,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4595.658,"endTime":4597.91,"body":"me i want the pressing platform"},{"speaker":"[bryan_boorstein]","startTime":4597.547,"endTime":4598.297,"body":"yah"},{"speaker":"[aaron_straker]","startTime":4597.97,"endTime":4602.278,"body":"to stay rigid and what is going"},{"speaker":"[aaron_straker]","startTime":4597.97,"endTime":4602.278,"body":"to move is like the weight or load"},{"speaker":"[aaron_straker]","startTime":4602.378,"endTime":4603.68,"body":"at my hip or whatever so there's"},{"speaker":"[aaron_straker]","startTime":4602.378,"endTime":4603.68,"body":"like"},{"speaker":"[bryan_boorstein]","startTime":4603.687,"endTime":4603.849,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4603.7,"endTime":4606.865,"body":"the angle you know seated ones are"},{"speaker":"[aaron_straker]","startTime":4603.7,"endTime":4606.865,"body":"on ven do it on like a hack"},{"speaker":"[aaron_straker]","startTime":4606.925,"endTime":4609.971,"body":"squad or whatever i just dropped the"},{"speaker":"[aaron_straker]","startTime":4606.925,"endTime":4609.971,"body":"thing down you know low where you can"},{"speaker":"[aaron_straker]","startTime":4610.012,"endTime":4612.581,"body":"just lean forward on it but yeah"},{"speaker":"[aaron_straker]","startTime":4610.012,"endTime":4612.581,"body":"that's pretty much"},{"speaker":"[bryan_boorstein]","startTime":4612.528,"endTime":4612.649,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4613.304,"endTime":4616.086,"body":"what i will do nine out of"},{"speaker":"[aaron_straker]","startTime":4613.304,"endTime":4616.086,"body":"ten times"},{"speaker":"[bryan_boorstein]","startTime":4617.288,"endTime":4621.857,"body":"yeah i'll actually change my answer and"},{"speaker":"[bryan_boorstein]","startTime":4617.288,"endTime":4621.857,"body":"say that the deficit single leg caffres is"},{"speaker":"[bryan_boorstein]","startTime":4621.897,"endTime":4625.704,"body":"my second favorite and that doing them"},{"speaker":"[bryan_boorstein]","startTime":4621.897,"endTime":4625.704,"body":"on the leg press at cases"},{"speaker":"[aaron_straker]","startTime":4625.68,"endTime":4625.902,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4625.864,"endTime":4629.751,"body":"gym and i forgot about him because"},{"speaker":"[bryan_boorstein]","startTime":4625.864,"endTime":4629.751,"body":"i've only done this been able to do"},{"speaker":"[bryan_boorstein]","startTime":4629.791,"endTime":4632.496,"body":"this once but who goes to end"},{"speaker":"[bryan_boorstein]","startTime":4629.791,"endTime":4632.496,"body":"one and drains calves you know"},{"speaker":"[aaron_straker]","startTime":4632.863,"endTime":4633.004,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4632.916,"endTime":4633.077,"body":"but"},{"speaker":"[aaron_straker]","startTime":4633.862,"endTime":4633.963,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":4634.199,"endTime":4638.005,"body":"but but i did i did calf"},{"speaker":"[bryan_boorstein]","startTime":4634.199,"endTime":4638.005,"body":"raises on the leg press machine that they"},{"speaker":"[bryan_boorstein]","startTime":4638.045,"endTime":4642.519,"body":"have there the atlantis and it was"},{"speaker":"[bryan_boorstein]","startTime":4638.045,"endTime":4642.519,"body":"it was perfect i mean you just yeah"},{"speaker":"[bryan_boorstein]","startTime":4642.539,"endTime":4645.725,"body":"you get that deep stretched position you"},{"speaker":"[bryan_boorstein]","startTime":4642.539,"endTime":4645.725,"body":"can load it up there's tons of stability"},{"speaker":"[bryan_boorstein]","startTime":4646.446,"endTime":4650.232,"body":"the negative to my deficit single leg"},{"speaker":"[bryan_boorstein]","startTime":4646.446,"endTime":4650.232,"body":"calf phrases that you have to hold something"},{"speaker":"[aaron_straker]","startTime":4650.551,"endTime":4650.692,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4650.613,"endTime":4654.901,"body":"so if you can eliminate even another"},{"speaker":"[bryan_boorstein]","startTime":4650.613,"endTime":4654.901,"body":"matter and just you know lock yourself in"},{"speaker":"[bryan_boorstein]","startTime":4654.961,"endTime":4656.284,"body":"with a back pad and just go"},{"speaker":"[aaron_straker]","startTime":4656.922,"endTime":4657.51,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":4657.146,"endTime":4662.719,"body":"that's even better i've tried to rig"},{"speaker":"[bryan_boorstein]","startTime":4657.146,"endTime":4662.719,"body":"up my pendulum and my little"},{"speaker":"[aaron_straker]","startTime":4662.67,"endTime":4663.033,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4662.779,"endTime":4666.988,"body":"hack squat linear sled thing to do"},{"speaker":"[bryan_boorstein]","startTime":4662.779,"endTime":4666.988,"body":"calf phrases on it and and i can't"},{"speaker":"[bryan_boorstein]","startTime":4667.128,"endTime":4672.84,"body":"do it it actually comes with a"},{"speaker":"[bryan_boorstein]","startTime":4667.128,"endTime":4672.84,"body":"calf bar that you can insert into the"},{"speaker":"[bryan_boorstein]","startTime":4672.88,"endTime":4673.581,"body":"platform and"},{"speaker":"[aaron_straker]","startTime":4673.62,"endTime":4674.55,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4673.641,"endTime":4675.044,"body":"it sits like two inches above"},{"speaker":"[aaron_straker]","startTime":4674.97,"endTime":4675.81,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":4675.084,"endTime":4679.211,"body":"the platform and then you can do"},{"speaker":"[bryan_boorstein]","startTime":4675.084,"endTime":4679.211,"body":"cafphrases on it but i can't use that"},{"speaker":"[bryan_boorstein]","startTime":4679.251,"endTime":4682.576,"body":"i don't know how anyone uses it"},{"speaker":"[bryan_boorstein]","startTime":4679.251,"endTime":4682.576,"body":"because i can't get a stretch position at"},{"speaker":"[bryan_boorstein]","startTime":4682.616,"endTime":4685.842,"body":"the bottom it's not nearly high enough"},{"speaker":"[bryan_boorstein]","startTime":4682.616,"endTime":4685.842,"body":"it needs to be like four inches tall"},{"speaker":"[bryan_boorstein]","startTime":4685.922,"endTime":4690.71,"body":"instead of like two inches or whatever"},{"speaker":"[bryan_boorstein]","startTime":4685.922,"endTime":4690.71,"body":"but if that thing were able to do"},{"speaker":"[bryan_boorstein]","startTime":4690.75,"endTime":4691.812,"body":"that would be perfect but"},{"speaker":"[aaron_straker]","startTime":4691.711,"endTime":4691.834,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":4692.533,"endTime":4694.717,"body":"yeah i'll just stick with my single"},{"speaker":"[bryan_boorstein]","startTime":4692.533,"endTime":4694.717,"body":"leg caffres i guess"},{"speaker":"[aaron_straker]","startTime":4695.19,"endTime":4697.124,"body":"yep yeah"},{"speaker":"[bryan_boorstein]","startTime":4697.057,"endTime":4698.186,"body":"cool that's all we got"},{"speaker":"[aaron_straker]","startTime":4698.59,"endTime":4701.275,"body":"so i mean today's episode was a"},{"speaker":"[aaron_straker]","startTime":4698.59,"endTime":4701.275,"body":"lot of fun a little longer than normal"},{"speaker":"[aaron_straker]","startTime":4701.375,"endTime":4701.555,"body":"but"},{"speaker":"[bryan_boorstein]","startTime":4702.117,"endTime":4702.279,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4702.457,"endTime":4704.62,"body":"a lot of body part to cover"},{"speaker":"[aaron_straker]","startTime":4702.457,"endTime":4704.62,"body":"i think"},{"speaker":"[bryan_boorstein]","startTime":4704.487,"endTime":4704.628,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4704.78,"endTime":4709.949,"body":"i think episodes like this are super"},{"speaker":"[aaron_straker]","startTime":4704.78,"endTime":4709.949,"body":"helpful i also always find funny is like"},{"speaker":"[aaron_straker]","startTime":4709.989,"endTime":4712.914,"body":"how a wind we are with different"},{"speaker":"[aaron_straker]","startTime":4709.989,"endTime":4712.914,"body":"things"},{"speaker":"[bryan_boorstein]","startTime":4713.028,"endTime":4713.188,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4713.675,"endTime":4715.038,"body":"so i think"},{"speaker":"[bryan_boorstein]","startTime":4715.091,"endTime":4718.637,"body":"much of our choices are based on"},{"speaker":"[bryan_boorstein]","startTime":4715.091,"endTime":4718.637,"body":"i think our experience and what equipment we"},{"speaker":"[bryan_boorstein]","startTime":4718.697,"endTime":4723.064,"body":"generally have access to and so my"},{"speaker":"[bryan_boorstein]","startTime":4718.697,"endTime":4723.064,"body":"choices are very heavily influenced by the equipment"},{"speaker":"[bryan_boorstein]","startTime":4723.084,"endTime":4727.873,"body":"that's in my home gym which as"},{"speaker":"[bryan_boorstein]","startTime":4723.084,"endTime":4727.873,"body":"robust as it is it certainly lacks some"},{"speaker":"[bryan_boorstein]","startTime":4727.974,"endTime":4731.584,"body":"elements that are relatively common in commercial"},{"speaker":"[bryan_boorstein]","startTime":4727.974,"endTime":4731.584,"body":"gems"},{"speaker":"[aaron_straker]","startTime":4732.11,"endTime":4735.277,"body":"yeah but i think a lot of"},{"speaker":"[aaron_straker]","startTime":4732.11,"endTime":4735.277,"body":"it's like pattern based in and knowing what"},{"speaker":"[aaron_straker]","startTime":4735.297,"endTime":4735.899,"body":"you're looking for"},{"speaker":"[bryan_boorstein]","startTime":4735.847,"endTime":4736.13,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":4735.959,"endTime":4737.322,"body":"and then manipulating your"},{"speaker":"[bryan_boorstein]","startTime":4737.227,"endTime":4737.548,"body":"oh"},{"speaker":"[aaron_straker]","startTime":4737.824,"endTime":4739.548,"body":"environment to allow you to"},{"speaker":"[bryan_boorstein]","startTime":4739.696,"endTime":4739.717,"body":"h"},{"speaker":"[aaron_straker]","startTime":4740.551,"endTime":4741.816,"body":"find that that stimulus"},{"speaker":"[bryan_boorstein]","startTime":4742.717,"endTime":4743.428,"body":"yep for sure"},{"speaker":"[aaron_straker]","startTime":4743.791,"endTime":4746.856,"body":"cool as always guys thank you for"},{"speaker":"[aaron_straker]","startTime":4743.791,"endTime":4746.856,"body":"listening brian and i will talk to you"},{"speaker":"[aaron_straker]","startTime":4746.916,"endTime":4747.297,"body":"next week"}]}