{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":30.054000000000002,"endTime":34.598,"body":"I just honestly forgot how"},{"speaker":"[Aaron Straker]","startTime":30.054000000000002,"endTime":34.598,"body":"I opened the podcast. What's up guys? Happy"},{"speaker":"[Aaron Straker]","startTime":34.618,"endTime":39.443,"body":"Tuesday. Welcome back to another"},{"speaker":"[Aaron Straker]","startTime":34.618,"endTime":39.443,"body":"episode of Eat, Train, Prosper. Today is Brian"},{"speaker":"[Aaron Straker]","startTime":39.463,"endTime":43.346000000000004,"body":"and myself. If you caught that,"},{"speaker":"[Aaron Straker]","startTime":39.463,"endTime":43.346000000000004,"body":"I'm laughing because I literally forgot my"},{"speaker":"[Aaron Straker]","startTime":43.406,"endTime":46.709,"body":"opening line for the podcast,"},{"speaker":"[Aaron Straker]","startTime":43.406,"endTime":46.709,"body":"even though I say it every single week. As"},{"speaker":"[Aaron Straker]","startTime":46.75,"endTime":51.134,"body":"you know by now, I open with"},{"speaker":"[Aaron Straker]","startTime":46.75,"endTime":51.134,"body":"the exact same thing for the most part. Anyway,"},{"speaker":"[Aaron Straker]","startTime":51.234,"endTime":55.236999999999995,"body":"this week, Brian and I are"},{"speaker":"[Aaron Straker]","startTime":51.234,"endTime":55.236999999999995,"body":"talking about goal setting through a meso cycle."},{"speaker":"[Aaron Straker]","startTime":55.722,"endTime":57.827,"body":"So this was a question that"},{"speaker":"[Aaron Straker]","startTime":55.722,"endTime":57.827,"body":"came in that we thought would be a really,"},{"speaker":"[Aaron Straker]","startTime":57.847,"endTime":60.674,"body":"really good one to kind of"},{"speaker":"[Aaron Straker]","startTime":57.847,"endTime":60.674,"body":"explode out into an episode and we are going"},{"speaker":"[Aaron Straker]","startTime":60.714,"endTime":63.862,"body":"to dive in. But before that,"},{"speaker":"[Aaron Straker]","startTime":60.714,"endTime":63.862,"body":"as always, Brian, can you kick us off with"},{"speaker":"[Aaron Straker]","startTime":63.902,"endTime":65.16499999999999,"body":"some updates, please?"},{"speaker":"[Bryan Boorstein]","startTime":65.87299999999999,"endTime":69.99600000000001,"body":"Yeah, I think this may be"},{"speaker":"[Bryan Boorstein]","startTime":65.87299999999999,"endTime":69.99600000000001,"body":"the least amount of updates that I've had in"},{"speaker":"[Bryan Boorstein]","startTime":70.01599999999999,"endTime":73.438,"body":"a really long time. Maybe"},{"speaker":"[Bryan Boorstein]","startTime":70.01599999999999,"endTime":73.438,"body":"I should just try to like fabricate some so"},{"speaker":"[Bryan Boorstein]","startTime":73.458,"endTime":80.043,"body":"we have some like more content."},{"speaker":"[Bryan Boorstein]","startTime":73.458,"endTime":80.043,"body":"But basically I am not wearing glasses today"},{"speaker":"[Bryan Boorstein]","startTime":80.243,"endTime":84.306,"body":"and I have now been pretty"},{"speaker":"[Bryan Boorstein]","startTime":80.243,"endTime":84.306,"body":"much headache free for about a week. So since"},{"speaker":"[Bryan Boorstein]","startTime":84.926,"endTime":89.349,"body":"our last episode, I noted"},{"speaker":"[Bryan Boorstein]","startTime":84.926,"endTime":89.349,"body":"on the last episode that they were improving."},{"speaker":"[Bryan Boorstein]","startTime":90.47,"endTime":95.113,"body":"I noted that it wasn't my"},{"speaker":"[Bryan Boorstein]","startTime":90.47,"endTime":95.113,"body":"vision and so that's good. And then I don't"},{"speaker":"[Bryan Boorstein]","startTime":95.153,"endTime":100.934,"body":"really know why they're better"},{"speaker":"[Bryan Boorstein]","startTime":95.153,"endTime":100.934,"body":"now, but they are, and I am super thankful"},{"speaker":"[Bryan Boorstein]","startTime":100.974,"endTime":104.936,"body":"for it. So at least when"},{"speaker":"[Bryan Boorstein]","startTime":100.974,"endTime":104.936,"body":"it comes to my headaches, I guess we'll hear"},{"speaker":"[Bryan Boorstein]","startTime":104.976,"endTime":112.218,"body":"about yours. But yeah, mine"},{"speaker":"[Bryan Boorstein]","startTime":104.976,"endTime":112.218,"body":"have been solid. Waking up with good energy,"},{"speaker":"[Bryan Boorstein]","startTime":112.278,"endTime":118.319,"body":"focused throughout the day,"},{"speaker":"[Bryan Boorstein]","startTime":112.278,"endTime":118.319,"body":"no things seem to instigate them, like no exercise"},{"speaker":"[Bryan Boorstein]","startTime":118.359,"endTime":124.133,"body":"or computer or foods or anything,"},{"speaker":"[Bryan Boorstein]","startTime":118.359,"endTime":124.133,"body":"they're just gone. It was the weird, it really"},{"speaker":"[Bryan Boorstein]","startTime":124.193,"endTime":128.05599999999998,"body":"is one of the weirdest things"},{"speaker":"[Bryan Boorstein]","startTime":124.193,"endTime":128.05599999999998,"body":"for me because I don't have these types of"},{"speaker":"[Bryan Boorstein]","startTime":128.376,"endTime":133.87900000000002,"body":"odd conditions just like"},{"speaker":"[Bryan Boorstein]","startTime":128.376,"endTime":133.87900000000002,"body":"pop up. And so it was pretty disconcerting"},{"speaker":"[Bryan Boorstein]","startTime":133.91899999999998,"endTime":137.301,"body":"for a few weeks to be like,"},{"speaker":"[Bryan Boorstein]","startTime":133.91899999999998,"endTime":137.301,"body":"I have these headaches, and I don't know what's"},{"speaker":"[Bryan Boorstein]","startTime":137.341,"endTime":140.303,"body":"causing them and they're"},{"speaker":"[Bryan Boorstein]","startTime":137.341,"endTime":140.303,"body":"not going away. And it seemed like this chronic"},{"speaker":"[Bryan Boorstein]","startTime":140.34300000000002,"endTime":144.726,"body":"thing. And then to have it"},{"speaker":"[Bryan Boorstein]","startTime":140.34300000000002,"endTime":144.726,"body":"just, it didn't like just go away one day,"},{"speaker":"[Bryan Boorstein]","startTime":144.74599999999998,"endTime":148.208,"body":"it was kind of like gradual"},{"speaker":"[Bryan Boorstein]","startTime":144.74599999999998,"endTime":148.208,"body":"over a week. But then to have them dissipate,"},{"speaker":"[Bryan Boorstein]","startTime":148.268,"endTime":152.163,"body":"I just It's weird coming"},{"speaker":"[Bryan Boorstein]","startTime":148.268,"endTime":152.163,"body":"out of it and not having any understanding"},{"speaker":"[Bryan Boorstein]","startTime":152.223,"endTime":157.248,"body":"of how or why it happened."},{"speaker":"[Bryan Boorstein]","startTime":152.223,"endTime":157.248,"body":"And so if it pops up again, like I don't know"},{"speaker":"[Bryan Boorstein]","startTime":157.268,"endTime":161.452,"body":"what to do or why it happened."},{"speaker":"[Bryan Boorstein]","startTime":157.268,"endTime":161.452,"body":"So just a little disconcerting, confusing,"},{"speaker":"[Bryan Boorstein]","startTime":161.472,"endTime":165.475,"body":"whatever, but, um, mostly"},{"speaker":"[Bryan Boorstein]","startTime":161.472,"endTime":165.475,"body":"just thankful that the headaches are gone."},{"speaker":"[Bryan Boorstein]","startTime":165.595,"endTime":166.536,"body":"How are yours?"},{"speaker":"[Aaron Straker]","startTime":168.058,"endTime":171.64,"body":"I had forgotten about it until"},{"speaker":"[Aaron Straker]","startTime":168.058,"endTime":171.64,"body":"I saw in your updates about the headaches."},{"speaker":"[Aaron Straker]","startTime":171.72,"endTime":178.685,"body":"So mine are mostly gone. What"},{"speaker":"[Aaron Straker]","startTime":171.72,"endTime":178.685,"body":"I have found now is very, very, very high exertion"},{"speaker":"[Aaron Straker]","startTime":178.745,"endTime":184.209,"body":"set. So like they will set"},{"speaker":"[Aaron Straker]","startTime":178.745,"endTime":184.209,"body":"in on the hack squat. But today I had a push"},{"speaker":"[Aaron Straker]","startTime":184.269,"endTime":188.452,"body":"session, no headaches, which"},{"speaker":"[Aaron Straker]","startTime":184.269,"endTime":188.452,"body":"was nice. So the past two Tuesdays, the push"},{"speaker":"[Aaron Straker]","startTime":188.492,"endTime":191.814,"body":"session is when the headache"},{"speaker":"[Aaron Straker]","startTime":188.492,"endTime":191.814,"body":"has been the worst and then it persisted all"},{"speaker":"[Aaron Straker]","startTime":191.854,"endTime":197.942,"body":"day. That being said, I did"},{"speaker":"[Aaron Straker]","startTime":191.854,"endTime":197.942,"body":"swap an exercise today. I had been... they"},{"speaker":"[Aaron Straker]","startTime":197.962,"endTime":200.863,"body":"would show up when I was doing"},{"speaker":"[Aaron Straker]","startTime":197.962,"endTime":200.863,"body":"an anterior delt press with a dumbbell. So"},{"speaker":"[Aaron Straker]","startTime":200.903,"endTime":204.065,"body":"I swapped that for like a machine"},{"speaker":"[Aaron Straker]","startTime":200.903,"endTime":204.065,"body":"overhead press instead because I remember,"},{"speaker":"[Aaron Straker]","startTime":204.085,"endTime":207.787,"body":"I thought to myself, the last"},{"speaker":"[Aaron Straker]","startTime":204.085,"endTime":207.787,"body":"two Tuesdays, my headache showed up in the"},{"speaker":"[Aaron Straker]","startTime":207.807,"endTime":211.209,"body":"gym and then I had it literally"},{"speaker":"[Aaron Straker]","startTime":207.807,"endTime":211.209,"body":"for the next like 10 hours until I went to"},{"speaker":"[Aaron Straker]","startTime":211.249,"endTime":213.69,"body":"bed and I don't wanna deal"},{"speaker":"[Aaron Straker]","startTime":211.249,"endTime":213.69,"body":"with that again. So I was like, I'm going to"},{"speaker":"[Aaron Straker]","startTime":213.75,"endTime":220.134,"body":"swap the exercise. I don't,"},{"speaker":"[Aaron Straker]","startTime":213.75,"endTime":220.134,"body":"it could be the exercise as we touched last"},{"speaker":"[Aaron Straker]","startTime":220.154,"endTime":223.776,"body":"week around, like me pulling"},{"speaker":"[Aaron Straker]","startTime":220.154,"endTime":223.776,"body":"something in my back overhead pressing like"},{"speaker":"[Aaron Straker]","startTime":224.136,"endTime":229.928,"body":"many, many times. So I decided."},{"speaker":"[Aaron Straker]","startTime":224.136,"endTime":229.928,"body":"to skip that, but I also, it has been better."},{"speaker":"[Aaron Straker]","startTime":230.148,"endTime":235.593,"body":"So I have been like much more"},{"speaker":"[Aaron Straker]","startTime":230.148,"endTime":235.593,"body":"diligent on putting like, it's like a hard"},{"speaker":"[Aaron Straker]","startTime":235.633,"endTime":239.676,"body":"foam roller, not, it's like"},{"speaker":"[Aaron Straker]","startTime":235.633,"endTime":239.676,"body":"a PVC wrapped in some foam. So it's like significantly"},{"speaker":"[Aaron Straker]","startTime":239.696,"endTime":243.139,"body":"harder than I have the peanut,"},{"speaker":"[Aaron Straker]","startTime":239.696,"endTime":243.139,"body":"lacrosse ball here that I've been like putting,"},{"speaker":"[Aaron Straker]","startTime":243.379,"endTime":246.442,"body":"you know, on either side of"},{"speaker":"[Aaron Straker]","startTime":243.379,"endTime":246.442,"body":"my spine and doing that, I have been much more"},{"speaker":"[Aaron Straker]","startTime":246.482,"endTime":250.726,"body":"diligent with that and they"},{"speaker":"[Aaron Straker]","startTime":246.482,"endTime":250.726,"body":"have been, you know, improving. So like leaps"},{"speaker":"[Aaron Straker]","startTime":250.786,"endTime":254.469,"body":"bounds better from two weeks"},{"speaker":"[Aaron Straker]","startTime":250.786,"endTime":254.469,"body":"ago for sure."},{"speaker":"[Bryan Boorstein]","startTime":252.621,"endTime":255.701,"body":"Sweet. That's awesome. Um,"},{"speaker":"[Aaron Straker]","startTime":254.569,"endTime":254.729,"body":"Yeah."},{"speaker":"[Bryan Boorstein]","startTime":255.721,"endTime":258.342,"body":"I just realized I kind of"},{"speaker":"[Bryan Boorstein]","startTime":255.721,"endTime":258.342,"body":"have another update too. So I'll kind of wrap"},{"speaker":"[Bryan Boorstein]","startTime":258.402,"endTime":263.06399999999996,"body":"all of these in together."},{"speaker":"[Bryan Boorstein]","startTime":258.402,"endTime":263.06399999999996,"body":"Um, but I have this, uh, so just kind of spontaneous"},{"speaker":"[Bryan Boorstein]","startTime":263.124,"endTime":268.505,"body":"trip planned. Um, some of"},{"speaker":"[Bryan Boorstein]","startTime":263.124,"endTime":268.505,"body":"the guys that are doing this Moab bike race"},{"speaker":"[Bryan Boorstein]","startTime":268.525,"endTime":273.927,"body":"with me are actually heading"},{"speaker":"[Bryan Boorstein]","startTime":268.525,"endTime":273.927,"body":"up for a weekend trip to Fruta, which is about"},{"speaker":"[Bryan Boorstein]","startTime":273.967,"endTime":278.46799999999996,"body":"an hour from Moab. It's on"},{"speaker":"[Bryan Boorstein]","startTime":273.967,"endTime":278.46799999999996,"body":"the Colorado side of the, the border over there."},{"speaker":"[Bryan Boorstein]","startTime":279.33299999999997,"endTime":282.355,"body":"And apparently it's some"},{"speaker":"[Bryan Boorstein]","startTime":279.33299999999997,"endTime":282.355,"body":"of the best mountain biking around Colorado."},{"speaker":"[Bryan Boorstein]","startTime":282.455,"endTime":286.858,"body":"So three of these guys have"},{"speaker":"[Bryan Boorstein]","startTime":282.455,"endTime":286.858,"body":"campers and they're heading up to do a weekend"},{"speaker":"[Bryan Boorstein]","startTime":286.898,"endTime":290.18,"body":"mountain biking trip this"},{"speaker":"[Bryan Boorstein]","startTime":286.898,"endTime":290.18,"body":"coming weekend. And they invited me and my"},{"speaker":"[Bryan Boorstein]","startTime":290.22,"endTime":294.163,"body":"first response was of course,"},{"speaker":"[Bryan Boorstein]","startTime":290.22,"endTime":294.163,"body":"like, no, I have like this with the kids and"},{"speaker":"[Bryan Boorstein]","startTime":294.223,"endTime":297.185,"body":"I have, you know, a dentist"},{"speaker":"[Bryan Boorstein]","startTime":294.223,"endTime":297.185,"body":"appointment with Bryson on Monday and like"},{"speaker":"[Bryan Boorstein]","startTime":297.505,"endTime":301.147,"body":"a thousand reasons that I"},{"speaker":"[Bryan Boorstein]","startTime":297.505,"endTime":301.147,"body":"couldn't go. And then I asked Kim, cause the"},{"speaker":"[Bryan Boorstein]","startTime":301.167,"endTime":303.169,"body":"guy was like, yeah, maybe"},{"speaker":"[Bryan Boorstein]","startTime":301.167,"endTime":303.169,"body":"just ask him and see what happens. And I was"},{"speaker":"[Bryan Boorstein]","startTime":303.189,"endTime":305.69,"body":"like, all right, well, she's"},{"speaker":"[Bryan Boorstein]","startTime":303.189,"endTime":305.69,"body":"going to say no, you know? So I asked her and"},{"speaker":"[Bryan Boorstein]","startTime":305.73,"endTime":308.892,"body":"she was like, yeah, I think"},{"speaker":"[Bryan Boorstein]","startTime":305.73,"endTime":308.892,"body":"we can probably make that work. And I was like,"},{"speaker":"[Bryan Boorstein]","startTime":309.213,"endTime":314.436,"body":"Oh, awesome. So, so this"},{"speaker":"[Bryan Boorstein]","startTime":309.213,"endTime":314.436,"body":"coming weekend on Saturday morning, I'm going"},{"speaker":"[Bryan Boorstein]","startTime":314.456,"endTime":319.819,"body":"to head up to Fruta and we're"},{"speaker":"[Bryan Boorstein]","startTime":314.456,"endTime":319.819,"body":"going to bike Saturday, Sunday, and then come"},{"speaker":"[Bryan Boorstein]","startTime":319.839,"endTime":323.04,"body":"back Monday. So just like,"},{"speaker":"[Bryan Boorstein]","startTime":319.839,"endTime":323.04,"body":"you know, a day and a half of biking up there"},{"speaker":"[Bryan Boorstein]","startTime":323.06,"endTime":327.403,"body":"camping with the guys or"},{"speaker":"[Bryan Boorstein]","startTime":323.06,"endTime":327.403,"body":"whatever, which should be fun. Um, but kind"},{"speaker":"[Bryan Boorstein]","startTime":327.443,"endTime":333.286,"body":"of along the lines of this"},{"speaker":"[Bryan Boorstein]","startTime":327.443,"endTime":333.286,"body":"cardio thing, I, uh, I had a huge week of cardio"},{"speaker":"[Bryan Boorstein]","startTime":333.326,"endTime":336.728,"body":"last week. I think I did"},{"speaker":"[Bryan Boorstein]","startTime":333.326,"endTime":336.728,"body":"five zone two sessions, which is the most that"},{"speaker":"[Bryan Boorstein]","startTime":336.768,"endTime":340.922,"body":"I've hit in a week. And this"},{"speaker":"[Bryan Boorstein]","startTime":336.768,"endTime":340.922,"body":"is one of the things I was talking about on"},{"speaker":"[Bryan Boorstein]","startTime":341.023,"endTime":344.945,"body":"Danny Matronga's podcast"},{"speaker":"[Bryan Boorstein]","startTime":341.023,"endTime":344.945,"body":"when I was on, last week or the week before."},{"speaker":"[Bryan Boorstein]","startTime":346.626,"endTime":352.09,"body":"We were talking about the"},{"speaker":"[Bryan Boorstein]","startTime":346.626,"endTime":352.09,"body":"concurrent training research and adaptations"},{"speaker":"[Bryan Boorstein]","startTime":352.13,"endTime":357.193,"body":"to each and things along"},{"speaker":"[Bryan Boorstein]","startTime":352.13,"endTime":357.193,"body":"those lines. And I noted one of my frustrations"},{"speaker":"[Bryan Boorstein]","startTime":357.213,"endTime":363.178,"body":"with all this cardio I've"},{"speaker":"[Bryan Boorstein]","startTime":357.213,"endTime":363.178,"body":"been doing is that at least as it correlates"},{"speaker":"[Bryan Boorstein]","startTime":363.218,"endTime":367.52,"body":"to the VO2 max that gets"},{"speaker":"[Bryan Boorstein]","startTime":363.218,"endTime":367.52,"body":"pinged on my watch every day when I work out."},{"speaker":"[Bryan Boorstein]","startTime":368.661,"endTime":372.483,"body":"there hasn't been any improvement,"},{"speaker":"[Bryan Boorstein]","startTime":368.661,"endTime":372.483,"body":"like literally no improvement. My VO2 max is"},{"speaker":"[Bryan Boorstein]","startTime":372.663,"endTime":378.388,"body":"the same from August before"},{"speaker":"[Bryan Boorstein]","startTime":372.663,"endTime":378.388,"body":"I started all this cardio to now. So one of"},{"speaker":"[Bryan Boorstein]","startTime":378.428,"endTime":383.792,"body":"the things I did just trying"},{"speaker":"[Bryan Boorstein]","startTime":378.428,"endTime":383.792,"body":"to figure it out is I went back and re-listened"},{"speaker":"[Bryan Boorstein]","startTime":383.872,"endTime":389.376,"body":"to six hours of podcasts"},{"speaker":"[Bryan Boorstein]","startTime":383.872,"endTime":389.376,"body":"on the Tia podcast where he had Inigo Sanmolan"},{"speaker":"[Bryan Boorstein]","startTime":389.636,"endTime":394.98,"body":"on and Inigo Sanmolan is"},{"speaker":"[Bryan Boorstein]","startTime":389.636,"endTime":394.98,"body":"like the world's foremost researcher on zone"},{"speaker":"[Bryan Boorstein]","startTime":395.0,"endTime":399.585,"body":"two cardio. type two diabetes,"},{"speaker":"[Bryan Boorstein]","startTime":395.0,"endTime":399.585,"body":"mitochondrial function, stuff like that. He"},{"speaker":"[Bryan Boorstein]","startTime":399.625,"endTime":405.567,"body":"essentially uses cardio as"},{"speaker":"[Bryan Boorstein]","startTime":399.625,"endTime":405.567,"body":"a tool to treat mitochondrial dysfunction and"},{"speaker":"[Bryan Boorstein]","startTime":406.627,"endTime":413.429,"body":"diabetes on top of also being"},{"speaker":"[Bryan Boorstein]","startTime":406.627,"endTime":413.429,"body":"a coach to Tere Pogacar, essentially number"},{"speaker":"[Bryan Boorstein]","startTime":413.589,"endTime":418.271,"body":"one tour de France cyclist"},{"speaker":"[Bryan Boorstein]","startTime":413.589,"endTime":418.271,"body":"in the world. He's like his coach and he programs"},{"speaker":"[Bryan Boorstein]","startTime":418.351,"endTime":421.732,"body":"all of his training and stuff"},{"speaker":"[Bryan Boorstein]","startTime":418.351,"endTime":421.732,"body":"like that. So he has this really cool, unique"},{"speaker":"[Bryan Boorstein]","startTime":421.752,"endTime":427.518,"body":"perspective where he works"},{"speaker":"[Bryan Boorstein]","startTime":421.752,"endTime":427.518,"body":"both with general population people using cardio"},{"speaker":"[Bryan Boorstein]","startTime":427.558,"endTime":431.8,"body":"as a way to cure sickness"},{"speaker":"[Bryan Boorstein]","startTime":427.558,"endTime":431.8,"body":"and mitochondrial dysfunction, but also the"},{"speaker":"[Bryan Boorstein]","startTime":431.84,"endTime":435.802,"body":"perspective of working with"},{"speaker":"[Bryan Boorstein]","startTime":431.84,"endTime":435.802,"body":"the top athletes in the world when it comes"},{"speaker":"[Bryan Boorstein]","startTime":435.842,"endTime":439.084,"body":"to mitochondrial function"},{"speaker":"[Bryan Boorstein]","startTime":435.842,"endTime":439.084,"body":"and cardio respiratory output and stuff like"},{"speaker":"[Bryan Boorstein]","startTime":439.104,"endTime":444.347,"body":"that. So a number of months"},{"speaker":"[Bryan Boorstein]","startTime":439.104,"endTime":444.347,"body":"ago, I wrote him an email because I had found"},{"speaker":"[Bryan Boorstein]","startTime":444.427,"endTime":449.03,"body":"out that this dude lives"},{"speaker":"[Bryan Boorstein]","startTime":444.427,"endTime":449.03,"body":"in Boulder, does his training in Boulder, and"},{"speaker":"[Bryan Boorstein]","startTime":449.07,"endTime":454.325,"body":"is a professor at one of"},{"speaker":"[Bryan Boorstein]","startTime":449.07,"endTime":454.325,"body":"the CU campuses where he has a lab. And you"},{"speaker":"[Bryan Boorstein]","startTime":454.365,"endTime":459.227,"body":"can essentially, according"},{"speaker":"[Bryan Boorstein]","startTime":454.365,"endTime":459.227,"body":"to this article I read in 2015 or 14, you can"},{"speaker":"[Bryan Boorstein]","startTime":459.267,"endTime":463.929,"body":"essentially go into his lab,"},{"speaker":"[Bryan Boorstein]","startTime":459.267,"endTime":463.929,"body":"pay three to $500, have this full assessment"},{"speaker":"[Bryan Boorstein]","startTime":463.969,"endTime":468.291,"body":"of like mitochondrial function,"},{"speaker":"[Bryan Boorstein]","startTime":463.969,"endTime":468.291,"body":"VOG max, cardiorespiratory output, like all"},{"speaker":"[Bryan Boorstein]","startTime":468.331,"endTime":471.332,"body":"these different things. And"},{"speaker":"[Bryan Boorstein]","startTime":468.331,"endTime":471.332,"body":"then he designs you a cardio program based"},{"speaker":"[Bryan Boorstein]","startTime":471.412,"endTime":475.794,"body":"on the precise information"},{"speaker":"[Bryan Boorstein]","startTime":471.412,"endTime":475.794,"body":"that he gathered from you, the individual."},{"speaker":"[Bryan Boorstein]","startTime":476.314,"endTime":479.395,"body":"So I was obviously extremely"},{"speaker":"[Bryan Boorstein]","startTime":476.314,"endTime":479.395,"body":"excited about this. I wrote him an email a"},{"speaker":"[Bryan Boorstein]","startTime":479.415,"endTime":483.161,"body":"number of months ago. He"},{"speaker":"[Bryan Boorstein]","startTime":479.415,"endTime":483.161,"body":"never responded. Um, I also checked his Instagram"},{"speaker":"[Bryan Boorstein]","startTime":483.181,"endTime":486.023,"body":"where he hadn't posted for"},{"speaker":"[Bryan Boorstein]","startTime":483.181,"endTime":486.023,"body":"a number of months and I was like, shit, maybe"},{"speaker":"[Bryan Boorstein]","startTime":486.043,"endTime":490.786,"body":"this dude's not around anymore."},{"speaker":"[Bryan Boorstein]","startTime":486.043,"endTime":490.786,"body":"Fast forward to like last week and there's"},{"speaker":"[Bryan Boorstein]","startTime":490.806,"endTime":493.828,"body":"like three new Instagram"},{"speaker":"[Bryan Boorstein]","startTime":490.806,"endTime":493.828,"body":"posts that popped up on my feed from him and"},{"speaker":"[Bryan Boorstein]","startTime":493.848,"endTime":498.67,"body":"I was like, oh, dude is active"},{"speaker":"[Bryan Boorstein]","startTime":493.848,"endTime":498.67,"body":"again, let's do this. So I wrote him a DM,"},{"speaker":"[Bryan Boorstein]","startTime":498.891,"endTime":503.934,"body":"never responded. So then"},{"speaker":"[Bryan Boorstein]","startTime":498.891,"endTime":503.934,"body":"he posted another thing like a few days ago"},{"speaker":"[Bryan Boorstein]","startTime":504.334,"endTime":508.116,"body":"and I commented on his post"},{"speaker":"[Bryan Boorstein]","startTime":504.334,"endTime":508.116,"body":"that I was like, dude, I've emailed you, I've"},{"speaker":"[Bryan Boorstein]","startTime":508.156,"endTime":511.533,"body":"DM'd you. I'm trying to get"},{"speaker":"[Bryan Boorstein]","startTime":508.156,"endTime":511.533,"body":"ahold of you to get into your lab. Like, what"},{"speaker":"[Bryan Boorstein]","startTime":511.573,"endTime":516.355,"body":"do I have to do to do this?"},{"speaker":"[Bryan Boorstein]","startTime":511.573,"endTime":516.355,"body":"And he wrote back and said, oh, the university"},{"speaker":"[Bryan Boorstein]","startTime":516.375,"endTime":520.1759999999999,"body":"took away my funding. I no"},{"speaker":"[Bryan Boorstein]","startTime":516.375,"endTime":520.1759999999999,"body":"longer have the ability to do these kind of"},{"speaker":"[Bryan Boorstein]","startTime":520.216,"endTime":523.437,"body":"cool experiments on people"},{"speaker":"[Bryan Boorstein]","startTime":520.216,"endTime":523.437,"body":"in my lab. And I was like, oh, well that is"},{"speaker":"[Bryan Boorstein]","startTime":524.1569999999999,"endTime":529.639,"body":"beyond unfortunate. And essentially"},{"speaker":"[Bryan Boorstein]","startTime":524.1569999999999,"endTime":529.639,"body":"leaves me back at square one, which is, I don't"},{"speaker":"[Bryan Boorstein]","startTime":529.659,"endTime":533.8,"body":"know why I'm doing all this"},{"speaker":"[Bryan Boorstein]","startTime":529.659,"endTime":533.8,"body":"cardio and nothing is improving. Circling back"},{"speaker":"[Bryan Boorstein]","startTime":533.8199999999999,"endTime":537.581,"body":"to the Danny Matronga podcast"},{"speaker":"[Bryan Boorstein]","startTime":533.8199999999999,"endTime":537.581,"body":"that I referenced. One of the things I was"},{"speaker":"[Bryan Boorstein]","startTime":537.601,"endTime":541.985,"body":"talking about on there is"},{"speaker":"[Bryan Boorstein]","startTime":537.601,"endTime":541.985,"body":"needing to decide what is your one a and your"},{"speaker":"[Bryan Boorstein]","startTime":542.085,"endTime":547.11,"body":"one B when you're doing concurrent"},{"speaker":"[Bryan Boorstein]","startTime":542.085,"endTime":547.11,"body":"training, because you can't fully focus on"},{"speaker":"[Bryan Boorstein]","startTime":547.31,"endTime":552.615,"body":"both of them simultaneously"},{"speaker":"[Bryan Boorstein]","startTime":547.31,"endTime":552.615,"body":"and expect to get results on both of them."},{"speaker":"[Bryan Boorstein]","startTime":553.155,"endTime":557.419,"body":"And so, um, I am not, and"},{"speaker":"[Bryan Boorstein]","startTime":553.155,"endTime":557.419,"body":"this is what I said on the podcast too. I'm"},{"speaker":"[Bryan Boorstein]","startTime":557.459,"endTime":562.344,"body":"not like fully ready to be"},{"speaker":"[Bryan Boorstein]","startTime":557.459,"endTime":562.344,"body":"like cardio is now my one a and, and lifting"},{"speaker":"[Bryan Boorstein]","startTime":562.384,"endTime":568.516,"body":"is my one B. But one of the"},{"speaker":"[Bryan Boorstein]","startTime":562.384,"endTime":568.516,"body":"things that Inigo Sanmilan was constantly hammering"},{"speaker":"[Bryan Boorstein]","startTime":568.657,"endTime":573.701,"body":"on this six hours of podcasts"},{"speaker":"[Bryan Boorstein]","startTime":568.657,"endTime":573.701,"body":"that I listened to about Zone 2 training is"},{"speaker":"[Bryan Boorstein]","startTime":573.761,"endTime":578.965,"body":"that he tends to see two"},{"speaker":"[Bryan Boorstein]","startTime":573.761,"endTime":578.965,"body":"to three times a week of zone 2 to be a maintenance"},{"speaker":"[Bryan Boorstein]","startTime":579.005,"endTime":583.028,"body":"dose for people that are"},{"speaker":"[Bryan Boorstein]","startTime":579.005,"endTime":583.028,"body":"already in decent like moderate shape and that"},{"speaker":"[Bryan Boorstein]","startTime":583.088,"endTime":587.452,"body":"to see adaptations from zone"},{"speaker":"[Bryan Boorstein]","startTime":583.088,"endTime":587.452,"body":"2 cardio He recommends five to six sessions"},{"speaker":"[Bryan Boorstein]","startTime":587.532,"endTime":595.425,"body":"a week of zone 2 at 60 to"},{"speaker":"[Bryan Boorstein]","startTime":587.532,"endTime":595.425,"body":"90 minutes per session And so that's"},{"speaker":"[Aaron Straker]","startTime":595.424,"endTime":595.505,"body":"Oh"},{"speaker":"[Bryan Boorstein]","startTime":595.565,"endTime":601.089,"body":"obviously like a huge time"},{"speaker":"[Bryan Boorstein]","startTime":595.565,"endTime":601.089,"body":"commitment and a big ask of somebody that also"},{"speaker":"[Bryan Boorstein]","startTime":601.129,"endTime":604.951,"body":"has a family and a job and"},{"speaker":"[Bryan Boorstein]","startTime":601.129,"endTime":604.951,"body":"trying to lift weights and all these things."},{"speaker":"[Bryan Boorstein]","startTime":606.972,"endTime":610.754,"body":"So I'm not like at the point"},{"speaker":"[Bryan Boorstein]","startTime":606.972,"endTime":610.754,"body":"where I'm ready to say, cardio six times a"},{"speaker":"[Bryan Boorstein]","startTime":610.774,"endTime":615.037,"body":"week for 90 minutes a session"},{"speaker":"[Bryan Boorstein]","startTime":610.774,"endTime":615.037,"body":"is gonna be what I do, but I did fit it in"},{"speaker":"[Bryan Boorstein]","startTime":615.077,"endTime":623.101,"body":"five times last week for"},{"speaker":"[Bryan Boorstein]","startTime":615.077,"endTime":623.101,"body":"45 minutes a session. And so we will see. I"},{"speaker":"[Bryan Boorstein]","startTime":623.181,"endTime":626.903,"body":"still, you know, my love"},{"speaker":"[Bryan Boorstein]","startTime":623.181,"endTime":626.903,"body":"is hypertrophy. I love training and lifting"},{"speaker":"[Bryan Boorstein]","startTime":626.943,"endTime":631.025,"body":"weights. And that is my time"},{"speaker":"[Bryan Boorstein]","startTime":626.943,"endTime":631.025,"body":"more than, like I have to still force myself"},{"speaker":"[Bryan Boorstein]","startTime":631.066,"endTime":633.787,"body":"to go out and do cardio."},{"speaker":"[Bryan Boorstein]","startTime":631.066,"endTime":633.787,"body":"It's like, oh, I have to do cardio today. Whereas"},{"speaker":"[Bryan Boorstein]","startTime":633.827,"endTime":639.87,"body":"it's like, I get to lift"},{"speaker":"[Bryan Boorstein]","startTime":633.827,"endTime":639.87,"body":"weights. So there's a number of things swirling"},{"speaker":"[Bryan Boorstein]","startTime":639.91,"endTime":643.632,"body":"in my head about this, like"},{"speaker":"[Bryan Boorstein]","startTime":639.91,"endTime":643.632,"body":"maybe I am just doomed given fast twitch muscle"},{"speaker":"[Bryan Boorstein]","startTime":643.652,"endTime":647.534,"body":"fiber dominance to just be"},{"speaker":"[Bryan Boorstein]","startTime":643.652,"endTime":647.534,"body":"better at weightlifting and not be great at"},{"speaker":"[Bryan Boorstein]","startTime":647.575,"endTime":650.676,"body":"cardio. Maybe I do have to"},{"speaker":"[Bryan Boorstein]","startTime":647.575,"endTime":650.676,"body":"take weightlifting down to two or three times"},{"speaker":"[Bryan Boorstein]","startTime":650.716,"endTime":654.138,"body":"a week and up. cardio to"},{"speaker":"[Bryan Boorstein]","startTime":650.716,"endTime":654.138,"body":"six times a week. I don't know what the actual"},{"speaker":"[Bryan Boorstein]","startTime":654.178,"endTime":657.461,"body":"solution is, but it has been"},{"speaker":"[Bryan Boorstein]","startTime":654.178,"endTime":657.461,"body":"a little annoying that I'm doing all of this"},{"speaker":"[Bryan Boorstein]","startTime":657.481,"endTime":662.784,"body":"cardio and not really seeing"},{"speaker":"[Bryan Boorstein]","startTime":657.481,"endTime":662.784,"body":"progression as it comes to like these metrics"},{"speaker":"[Bryan Boorstein]","startTime":662.824,"endTime":668.628,"body":"of sorts. So anyway, that's"},{"speaker":"[Bryan Boorstein]","startTime":662.824,"endTime":668.628,"body":"my little tirade and my fabricated update to"},{"speaker":"[Bryan Boorstein]","startTime":668.648,"endTime":673.071,"body":"make this a little bit longer,"},{"speaker":"[Bryan Boorstein]","startTime":668.648,"endTime":673.071,"body":"but I find it frustrating. I'm ruminating on"},{"speaker":"[Bryan Boorstein]","startTime":673.151,"endTime":677.394,"body":"it. And if any of my people"},{"speaker":"[Bryan Boorstein]","startTime":673.151,"endTime":677.394,"body":"listening, my cardio people have any thoughts"},{"speaker":"[Bryan Boorstein]","startTime":677.574,"endTime":682.823,"body":"on the dose of cardio to"},{"speaker":"[Bryan Boorstein]","startTime":677.574,"endTime":682.823,"body":"elicit adaptations. I'm all ears and curious"},{"speaker":"[Bryan Boorstein]","startTime":682.864,"endTime":683.631,"body":"to your experience."},{"speaker":"[Aaron Straker]","startTime":686.846,"endTime":693.155,"body":"That, I guess, before I continue,"},{"speaker":"[Aaron Straker]","startTime":686.846,"endTime":693.155,"body":"is it just the VO2 max that you are looking"},{"speaker":"[Aaron Straker]","startTime":693.195,"endTime":696.14,"body":"for in terms of the adaptation?"},{"speaker":"[Aaron Straker]","startTime":693.195,"endTime":696.14,"body":"Like, what specific"},{"speaker":"[Bryan Boorstein]","startTime":696.393,"endTime":696.533,"body":"Well,"},{"speaker":"[Aaron Straker]","startTime":696.48,"endTime":696.56,"body":"are"},{"speaker":"[Bryan Boorstein]","startTime":696.573,"endTime":696.653,"body":"the"},{"speaker":"[Aaron Straker]","startTime":696.58,"endTime":696.661,"body":"you"},{"speaker":"[Bryan Boorstein]","startTime":696.673,"endTime":697.113,"body":"VO2"},{"speaker":"[Aaron Straker]","startTime":696.681,"endTime":697.161,"body":"looking for?"},{"speaker":"[Bryan Boorstein]","startTime":697.153,"endTime":701.956,"body":"max is, that's a good question."},{"speaker":"[Bryan Boorstein]","startTime":697.153,"endTime":701.956,"body":"The VO2 max is the most like acute variable"},{"speaker":"[Bryan Boorstein]","startTime":701.976,"endTime":705.317,"body":"that gets pinged every day"},{"speaker":"[Bryan Boorstein]","startTime":701.976,"endTime":705.317,"body":"on my watch. Like every day at some point it's"},{"speaker":"[Bryan Boorstein]","startTime":705.337,"endTime":710.38,"body":"like your VO2 max is, and"},{"speaker":"[Bryan Boorstein]","startTime":705.337,"endTime":710.38,"body":"it's basically always the same as it was for"},{"speaker":"[Bryan Boorstein]","startTime":710.42,"endTime":716.823,"body":"the last six or seven months."},{"speaker":"[Bryan Boorstein]","startTime":710.42,"endTime":716.823,"body":"But I don't think that that's necessarily the"},{"speaker":"[Bryan Boorstein]","startTime":716.944,"endTime":720.846,"body":"only metric worth considering."},{"speaker":"[Bryan Boorstein]","startTime":716.944,"endTime":720.846,"body":"Like I wish that there was a way for me to"},{"speaker":"[Bryan Boorstein]","startTime":720.906,"endTime":724.71,"body":"assess mitochondrial function"},{"speaker":"[Bryan Boorstein]","startTime":720.906,"endTime":724.71,"body":"and see whether that's improving or not. And"},{"speaker":"[Bryan Boorstein]","startTime":724.77,"endTime":728.593,"body":"I don't exactly know how"},{"speaker":"[Bryan Boorstein]","startTime":724.77,"endTime":728.593,"body":"to do that. I guess it would be through watts."},{"speaker":"[Bryan Boorstein]","startTime":728.993,"endTime":731.936,"body":"Like it would be through"},{"speaker":"[Bryan Boorstein]","startTime":728.993,"endTime":731.936,"body":"seeing the amount of watts that I'm putting"},{"speaker":"[Bryan Boorstein]","startTime":732.036,"endTime":736.179,"body":"out at a given heart rate."},{"speaker":"[Bryan Boorstein]","startTime":732.036,"endTime":736.179,"body":"And so what I'm noticing is that I'm able to"},{"speaker":"[Bryan Boorstein]","startTime":736.279,"endTime":743.425,"body":"work harder and still be"},{"speaker":"[Bryan Boorstein]","startTime":736.279,"endTime":743.425,"body":"in zone two in quotes. So now I essentially"},{"speaker":"[Bryan Boorstein]","startTime":743.445,"endTime":747.833,"body":"had to adjust my zones on"},{"speaker":"[Bryan Boorstein]","startTime":743.445,"endTime":747.833,"body":"my watch so that zone two is. a little bit"},{"speaker":"[Bryan Boorstein]","startTime":747.873,"endTime":753.095,"body":"higher than it was. I think"},{"speaker":"[Bryan Boorstein]","startTime":747.873,"endTime":753.095,"body":"it was 126 to 137 or something like that. And"},{"speaker":"[Bryan Boorstein]","startTime":753.155,"endTime":759.738,"body":"I changed it to 133 to 144,"},{"speaker":"[Bryan Boorstein]","startTime":753.155,"endTime":759.738,"body":"I think. So I'm able to work a little bit harder"},{"speaker":"[Bryan Boorstein]","startTime":760.198,"endTime":765.36,"body":"and still feel like I'm in"},{"speaker":"[Bryan Boorstein]","startTime":760.198,"endTime":765.36,"body":"zone two. But I don't know if this is correlating"},{"speaker":"[Bryan Boorstein]","startTime":765.4,"endTime":769.562,"body":"to more output of Watts,"},{"speaker":"[Bryan Boorstein]","startTime":765.4,"endTime":769.562,"body":"which would really be the definition of whether,"},{"speaker":"[Bryan Boorstein]","startTime":769.882,"endTime":773.603,"body":"everything is functioning"},{"speaker":"[Bryan Boorstein]","startTime":769.882,"endTime":773.603,"body":"more efficiently or not. My heart rate going"},{"speaker":"[Bryan Boorstein]","startTime":773.643,"endTime":780.614,"body":"up could be so many different."},{"speaker":"[Bryan Boorstein]","startTime":773.643,"endTime":780.614,"body":"things going into that equation, right? So"},{"speaker":"[Bryan Boorstein]","startTime":780.694,"endTime":783.736,"body":"I think what I need to do"},{"speaker":"[Bryan Boorstein]","startTime":780.694,"endTime":783.736,"body":"is ultimately buy a power meter for my bike"},{"speaker":"[Bryan Boorstein]","startTime":784.036,"endTime":788.618,"body":"so that I can see what the"},{"speaker":"[Bryan Boorstein]","startTime":784.036,"endTime":788.618,"body":"watts are that I'm doing and I can see whether"},{"speaker":"[Bryan Boorstein]","startTime":788.778,"endTime":794.801,"body":"I am in fact improving on"},{"speaker":"[Bryan Boorstein]","startTime":788.778,"endTime":794.801,"body":"the wattage output. I just don't know because"},{"speaker":"[Bryan Boorstein]","startTime":794.841,"endTime":799.383,"body":"I don't have that wattage"},{"speaker":"[Bryan Boorstein]","startTime":794.841,"endTime":799.383,"body":"meter. And if I'm being completely honest,"},{"speaker":"[Bryan Boorstein]","startTime":799.743,"endTime":804.834,"body":"like I was, I started it."},{"speaker":"[Bryan Boorstein]","startTime":799.743,"endTime":804.834,"body":"a lower watt number, like when I very, very"},{"speaker":"[Bryan Boorstein]","startTime":804.874,"endTime":808.116,"body":"first started in August,"},{"speaker":"[Bryan Boorstein]","startTime":804.874,"endTime":808.116,"body":"September, I was, you know, hitting about 150"},{"speaker":"[Bryan Boorstein]","startTime":808.876,"endTime":815.26,"body":"Watts or so for my zone two."},{"speaker":"[Bryan Boorstein]","startTime":808.876,"endTime":815.26,"body":"And then a number of months ago, I was rowing"},{"speaker":"[Bryan Boorstein]","startTime":815.3,"endTime":819.482,"body":"and I hit 170 Watts and I"},{"speaker":"[Bryan Boorstein]","startTime":815.3,"endTime":819.482,"body":"was assault biking and I hit 170 Watts and"},{"speaker":"[Bryan Boorstein]","startTime":819.502,"endTime":823.044,"body":"I was able to sustain those"},{"speaker":"[Bryan Boorstein]","startTime":819.502,"endTime":823.044,"body":"for, you know, 45 to 60 minutes. So it seemed"},{"speaker":"[Bryan Boorstein]","startTime":823.064,"endTime":826.986,"body":"like there was some improvement"},{"speaker":"[Bryan Boorstein]","startTime":823.064,"endTime":826.986,"body":"initially there. But now like even as of a"},{"speaker":"[Bryan Boorstein]","startTime":827.066,"endTime":830.388,"body":"number, like a couple of"},{"speaker":"[Bryan Boorstein]","startTime":827.066,"endTime":830.388,"body":"weeks ago, I went and did a rowing and assault"},{"speaker":"[Bryan Boorstein]","startTime":830.408,"endTime":835.78,"body":"bike. And again, I was still"},{"speaker":"[Bryan Boorstein]","startTime":830.408,"endTime":835.78,"body":"right around 170 watts. So from that initial"},{"speaker":"[Bryan Boorstein]","startTime":835.84,"endTime":838.885,"body":"improvement that occurred"},{"speaker":"[Bryan Boorstein]","startTime":835.84,"endTime":838.885,"body":"in the first couple months, it doesn't feel"},{"speaker":"[Bryan Boorstein]","startTime":838.925,"endTime":841.048,"body":"to me like there's been improvement"},{"speaker":"[Bryan Boorstein]","startTime":838.925,"endTime":841.048,"body":"since then."},{"speaker":"[Aaron Straker]","startTime":844.582,"endTime":852.766,"body":"Understood. Okay. Yeah, I um,"},{"speaker":"[Aaron Straker]","startTime":844.582,"endTime":852.766,"body":"I Did the the functional power threshold test"},{"speaker":"[Bryan Boorstein]","startTime":852.589,"endTime":853.582,"body":"Threshold power, yeah."},{"speaker":"[Aaron Straker]","startTime":854.347,"endTime":857.288,"body":"If I keep fucking it up f FTP"},{"speaker":"[Bryan Boorstein]","startTime":857.504,"endTime":857.693,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":857.949,"endTime":862.151,"body":"Functional threshold power"},{"speaker":"[Aaron Straker]","startTime":857.949,"endTime":862.151,"body":"test. I think I botched it but then maybe maybe"},{"speaker":"[Aaron Straker]","startTime":862.191,"endTime":867.114,"body":"I did it and I do just kind"},{"speaker":"[Aaron Straker]","startTime":862.191,"endTime":867.114,"body":"of suck So I did it At my friend Matt's house"},{"speaker":"[Aaron Straker]","startTime":868.294,"endTime":872.316,"body":"Who has a sick, you know, like"},{"speaker":"[Aaron Straker]","startTime":868.294,"endTime":872.316,"body":"Bali Villa home gym like CrossFit style gym"},{"speaker":"[Aaron Straker]","startTime":872.336,"endTime":878.867,"body":"here. It's it's really really"},{"speaker":"[Aaron Straker]","startTime":872.336,"endTime":878.867,"body":"dope And I did it on the bike erg. I thought"},{"speaker":"[Aaron Straker]","startTime":878.887,"endTime":883.73,"body":"that made the most sense since"},{"speaker":"[Aaron Straker]","startTime":878.887,"endTime":883.73,"body":"it's essentially a cycling thing. It can measure"},{"speaker":"[Aaron Straker]","startTime":883.79,"endTime":888.253,"body":"watts and that sort of thing."},{"speaker":"[Aaron Straker]","startTime":883.79,"endTime":888.253,"body":"So I said this to you, but my wattage was right"},{"speaker":"[Aaron Straker]","startTime":888.293,"endTime":888.553,"body":"at 171,"},{"speaker":"[Aaron Straker]","startTime":891.734,"endTime":897.017,"body":"166, something like that. Something"},{"speaker":"[Aaron Straker]","startTime":891.734,"endTime":897.017,"body":"in the low 170s or high 160s. And my heart"},{"speaker":"[Aaron Straker]","startTime":897.037,"endTime":902.24,"body":"rate was mid 150s for that."},{"speaker":"[Aaron Straker]","startTime":897.037,"endTime":902.24,"body":"And then I plug it all in and it gave me back"},{"speaker":"[Aaron Straker]","startTime":902.28,"endTime":907.899,"body":"my zones and they would have"},{"speaker":"[Aaron Straker]","startTime":902.28,"endTime":907.899,"body":"been way too low. Okay, so either I'm a fucking"},{"speaker":"[Aaron Straker]","startTime":907.939,"endTime":912.302,"body":"moron or I sandbagged my FTP"},{"speaker":"[Bryan Boorstein]","startTime":912.149,"endTime":913.375,"body":"FTP."},{"speaker":"[Aaron Straker]","startTime":912.562,"endTime":912.963,"body":"test."},{"speaker":"[Bryan Boorstein]","startTime":913.415,"endTime":916.752,"body":"Well, did you feel like you"},{"speaker":"[Bryan Boorstein]","startTime":913.415,"endTime":916.752,"body":"were going to die during your FTP test because"},{"speaker":"[Aaron Straker]","startTime":916.585,"endTime":920.428,"body":"I always feel like I'm gonna"},{"speaker":"[Aaron Straker]","startTime":916.585,"endTime":920.428,"body":"die. Like I come off the hack squat and my"},{"speaker":"[Aaron Straker]","startTime":920.468,"endTime":921.169,"body":"heart rate's in the 170s."},{"speaker":"[Bryan Boorstein]","startTime":922.365,"endTime":926.489,"body":"Yeah, I mean, I guess it's"},{"speaker":"[Bryan Boorstein]","startTime":922.365,"endTime":926.489,"body":"like, so FTP is the most effort you can do"},{"speaker":"[Bryan Boorstein]","startTime":926.549,"endTime":930.934,"body":"for an hour, right? Like"},{"speaker":"[Bryan Boorstein]","startTime":926.549,"endTime":930.934,"body":"the most effort you can do for an hour, where"},{"speaker":"[Bryan Boorstein]","startTime":931.014,"endTime":937.3,"body":"zone two is a sustainable"},{"speaker":"[Bryan Boorstein]","startTime":931.014,"endTime":937.3,"body":"effort for an hour. So zone two, I think generally"},{"speaker":"[Bryan Boorstein]","startTime":937.761,"endTime":943.367,"body":"is going to be around 80"},{"speaker":"[Bryan Boorstein]","startTime":937.761,"endTime":943.367,"body":"to 85% of your FTP."},{"speaker":"[Aaron Straker]","startTime":943.826,"endTime":945.527,"body":"Yeah,"},{"speaker":"[Bryan Boorstein]","startTime":944.668,"endTime":944.808,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":945.547,"endTime":950.049,"body":"I need to do it again and like"},{"speaker":"[Aaron Straker]","startTime":945.547,"endTime":950.049,"body":"push myself a little bit harder and see, but"},{"speaker":"[Aaron Straker]","startTime":950.87,"endTime":955.513,"body":"Matt did it. And then he's"},{"speaker":"[Aaron Straker]","startTime":950.87,"endTime":955.513,"body":"in very good shape, cardiovascular shape, but"},{"speaker":"[Aaron Straker]","startTime":955.693,"endTime":960.336,"body":"his output was like a 220 average"},{"speaker":"[Aaron Straker]","startTime":955.693,"endTime":960.336,"body":"at like the same heart rate compared to my"},{"speaker":"[Aaron Straker]","startTime":960.356,"endTime":962.477,"body":"like 168 or something. And"},{"speaker":"[Aaron Straker]","startTime":960.356,"endTime":962.477,"body":"I"},{"speaker":"[Bryan Boorstein]","startTime":962.481,"endTime":963.141,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":962.497,"endTime":963.237,"body":"was like, okay."},{"speaker":"[Bryan Boorstein]","startTime":963.201,"endTime":968.905,"body":"so if he's doing a 220 FTP,"},{"speaker":"[Bryan Boorstein]","startTime":963.201,"endTime":968.905,"body":"then that makes his zone two like 190 or something"},{"speaker":"[Bryan Boorstein]","startTime":968.945,"endTime":970.046,"body":"along those lines."},{"speaker":"[Aaron Straker]","startTime":971.164,"endTime":971.411,"body":"Mm-hmm."},{"speaker":"[Bryan Boorstein]","startTime":971.167,"endTime":973.328,"body":"And depending on, like what"},{"speaker":"[Bryan Boorstein]","startTime":971.167,"endTime":973.328,"body":"does he weigh? Is he around your size?"},{"speaker":"[Aaron Straker]","startTime":974.65,"endTime":980.299,"body":"Um, he is generally yes, but"},{"speaker":"[Aaron Straker]","startTime":974.65,"endTime":980.299,"body":"he's like wrapping up a deficit. I'm bigger,"},{"speaker":"[Aaron Straker]","startTime":980.44,"endTime":984.607,"body":"you know, he's like, I think"},{"speaker":"[Aaron Straker]","startTime":980.44,"endTime":984.607,"body":"he's like 80 kilo, maybe 85 kilos,"},{"speaker":"[Bryan Boorstein]","startTime":984.517,"endTime":984.998,"body":"Oh wow,"},{"speaker":"[Aaron Straker]","startTime":984.727,"endTime":985.608,"body":"82 kilos"},{"speaker":"[Bryan Boorstein]","startTime":985.298,"endTime":985.78,"body":"yeah so he's"},{"speaker":"[Aaron Straker]","startTime":985.628,"endTime":985.989,"body":"or something"},{"speaker":"[Bryan Boorstein]","startTime":985.82,"endTime":986.0,"body":"doing"},{"speaker":"[Aaron Straker]","startTime":986.029,"endTime":986.289,"body":"like that."},{"speaker":"[Bryan Boorstein]","startTime":986.301,"endTime":991.973,"body":"over two watts per kilo as"},{"speaker":"[Bryan Boorstein]","startTime":986.301,"endTime":991.973,"body":"his zone two and his zone three or his FTP"},{"speaker":"[Bryan Boorstein]","startTime":992.314,"endTime":995.18,"body":"would be almost three watts"},{"speaker":"[Bryan Boorstein]","startTime":992.314,"endTime":995.18,"body":"per kilo."},{"speaker":"[Aaron Straker]","startTime":996.99,"endTime":998.075,"body":"Yeah, he's in good shape. Let's"},{"speaker":"[Bryan Boorstein]","startTime":998.109,"endTime":998.669,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":998.116,"endTime":998.618,"body":"put it that way."},{"speaker":"[Bryan Boorstein]","startTime":998.709,"endTime":999.571,"body":"that's really impressive."},{"speaker":"[Aaron Straker]","startTime":1000.528,"endTime":1000.669,"body":"Yeah."},{"speaker":"[Bryan Boorstein]","startTime":1000.732,"endTime":1004.838,"body":"So if you do do the FTP again,"},{"speaker":"[Bryan Boorstein]","startTime":1000.732,"endTime":1004.838,"body":"the way that most people do it is they do a"},{"speaker":"[Bryan Boorstein]","startTime":1004.958,"endTime":1009.344,"body":"20 minute and then they discount"},{"speaker":"[Bryan Boorstein]","startTime":1004.958,"endTime":1009.344,"body":"it 20% for it being only 20 minutes instead"},{"speaker":"[Bryan Boorstein]","startTime":1009.384,"endTime":1010.506,"body":"of an hour. So"},{"speaker":"[Aaron Straker]","startTime":1010.514,"endTime":1010.614,"body":"Yeah,"},{"speaker":"[Bryan Boorstein]","startTime":1010.546,"endTime":1010.686,"body":"that"},{"speaker":"[Aaron Straker]","startTime":1010.634,"endTime":1010.835,"body":"I'm not"},{"speaker":"[Bryan Boorstein]","startTime":1010.726,"endTime":1010.866,"body":"way"},{"speaker":"[Aaron Straker]","startTime":1010.855,"endTime":1011.056,"body":"doing"},{"speaker":"[Bryan Boorstein]","startTime":1010.887,"endTime":1011.087,"body":"you at"},{"speaker":"[Aaron Straker]","startTime":1011.096,"endTime":1011.157,"body":"an"},{"speaker":"[Bryan Boorstein]","startTime":1011.127,"endTime":1011.267,"body":"least"},{"speaker":"[Aaron Straker]","startTime":1011.197,"endTime":1011.498,"body":"hour."},{"speaker":"[Bryan Boorstein]","startTime":1011.287,"endTime":1012.969,"body":"don't have to commit an hour"},{"speaker":"[Bryan Boorstein]","startTime":1011.287,"endTime":1012.969,"body":"to it."},{"speaker":"[Aaron Straker]","startTime":1013.346,"endTime":1014.913,"body":"There's no way I'm doing an"},{"speaker":"[Aaron Straker]","startTime":1013.346,"endTime":1014.913,"body":"hour. Yeah."},{"speaker":"[Bryan Boorstein]","startTime":1014.952,"endTime":1015.112,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1017.083,"endTime":1019.183,"body":"Okay, cool. Any other updates"},{"speaker":"[Aaron Straker]","startTime":1017.083,"endTime":1019.183,"body":"from you?"},{"speaker":"[Bryan Boorstein]","startTime":1019.666,"endTime":1021.123,"body":"No, no, that's it. I think"},{"speaker":"[Bryan Boorstein]","startTime":1019.666,"endTime":1021.123,"body":"that's plenty."},{"speaker":"[Aaron Straker]","startTime":1022.918,"endTime":1028.242,"body":"Okay, so the only update I"},{"speaker":"[Aaron Straker]","startTime":1022.918,"endTime":1028.242,"body":"have, well, I will have a follow-up from the"},{"speaker":"[Aaron Straker]","startTime":1028.2820000000002,"endTime":1035.6480000000001,"body":"previous weeks. I hit my hack"},{"speaker":"[Aaron Straker]","startTime":1028.2820000000002,"endTime":1035.6480000000001,"body":"squat number. So I took 200 keys for, I hit"},{"speaker":"[Aaron Straker]","startTime":1035.6680000000001,"endTime":1039.391,"body":"my 10 reps, right? I posted"},{"speaker":"[Aaron Straker]","startTime":1035.6680000000001,"endTime":1039.391,"body":"that on my story, which by the time you are"},{"speaker":"[Aaron Straker]","startTime":1039.431,"endTime":1040.993,"body":"watching this, it is long gone."},{"speaker":"[Bryan Boorstein]","startTime":1041.325,"endTime":1041.489,"body":"Hehehe"},{"speaker":"[Aaron Straker]","startTime":1042.454,"endTime":1046.737,"body":"And next week I will get one"},{"speaker":"[Aaron Straker]","startTime":1042.454,"endTime":1046.737,"body":"stab at five plates per side on the hack squat,"},{"speaker":"[Aaron Straker]","startTime":1046.837,"endTime":1047.017,"body":"which"},{"speaker":"[Bryan Boorstein]","startTime":1047.0529999999999,"endTime":1047.402,"body":"Thanks."},{"speaker":"[Aaron Straker]","startTime":1047.1779999999999,"endTime":1052.794,"body":"I am pumped about. And then"},{"speaker":"[Aaron Straker]","startTime":1047.1779999999999,"endTime":1052.794,"body":"I will have a hack squat for like a- A couple"},{"speaker":"[Aaron Straker]","startTime":1052.814,"endTime":1056.758,"body":"weeks. So we'll see how that"},{"speaker":"[Aaron Straker]","startTime":1052.814,"endTime":1056.758,"body":"goes. So I was really, really pumped about"},{"speaker":"[Aaron Straker]","startTime":1056.798,"endTime":1062.105,"body":"that. Massive anxiety about"},{"speaker":"[Aaron Straker]","startTime":1056.798,"endTime":1062.105,"body":"it. It's literally like the most, it's the"},{"speaker":"[Aaron Straker]","startTime":1062.125,"endTime":1066.069,"body":"hardest thing I do all week,"},{"speaker":"[Aaron Straker]","startTime":1062.125,"endTime":1066.069,"body":"like literally, and massive anxiety about like,"},{"speaker":"[Aaron Straker]","startTime":1066.389,"endTime":1071.736,"body":"like I said, like I have, I"},{"speaker":"[Aaron Straker]","startTime":1066.389,"endTime":1071.736,"body":"think it's a great segue into the conversation."},{"speaker":"[Aaron Straker]","startTime":1071.776,"endTime":1077.722,"body":"We can skip my other update."},{"speaker":"[Aaron Straker]","startTime":1071.776,"endTime":1077.722,"body":"The question for me right now becomes like,"},{"speaker":"[Aaron Straker]","startTime":1078.662,"endTime":1082.723,"body":"how much longer can I progress,"},{"speaker":"[Aaron Straker]","startTime":1078.662,"endTime":1082.723,"body":"right? I've literally added weight or reps"},{"speaker":"[Aaron Straker]","startTime":1082.884,"endTime":1088.785,"body":"on the hack squat for 15 weeks"},{"speaker":"[Aaron Straker]","startTime":1082.884,"endTime":1088.785,"body":"straight. How much longer can that actually"},{"speaker":"[Aaron Straker]","startTime":1089.105,"endTime":1093.766,"body":"go? And that is my fear now"},{"speaker":"[Aaron Straker]","startTime":1089.105,"endTime":1093.766,"body":"going into it because I'm like, numbers don't"},{"speaker":"[Aaron Straker]","startTime":1093.806,"endTime":1098.608,"body":"go up forever as much as we"},{"speaker":"[Aaron Straker]","startTime":1093.806,"endTime":1098.608,"body":"would love them to. But when is, when am I"},{"speaker":"[Aaron Straker]","startTime":1098.648,"endTime":1102.589,"body":"going to be like, oh, it happened"},{"speaker":"[Aaron Straker]","startTime":1098.648,"endTime":1102.589,"body":"sort of thing. So that is my big fear there."},{"speaker":"[Aaron Straker]","startTime":1102.709,"endTime":1105.688,"body":"And I think as is a great segue."},{"speaker":"[Aaron Straker]","startTime":1102.709,"endTime":1105.688,"body":"to today's."},{"speaker":"[Bryan Boorstein]","startTime":1107.537,"endTime":1111.182,"body":"Yeah, I mean, I watched your"},{"speaker":"[Bryan Boorstein]","startTime":1107.537,"endTime":1111.182,"body":"hack squat set. It looked awesome and very"},{"speaker":"[Bryan Boorstein]","startTime":1111.222,"endTime":1117.071,"body":"painful, of course. And you"},{"speaker":"[Bryan Boorstein]","startTime":1111.222,"endTime":1117.071,"body":"did end up actually making it into a reel for"},{"speaker":"[Bryan Boorstein]","startTime":1117.131,"endTime":1120.756,"body":"your main feed. So people"},{"speaker":"[Bryan Boorstein]","startTime":1117.131,"endTime":1120.756,"body":"can actually go back and see that."},{"speaker":"[Aaron Straker]","startTime":1121.362,"endTime":1125.564,"body":"Yeah, that's the back off set"},{"speaker":"[Aaron Straker]","startTime":1121.362,"endTime":1125.564,"body":"and drop set. So like I have, you know, one"},{"speaker":"[Aaron Straker]","startTime":1125.604,"endTime":1129.566,"body":"top set, which is a six to"},{"speaker":"[Aaron Straker]","startTime":1125.604,"endTime":1129.566,"body":"10 rep range. I have a back off set, which"},{"speaker":"[Aaron Straker]","startTime":1129.606,"endTime":1134.209,"body":"is supposed to be at 80%, but"},{"speaker":"[Aaron Straker]","startTime":1129.606,"endTime":1134.209,"body":"I've had to push it up. I think that, I think"},{"speaker":"[Aaron Straker]","startTime":1134.249,"endTime":1138.292,"body":"my back off sets at 90%. Cause"},{"speaker":"[Aaron Straker]","startTime":1134.249,"endTime":1138.292,"body":"if not, I don't want to do fucking 20 reps,"},{"speaker":"[Aaron Straker]","startTime":1138.372,"endTime":1143.535,"body":"you know, on the back off and"},{"speaker":"[Aaron Straker]","startTime":1138.372,"endTime":1143.535,"body":"then go into the drop. And then the drop. So"},{"speaker":"[Aaron Straker]","startTime":1143.575,"endTime":1147.657,"body":"that is up there. It is soul"},{"speaker":"[Aaron Straker]","startTime":1143.575,"endTime":1147.657,"body":"sucking. Let's"},{"speaker":"[Bryan Boorstein]","startTime":1147.529,"endTime":1148.049,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":1147.697,"endTime":1148.058,"body":"put it that way."},{"speaker":"[Bryan Boorstein]","startTime":1148.45,"endTime":1152.738,"body":"I couldn't imagine doing"},{"speaker":"[Bryan Boorstein]","startTime":1148.45,"endTime":1152.738,"body":"like, like the combo of like, doing the back"},{"speaker":"[Bryan Boorstein]","startTime":1152.778,"endTime":1156.204,"body":"offset immediately into the"},{"speaker":"[Bryan Boorstein]","startTime":1152.778,"endTime":1156.204,"body":"drop must be like 20 to 25 reps, right?"},{"speaker":"[Aaron Straker]","startTime":1158.266,"endTime":1162.14,"body":"I went 12 and 11 and 13 or"},{"speaker":"[Aaron Straker]","startTime":1158.266,"endTime":1162.14,"body":"11"},{"speaker":"[Bryan Boorstein]","startTime":1162.097,"endTime":1163.117,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":1162.18,"endTime":1163.244,"body":"and 12 or something like that."},{"speaker":"[Aaron Straker]","startTime":1162.18,"endTime":1163.244,"body":"So"},{"speaker":"[Bryan Boorstein]","startTime":1163.257,"endTime":1163.498,"body":"yeah,"},{"speaker":"[Aaron Straker]","startTime":1163.264,"endTime":1164.187,"body":"yeah, I was like 21,"},{"speaker":"[Bryan Boorstein]","startTime":1164.158,"endTime":1165.779,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":1164.207,"endTime":1164.769,"body":"22 reps."},{"speaker":"[Bryan Boorstein]","startTime":1165.859,"endTime":1170.243,"body":"Yeah, no, that's, that's"},{"speaker":"[Bryan Boorstein]","startTime":1165.859,"endTime":1170.243,"body":"amazing. And I think a lot of this progress"},{"speaker":"[Bryan Boorstein]","startTime":1170.263,"endTime":1174.085,"body":"you've been making can probably"},{"speaker":"[Bryan Boorstein]","startTime":1170.263,"endTime":1174.085,"body":"be attributed to your consistent weight gain."},{"speaker":"[Bryan Boorstein]","startTime":1174.666,"endTime":1177.368,"body":"Like I'm going to guess if"},{"speaker":"[Bryan Boorstein]","startTime":1174.666,"endTime":1177.368,"body":"you were just hanging out at like the high"},{"speaker":"[Bryan Boorstein]","startTime":1177.448,"endTime":1182.051,"body":"one 90s or low 200s and being"},{"speaker":"[Bryan Boorstein]","startTime":1177.448,"endTime":1182.051,"body":"at maintenance, this probably wouldn't be progressing"},{"speaker":"[Bryan Boorstein]","startTime":1182.131,"endTime":1183.612,"body":"quite in the same manner"},{"speaker":"[Bryan Boorstein]","startTime":1182.131,"endTime":1183.612,"body":"that it is."},{"speaker":"[Aaron Straker]","startTime":1184.687,"endTime":1186.078,"body":"I agree 100% there, yeah."},{"speaker":"[Bryan Boorstein]","startTime":1186.389,"endTime":1192.992,"body":"Yeah. But like just to frame"},{"speaker":"[Bryan Boorstein]","startTime":1186.389,"endTime":1192.992,"body":"this question, it had one little nuance or"},{"speaker":"[Bryan Boorstein]","startTime":1193.012,"endTime":1196.915,"body":"caveat to it that I think"},{"speaker":"[Bryan Boorstein]","startTime":1193.012,"endTime":1196.915,"body":"is probably somewhat important for our discussion."},{"speaker":"[Bryan Boorstein]","startTime":1197.035,"endTime":1200.857,"body":"So this conversation, this"},{"speaker":"[Bryan Boorstein]","startTime":1197.035,"endTime":1200.857,"body":"question came through my DM a number of months"},{"speaker":"[Bryan Boorstein]","startTime":1200.897,"endTime":1203.959,"body":"ago, and we just haven't"},{"speaker":"[Bryan Boorstein]","startTime":1200.897,"endTime":1203.959,"body":"had a chance to really address it on the podcast"},{"speaker":"[Bryan Boorstein]","startTime":1203.979,"endTime":1208.562,"body":"yet. But it said, how do"},{"speaker":"[Bryan Boorstein]","startTime":1203.979,"endTime":1208.562,"body":"you set goals for each meso cycle? I'm a goal"},{"speaker":"[Bryan Boorstein]","startTime":1208.602,"endTime":1212.064,"body":"driven person and struggle"},{"speaker":"[Bryan Boorstein]","startTime":1208.602,"endTime":1212.064,"body":"setting goals since I am no longer focused"},{"speaker":"[Bryan Boorstein]","startTime":1212.104,"endTime":1216.962,"body":"on one rep maxes. And so"},{"speaker":"[Bryan Boorstein]","startTime":1212.104,"endTime":1216.962,"body":"I think the one rep maxes piece is the nuance"},{"speaker":"[Bryan Boorstein]","startTime":1216.982,"endTime":1227.268,"body":"that I'm referring to because"},{"speaker":"[Bryan Boorstein]","startTime":1216.982,"endTime":1227.268,"body":"there's definitely like, overridingly a different"},{"speaker":"[Bryan Boorstein]","startTime":1227.608,"endTime":1232.611,"body":"way that you approach training"},{"speaker":"[Bryan Boorstein]","startTime":1227.608,"endTime":1232.611,"body":"when you have a one rep max and your objective"},{"speaker":"[Bryan Boorstein]","startTime":1232.671,"endTime":1238.915,"body":"is to beat said one rep max"},{"speaker":"[Bryan Boorstein]","startTime":1232.671,"endTime":1238.915,"body":"at the end of said training cycle. Because"},{"speaker":"[Bryan Boorstein]","startTime":1239.455,"endTime":1245.677,"body":"it kind of flips the script"},{"speaker":"[Bryan Boorstein]","startTime":1239.455,"endTime":1245.677,"body":"on the philosophical approach to progressive"},{"speaker":"[Bryan Boorstein]","startTime":1245.797,"endTime":1250.719,"body":"overload, in a sense, not"},{"speaker":"[Bryan Boorstein]","startTime":1245.797,"endTime":1250.719,"body":"that you can't apply that to like a more powerlifting"},{"speaker":"[Bryan Boorstein]","startTime":1250.759,"endTime":1256.281,"body":"objective, but you do have"},{"speaker":"[Bryan Boorstein]","startTime":1250.759,"endTime":1256.281,"body":"these really like concrete numbers that you're"},{"speaker":"[Bryan Boorstein]","startTime":1256.321,"endTime":1260.442,"body":"trying to exceed, where in"},{"speaker":"[Bryan Boorstein]","startTime":1256.321,"endTime":1260.442,"body":"hypertrophy you're more chasing a stimulus."},{"speaker":"[Bryan Boorstein]","startTime":1261.542,"endTime":1267.604,"body":"So it can be a little bit"},{"speaker":"[Bryan Boorstein]","startTime":1261.542,"endTime":1267.604,"body":"ambiguous if you're not actually specifically"},{"speaker":"[Bryan Boorstein]","startTime":1267.664,"endTime":1273.626,"body":"trying to overload and reach"},{"speaker":"[Bryan Boorstein]","startTime":1267.664,"endTime":1273.626,"body":"a... given load for reps each mesocycle. And"},{"speaker":"[Bryan Boorstein]","startTime":1273.706,"endTime":1277.728,"body":"I don't necessarily think"},{"speaker":"[Bryan Boorstein]","startTime":1273.706,"endTime":1277.728,"body":"that that's the best way to approach hypertrophy"},{"speaker":"[Bryan Boorstein]","startTime":1277.768,"endTime":1284.591,"body":"is to say, well, I hack squatted,"},{"speaker":"[Bryan Boorstein]","startTime":1277.768,"endTime":1284.591,"body":"you know, 200 kilos last time. So now I have"},{"speaker":"[Bryan Boorstein]","startTime":1284.631,"endTime":1289.813,"body":"to do 205 or whatever it"},{"speaker":"[Bryan Boorstein]","startTime":1284.631,"endTime":1289.813,"body":"is. Like, it's just a different approach to"},{"speaker":"[Bryan Boorstein]","startTime":1289.873,"endTime":1292.954,"body":"it when you're not looking"},{"speaker":"[Bryan Boorstein]","startTime":1289.873,"endTime":1292.954,"body":"at one rep maxes. And so we just thought this"},{"speaker":"[Bryan Boorstein]","startTime":1292.994,"endTime":1297.336,"body":"was a great question to address."},{"speaker":"[Bryan Boorstein]","startTime":1292.994,"endTime":1297.336,"body":"And I think a lot of it is going to come down"},{"speaker":"[Bryan Boorstein]","startTime":1297.376,"endTime":1303.832,"body":"to psychology. Um, which"},{"speaker":"[Bryan Boorstein]","startTime":1297.376,"endTime":1303.832,"body":"is obviously a huge part of any training endeavor."},{"speaker":"[Aaron Straker]","startTime":1305.646,"endTime":1311.088,"body":"Yeah, I mean, it shouldn't"},{"speaker":"[Aaron Straker]","startTime":1305.646,"endTime":1311.088,"body":"be funny to me anymore, but there's like, as"},{"speaker":"[Aaron Straker]","startTime":1311.128,"endTime":1313.849,"body":"we're speaking, you know, like"},{"speaker":"[Aaron Straker]","startTime":1311.128,"endTime":1313.849,"body":"I'm like, okay, I have these points I want"},{"speaker":"[Aaron Straker]","startTime":1313.869,"endTime":1316.95,"body":"to hit and that sort of thing."},{"speaker":"[Aaron Straker]","startTime":1313.869,"endTime":1316.95,"body":"And then like you just literally like chop"},{"speaker":"[Aaron Straker]","startTime":1316.97,"endTime":1320.232,"body":"them down like one by one,"},{"speaker":"[Aaron Straker]","startTime":1316.97,"endTime":1320.232,"body":"like say the exact same things I was going"},{"speaker":"[Aaron Straker]","startTime":1320.252,"endTime":1326.934,"body":"to say. And then I'm like,"},{"speaker":"[Aaron Straker]","startTime":1320.252,"endTime":1326.934,"body":"ha, here we are. The psychology thing is huge."},{"speaker":"[Aaron Straker]","startTime":1327.054,"endTime":1331.516,"body":"And it's someone, you know,"},{"speaker":"[Aaron Straker]","startTime":1327.054,"endTime":1331.516,"body":"and like obviously Brian has to, like we've"},{"speaker":"[Aaron Straker]","startTime":1331.576,"endTime":1337.95,"body":"spent number of years on both"},{"speaker":"[Aaron Straker]","startTime":1331.576,"endTime":1337.95,"body":"sides of it. I personally was someone that"},{"speaker":"[Aaron Straker]","startTime":1337.97,"endTime":1343.092,"body":"like the working off of percentage"},{"speaker":"[Aaron Straker]","startTime":1337.97,"endTime":1343.092,"body":"and one rep maxes and stuff, it crippled me."},{"speaker":"[Aaron Straker]","startTime":1343.372,"endTime":1349.974,"body":"I just did, I never performed"},{"speaker":"[Aaron Straker]","startTime":1343.372,"endTime":1349.974,"body":"well on that. And I'm not bashing that methodology"},{"speaker":"[Aaron Straker]","startTime":1349.994,"endTime":1353.975,"body":"or whatever, but like I could"},{"speaker":"[Aaron Straker]","startTime":1349.994,"endTime":1353.975,"body":"never perform at the percentages. It would"},{"speaker":"[Aaron Straker]","startTime":1353.995,"endTime":1359.657,"body":"be like, okay, we do this now"},{"speaker":"[Aaron Straker]","startTime":1353.995,"endTime":1359.657,"body":"95% for like a triple and I would get one,"},{"speaker":"[Aaron Straker]","startTime":1360.017,"endTime":1363.31,"body":"you know? And then it would"},{"speaker":"[Aaron Straker]","startTime":1360.017,"endTime":1363.31,"body":"just like fuck my head up. And I'm like. We're"},{"speaker":"[Aaron Straker]","startTime":1363.35,"endTime":1366.951,"body":"only four weeks into this program,"},{"speaker":"[Aaron Straker]","startTime":1363.35,"endTime":1366.951,"body":"I'm already falling behind, I can't hit the"},{"speaker":"[Aaron Straker]","startTime":1366.991,"endTime":1371.893,"body":"numbers, like it fucking derailed"},{"speaker":"[Aaron Straker]","startTime":1366.991,"endTime":1371.893,"body":"me, you know? And I would go through mesocycles"},{"speaker":"[Aaron Straker]","startTime":1371.913,"endTime":1376.875,"body":"and like wouldn't progress"},{"speaker":"[Aaron Straker]","startTime":1371.913,"endTime":1376.875,"body":"in that sort of thing. And you know, partially"},{"speaker":"[Aaron Straker]","startTime":1376.975,"endTime":1382.037,"body":"those failures is a reason,"},{"speaker":"[Aaron Straker]","startTime":1376.975,"endTime":1382.037,"body":"I'm much more partial to the forgiving nature"},{"speaker":"[Aaron Straker]","startTime":1382.177,"endTime":1388.64,"body":"of mesocycles and hypertrophy,"},{"speaker":"[Aaron Straker]","startTime":1382.177,"endTime":1388.64,"body":"but on the flip side of it is, I wouldn't,"},{"speaker":"[Aaron Straker]","startTime":1388.94,"endTime":1393.634,"body":"this is my personal standpoint,"},{"speaker":"[Aaron Straker]","startTime":1388.94,"endTime":1393.634,"body":"I wouldn't try to micro-manage it. Right, because"},{"speaker":"[Aaron Straker]","startTime":1393.914,"endTime":1397.978,"body":"one, there's other factors"},{"speaker":"[Aaron Straker]","startTime":1393.914,"endTime":1397.978,"body":"that, I'm not sure if we're gonna get into"},{"speaker":"[Aaron Straker]","startTime":1398.378,"endTime":1401.861,"body":"in this episode or not, that"},{"speaker":"[Aaron Straker]","startTime":1398.378,"endTime":1401.861,"body":"play a large role in your progression. Like"},{"speaker":"[Aaron Straker]","startTime":1401.881,"endTime":1407.145,"body":"Brian and I just talked about,"},{"speaker":"[Aaron Straker]","startTime":1401.881,"endTime":1407.145,"body":"I'm at a very high body weight for me comparatively,"},{"speaker":"[Aaron Straker]","startTime":1407.285,"endTime":1412.91,"body":"from where I've hung out the"},{"speaker":"[Aaron Straker]","startTime":1407.285,"endTime":1412.91,"body":"last four years. Food is consistently higher,"},{"speaker":"[Aaron Straker]","startTime":1413.591,"endTime":1418.094,"body":"and I have everything to throw"},{"speaker":"[Aaron Straker]","startTime":1413.591,"endTime":1418.094,"body":"at this. You know what I mean? Outside of work,"},{"speaker":"[Aaron Straker]","startTime":1418.334,"endTime":1421.617,"body":"lifting weights is literally"},{"speaker":"[Aaron Straker]","startTime":1418.334,"endTime":1421.617,"body":"the only thing I do, so it does get a good"},{"speaker":"[Aaron Straker]","startTime":1421.657,"endTime":1426.733,"body":"amount of you know, my life"},{"speaker":"[Aaron Straker]","startTime":1421.657,"endTime":1426.733,"body":"force and I'm able to progress a lot. But if"},{"speaker":"[Aaron Straker]","startTime":1426.773,"endTime":1433.358,"body":"you would have told me in January,"},{"speaker":"[Aaron Straker]","startTime":1426.773,"endTime":1433.358,"body":"hey, like what's a goal to set for this, you"},{"speaker":"[Aaron Straker]","startTime":1433.398,"endTime":1438.182,"body":"know, block? I wouldn't have"},{"speaker":"[Aaron Straker]","startTime":1433.398,"endTime":1438.182,"body":"said it nearly as, you know, lofty as where"},{"speaker":"[Aaron Straker]","startTime":1438.282,"endTime":1442.025,"body":"I am now. And then I think"},{"speaker":"[Aaron Straker]","startTime":1438.282,"endTime":1442.025,"body":"I may have, would have like kind of undershot"},{"speaker":"[Aaron Straker]","startTime":1442.065,"endTime":1445.788,"body":"myself a little bit because"},{"speaker":"[Aaron Straker]","startTime":1442.065,"endTime":1445.788,"body":"I would have crossed it and then be like, well,"},{"speaker":"[Aaron Straker]","startTime":1445.828,"endTime":1449.951,"body":"what next? Maybe I should move"},{"speaker":"[Aaron Straker]","startTime":1445.828,"endTime":1449.951,"body":"that goal to like the Smith machine, you know,"},{"speaker":"[Aaron Straker]","startTime":1450.011,"endTime":1454.098,"body":"squad or something like that"},{"speaker":"[Aaron Straker]","startTime":1450.011,"endTime":1454.098,"body":"instead of just being like, hey. it's working"},{"speaker":"[Aaron Straker]","startTime":1454.118,"endTime":1459.521,"body":"really well, I'm not gonna"},{"speaker":"[Aaron Straker]","startTime":1454.118,"endTime":1459.521,"body":"fuck with it, sort of thing, so I think what"},{"speaker":"[Aaron Straker]","startTime":1459.601,"endTime":1462.783,"body":"I would, what I'm really trying"},{"speaker":"[Aaron Straker]","startTime":1459.601,"endTime":1462.783,"body":"to wrap up is like, I wouldn't necessarily"},{"speaker":"[Aaron Straker]","startTime":1462.823,"endTime":1468.326,"body":"try to overly micromanage it,"},{"speaker":"[Aaron Straker]","startTime":1462.823,"endTime":1468.326,"body":"and that is because of the forgiving nature"},{"speaker":"[Aaron Straker]","startTime":1468.666,"endTime":1472.648,"body":"of hypertrophy training, it"},{"speaker":"[Aaron Straker]","startTime":1468.666,"endTime":1472.648,"body":"is a little bit different than working off"},{"speaker":"[Aaron Straker]","startTime":1472.728,"endTime":1474.969,"body":"like the one RM and that sort"},{"speaker":"[Aaron Straker]","startTime":1472.728,"endTime":1474.969,"body":"of approach."},{"speaker":"[Bryan Boorstein]","startTime":1475.557,"endTime":1479.419,"body":"Yeah, no, as really well"},{"speaker":"[Bryan Boorstein]","startTime":1475.557,"endTime":1479.419,"body":"said, and like we've talked at length on here"},{"speaker":"[Bryan Boorstein]","startTime":1479.459,"endTime":1483.262,"body":"about why we don't think"},{"speaker":"[Bryan Boorstein]","startTime":1479.459,"endTime":1483.262,"body":"percentages are great to use unless, you know,"},{"speaker":"[Bryan Boorstein]","startTime":1483.942,"endTime":1486.364,"body":"you're writing the program"},{"speaker":"[Bryan Boorstein]","startTime":1483.942,"endTime":1486.364,"body":"yourself or you have a coach that knows you"},{"speaker":"[Bryan Boorstein]","startTime":1486.384,"endTime":1490.867,"body":"really well because if you"},{"speaker":"[Bryan Boorstein]","startTime":1486.384,"endTime":1490.867,"body":"knew yourself or if your coach knew you, they"},{"speaker":"[Bryan Boorstein]","startTime":1490.887,"endTime":1495.23,"body":"would know that 95% is not"},{"speaker":"[Bryan Boorstein]","startTime":1490.887,"endTime":1495.23,"body":"a weight that you can do a double or even or"},{"speaker":"[Bryan Boorstein]","startTime":1495.25,"endTime":1499.893,"body":"a triple at like, you know,"},{"speaker":"[Bryan Boorstein]","startTime":1495.25,"endTime":1499.893,"body":"they would they that would be an 88% or something"},{"speaker":"[Bryan Boorstein]","startTime":1499.913,"endTime":1503.395,"body":"along those lines because"},{"speaker":"[Bryan Boorstein]","startTime":1499.913,"endTime":1503.395,"body":"everybody's fiber type and blah, blah, blah."},{"speaker":"[Bryan Boorstein]","startTime":1503.455,"endTime":1507.798,"body":"All of that's different."},{"speaker":"[Bryan Boorstein]","startTime":1503.455,"endTime":1507.798,"body":"But I do, you know, it's interesting to, cause"},{"speaker":"[Bryan Boorstein]","startTime":1507.878,"endTime":1512.06,"body":"I do see a lot of parallels"},{"speaker":"[Bryan Boorstein]","startTime":1507.878,"endTime":1512.06,"body":"between how you would approach hypertrophy"},{"speaker":"[Bryan Boorstein]","startTime":1512.08,"endTime":1515.162,"body":"and how you would approach,"},{"speaker":"[Bryan Boorstein]","startTime":1512.08,"endTime":1515.162,"body":"you know, trying to beat a one rep max. Because"},{"speaker":"[Bryan Boorstein]","startTime":1516.002,"endTime":1520.945,"body":"when you look at your one"},{"speaker":"[Bryan Boorstein]","startTime":1516.002,"endTime":1520.945,"body":"rep max on a movement and then you go into"},{"speaker":"[Bryan Boorstein]","startTime":1520.985,"endTime":1526.768,"body":"a cycle where your goal is"},{"speaker":"[Bryan Boorstein]","startTime":1520.985,"endTime":1526.768,"body":"to improve that one rep max, it's not like"},{"speaker":"[Bryan Boorstein]","startTime":1526.988,"endTime":1531.03,"body":"every week. you're trying"},{"speaker":"[Bryan Boorstein]","startTime":1526.988,"endTime":1531.03,"body":"to beat your one rep max. So you deadlift 500"},{"speaker":"[Bryan Boorstein]","startTime":1531.33,"endTime":1534.171,"body":"and then the next week you're"},{"speaker":"[Bryan Boorstein]","startTime":1531.33,"endTime":1534.171,"body":"like, now I'm gonna deadlift 505 and then now"},{"speaker":"[Bryan Boorstein]","startTime":1534.191,"endTime":1537.913,"body":"I'm gonna deadlift 510, right?"},{"speaker":"[Bryan Boorstein]","startTime":1534.191,"endTime":1537.913,"body":"You look at it on much more of a macro scale"},{"speaker":"[Bryan Boorstein]","startTime":1538.173,"endTime":1541.894,"body":"where you're like, well,"},{"speaker":"[Bryan Boorstein]","startTime":1538.173,"endTime":1541.894,"body":"my one RM is 500 pounds. And so I'm gonna go"},{"speaker":"[Bryan Boorstein]","startTime":1541.914,"endTime":1546.016,"body":"through this whole big long"},{"speaker":"[Bryan Boorstein]","startTime":1541.914,"endTime":1546.016,"body":"cycle of five to 10 weeks. And then at the"},{"speaker":"[Bryan Boorstein]","startTime":1546.056,"endTime":1549.818,"body":"end of this five to 10 week"},{"speaker":"[Bryan Boorstein]","startTime":1546.056,"endTime":1549.818,"body":"cycle, my goal is to beat my one rep max of"},{"speaker":"[Bryan Boorstein]","startTime":1549.838,"endTime":1555.76,"body":"500 pounds. And so there's"},{"speaker":"[Bryan Boorstein]","startTime":1549.838,"endTime":1555.76,"body":"these stepping stones that are implemented."},{"speaker":"[Bryan Boorstein]","startTime":1556.253,"endTime":1561.957,"body":"as part of the process to"},{"speaker":"[Bryan Boorstein]","startTime":1556.253,"endTime":1561.957,"body":"get you to your objective. And I don't see"},{"speaker":"[Bryan Boorstein]","startTime":1561.997,"endTime":1566.74,"body":"hypertrophy being different"},{"speaker":"[Bryan Boorstein]","startTime":1561.997,"endTime":1566.74,"body":"than that. It's just a different rep range."},{"speaker":"[Bryan Boorstein]","startTime":1567.14,"endTime":1571.563,"body":"And so I think this may be"},{"speaker":"[Bryan Boorstein]","startTime":1567.14,"endTime":1571.563,"body":"like a good jumping off point to kind of go"},{"speaker":"[Bryan Boorstein]","startTime":1571.643,"endTime":1575.426,"body":"into like progression through"},{"speaker":"[Bryan Boorstein]","startTime":1571.643,"endTime":1575.426,"body":"a mesocycle. Cause this is something we've"},{"speaker":"[Bryan Boorstein]","startTime":1575.466,"endTime":1578.608,"body":"touched on maybe a year ago."},{"speaker":"[Bryan Boorstein]","startTime":1575.466,"endTime":1578.608,"body":"We had an episode about it, but it's been a"},{"speaker":"[Bryan Boorstein]","startTime":1578.648,"endTime":1583.531,"body":"long time and we have a bunch"},{"speaker":"[Bryan Boorstein]","startTime":1578.648,"endTime":1583.531,"body":"of new listeners. And so when you are progressing"},{"speaker":"[Bryan Boorstein]","startTime":1583.551,"endTime":1588.918,"body":"through a mesocycle, I don't..."},{"speaker":"[Bryan Boorstein]","startTime":1583.551,"endTime":1588.918,"body":"think you necessarily have to take the approach"},{"speaker":"[Bryan Boorstein]","startTime":1589.538,"endTime":1595.519,"body":"of trying to set a new PR"},{"speaker":"[Bryan Boorstein]","startTime":1589.538,"endTime":1595.519,"body":"every week. In the case of Aaron's situation"},{"speaker":"[Bryan Boorstein]","startTime":1595.539,"endTime":1600.981,"body":"with his hack squat that"},{"speaker":"[Bryan Boorstein]","startTime":1595.539,"endTime":1600.981,"body":"he keeps referencing, this is happening because"},{"speaker":"[Bryan Boorstein]","startTime":1601.741,"endTime":1608.403,"body":"of the fact that he's putting"},{"speaker":"[Bryan Boorstein]","startTime":1601.741,"endTime":1608.403,"body":"on weight and he's got this kind of new approach"},{"speaker":"[Bryan Boorstein]","startTime":1608.423,"endTime":1612.084,"body":"to training and he's working"},{"speaker":"[Bryan Boorstein]","startTime":1608.423,"endTime":1612.084,"body":"with a coach that, you know, has him going"},{"speaker":"[Bryan Boorstein]","startTime":1612.124,"endTime":1616.917,"body":"to failure. essentially every"},{"speaker":"[Bryan Boorstein]","startTime":1612.124,"endTime":1616.917,"body":"week on this top set. And then if he makes"},{"speaker":"[Bryan Boorstein]","startTime":1616.957,"endTime":1620.422,"body":"his reps, then that would"},{"speaker":"[Bryan Boorstein]","startTime":1616.957,"endTime":1620.422,"body":"warrant an increase in weight. And then, you"},{"speaker":"[Bryan Boorstein]","startTime":1620.442,"endTime":1623.447,"body":"know, if he makes his reps,"},{"speaker":"[Bryan Boorstein]","startTime":1620.442,"endTime":1623.447,"body":"then again, increase weight and the process"},{"speaker":"[Bryan Boorstein]","startTime":1623.467,"endTime":1628.373,"body":"kind of just continues. But"},{"speaker":"[Bryan Boorstein]","startTime":1623.467,"endTime":1628.373,"body":"it's reactive. If he doesn't make his reps,"},{"speaker":"[Bryan Boorstein]","startTime":1628.894,"endTime":1633.102,"body":"then he doesn't increase"},{"speaker":"[Bryan Boorstein]","startTime":1628.894,"endTime":1633.102,"body":"weight. So that part is different than you"},{"speaker":"[Bryan Boorstein]","startTime":1633.122,"endTime":1636.784,"body":"would see in a one RM percentage"},{"speaker":"[Bryan Boorstein]","startTime":1633.122,"endTime":1636.784,"body":"based progression plan where it's like, hey,"},{"speaker":"[Bryan Boorstein]","startTime":1636.804,"endTime":1640.606,"body":"we did 88% this week, we're"},{"speaker":"[Bryan Boorstein]","startTime":1636.804,"endTime":1640.606,"body":"gonna do 90% the next week or whatever that"},{"speaker":"[Bryan Boorstein]","startTime":1640.626,"endTime":1644.828,"body":"kind of semi-linear or wave"},{"speaker":"[Bryan Boorstein]","startTime":1640.626,"endTime":1644.828,"body":"progression is, there's kind of a plan involved"},{"speaker":"[Bryan Boorstein]","startTime":1644.848,"endTime":1648.35,"body":"in it. Whereas with Aaron's"},{"speaker":"[Bryan Boorstein]","startTime":1644.848,"endTime":1648.35,"body":"approach to the hack squat, it's much more"},{"speaker":"[Bryan Boorstein]","startTime":1648.39,"endTime":1653.893,"body":"reactive and based on his"},{"speaker":"[Bryan Boorstein]","startTime":1648.39,"endTime":1653.893,"body":"prior performance. So there's subtle differences"},{"speaker":"[Bryan Boorstein]","startTime":1653.933,"endTime":1658.155,"body":"there, but like the way that"},{"speaker":"[Bryan Boorstein]","startTime":1653.933,"endTime":1658.155,"body":"I progress through a meso cycle, it's more"},{"speaker":"[Bryan Boorstein]","startTime":1658.215,"endTime":1663.482,"body":"going to similarly emulate"},{"speaker":"[Bryan Boorstein]","startTime":1658.215,"endTime":1663.482,"body":"of a cycle that is like say a six to 10 week"},{"speaker":"[Bryan Boorstein]","startTime":1663.522,"endTime":1668.966,"body":"period where you try to exceed"},{"speaker":"[Bryan Boorstein]","startTime":1663.522,"endTime":1668.966,"body":"your one rep max from the prior cycle. So like"},{"speaker":"[Bryan Boorstein]","startTime":1668.986,"endTime":1673.869,"body":"in my progression model where"},{"speaker":"[Bryan Boorstein]","startTime":1668.986,"endTime":1673.869,"body":"we start, you know, we won't go into at this"},{"speaker":"[Bryan Boorstein]","startTime":1673.929,"endTime":1677.071,"body":"moment, the difference between"},{"speaker":"[Bryan Boorstein]","startTime":1673.929,"endTime":1677.071,"body":"short movements and length and movements. We'll"},{"speaker":"[Bryan Boorstein]","startTime":1677.091,"endTime":1681.633,"body":"just say that movements are"},{"speaker":"[Bryan Boorstein]","startTime":1677.091,"endTime":1681.633,"body":"going to start slightly further from failure."},{"speaker":"[Bryan Boorstein]","startTime":1682.114,"endTime":1685.236,"body":"And then week to week, we're"},{"speaker":"[Bryan Boorstein]","startTime":1682.114,"endTime":1685.236,"body":"going to work closer and closer and closer"},{"speaker":"[Bryan Boorstein]","startTime":1685.296,"endTime":1689.959,"body":"to failure until the end"},{"speaker":"[Bryan Boorstein]","startTime":1685.296,"endTime":1689.959,"body":"of the cycle when you butt up against failure,"},{"speaker":"[Bryan Boorstein]","startTime":1690.019,"endTime":1695.262,"body":"you work as hard as you're"},{"speaker":"[Bryan Boorstein]","startTime":1690.019,"endTime":1695.262,"body":"going to work. And then that provides you a"},{"speaker":"[Bryan Boorstein]","startTime":1695.382,"endTime":1700.446,"body":"kind of obvious point of,"},{"speaker":"[Bryan Boorstein]","startTime":1695.382,"endTime":1700.446,"body":"hey, this was the most weight that I could"},{"speaker":"[Bryan Boorstein]","startTime":1700.486,"endTime":1705.189,"body":"do for x number of reps."},{"speaker":"[Bryan Boorstein]","startTime":1700.486,"endTime":1705.189,"body":"And then I would have a reset week at that"},{"speaker":"[Bryan Boorstein]","startTime":1705.229,"endTime":1709.252,"body":"point, which is sort of like"},{"speaker":"[Bryan Boorstein]","startTime":1705.229,"endTime":1709.252,"body":"a deload. But I just call it a reset week because"},{"speaker":"[Bryan Boorstein]","startTime":1709.272,"endTime":1715.076,"body":"it doesn't always mean that"},{"speaker":"[Bryan Boorstein]","startTime":1709.272,"endTime":1715.076,"body":"I'm trying to facilitate recovery as much as"},{"speaker":"[Bryan Boorstein]","startTime":1715.436,"endTime":1720.694,"body":"trying to. reset my progression"},{"speaker":"[Bryan Boorstein]","startTime":1715.436,"endTime":1720.694,"body":"model to build momentum again. I kind of think"},{"speaker":"[Bryan Boorstein]","startTime":1720.734,"endTime":1725.595,"body":"of it like that a little"},{"speaker":"[Bryan Boorstein]","startTime":1720.734,"endTime":1725.595,"body":"bit. And so when I then reset and then go through"},{"speaker":"[Bryan Boorstein]","startTime":1725.635,"endTime":1729.396,"body":"my next six to eight weeks"},{"speaker":"[Bryan Boorstein]","startTime":1725.635,"endTime":1729.396,"body":"of progression, where I start further from"},{"speaker":"[Bryan Boorstein]","startTime":1729.436,"endTime":1732.957,"body":"failure and I build week"},{"speaker":"[Bryan Boorstein]","startTime":1729.436,"endTime":1732.957,"body":"to week, and then eventually I end up again"},{"speaker":"[Bryan Boorstein]","startTime":1733.097,"endTime":1739.379,"body":"at failure, my goal in that"},{"speaker":"[Bryan Boorstein]","startTime":1733.097,"endTime":1739.379,"body":"final week is to beat whatever I achieved in"},{"speaker":"[Bryan Boorstein]","startTime":1739.479,"endTime":1744.94,"body":"the prior MesoCycles final"},{"speaker":"[Bryan Boorstein]","startTime":1739.479,"endTime":1744.94,"body":"week. And so in a sense, we're kind of comparing"},{"speaker":"[Bryan Boorstein]","startTime":1745.04,"endTime":1749.496,"body":"apples to apples. We're just"},{"speaker":"[Bryan Boorstein]","startTime":1745.04,"endTime":1749.496,"body":"not doing it week to week basis. It's more"},{"speaker":"[Bryan Boorstein]","startTime":1749.516,"endTime":1754.0,"body":"of like this macro view of"},{"speaker":"[Bryan Boorstein]","startTime":1749.516,"endTime":1754.0,"body":"like, well, eight weeks ago I did this and"},{"speaker":"[Bryan Boorstein]","startTime":1754.02,"endTime":1757.103,"body":"now I have this plan that"},{"speaker":"[Bryan Boorstein]","startTime":1754.02,"endTime":1757.103,"body":"I'm putting together so that eight weeks from"},{"speaker":"[Bryan Boorstein]","startTime":1757.183,"endTime":1761.547,"body":"now, I can try to beat what"},{"speaker":"[Bryan Boorstein]","startTime":1757.183,"endTime":1761.547,"body":"I did eight weeks prior. And so yeah, I think"},{"speaker":"[Bryan Boorstein]","startTime":1761.587,"endTime":1765.81,"body":"in many ways it is a similar"},{"speaker":"[Bryan Boorstein]","startTime":1761.587,"endTime":1765.81,"body":"model to how you would approach trying to exceed"},{"speaker":"[Bryan Boorstein]","startTime":1765.83,"endTime":1768.113,"body":"your one RM on a movement"},{"speaker":"[Bryan Boorstein]","startTime":1765.83,"endTime":1768.113,"body":"over the course of a cycle."},{"speaker":"[Aaron Straker]","startTime":1770.482,"endTime":1774.804,"body":"Yeah, that's really, really"},{"speaker":"[Aaron Straker]","startTime":1770.482,"endTime":1774.804,"body":"well said. I think one thing that you said"},{"speaker":"[Aaron Straker]","startTime":1774.824,"endTime":1779.466,"body":"that I think we should really"},{"speaker":"[Aaron Straker]","startTime":1774.824,"endTime":1779.466,"body":"kind of give more time to is looking at it"},{"speaker":"[Aaron Straker]","startTime":1779.506,"endTime":1785.05,"body":"from a mess cycle to a mess"},{"speaker":"[Aaron Straker]","startTime":1779.506,"endTime":1785.05,"body":"cycle sort of thing. I mean, because that's"},{"speaker":"[Aaron Straker]","startTime":1785.07,"endTime":1789.552,"body":"a very obvious, like, hey,"},{"speaker":"[Aaron Straker]","startTime":1785.07,"endTime":1789.552,"body":"and this is a reason why it's great to have"},{"speaker":"[Aaron Straker]","startTime":1789.692,"endTime":1794.495,"body":"people be tracking your training"},{"speaker":"[Aaron Straker]","startTime":1789.692,"endTime":1794.495,"body":"in a log app or a log book or something like"},{"speaker":"[Aaron Straker]","startTime":1794.515,"endTime":1798.317,"body":"that so that you can go back"},{"speaker":"[Aaron Straker]","startTime":1794.515,"endTime":1798.317,"body":"and compare. Because let's face it, memory"},{"speaker":"[Aaron Straker]","startTime":1798.337,"endTime":1802.043,"body":"is poor. You know what I mean?"},{"speaker":"[Aaron Straker]","startTime":1798.337,"endTime":1802.043,"body":"I would say like, if you're like, okay, Brian,"},{"speaker":"[Aaron Straker]","startTime":1802.523,"endTime":1807.645,"body":"what did you do for these eight"},{"speaker":"[Aaron Straker]","startTime":1802.523,"endTime":1807.645,"body":"movements at the end of your mesocycle in November"},{"speaker":"[Aaron Straker]","startTime":1807.665,"endTime":1814.848,"body":"or whatever? You could probably"},{"speaker":"[Aaron Straker]","startTime":1807.665,"endTime":1814.848,"body":"get to within 10% accuracy, but that 10% progress"},{"speaker":"[Aaron Straker]","startTime":1814.888,"endTime":1818.05,"body":"is probably more progress than"},{"speaker":"[Aaron Straker]","startTime":1814.888,"endTime":1818.05,"body":"you would even make in a mesocycle. So that's"},{"speaker":"[Aaron Straker]","startTime":1818.07,"endTime":1823.392,"body":"the importance of keeping decent"},{"speaker":"[Aaron Straker]","startTime":1818.07,"endTime":1823.392,"body":"notes and things there. But the reason looking"},{"speaker":"[Aaron Straker]","startTime":1823.432,"endTime":1828.09,"body":"at it from a grander scale"},{"speaker":"[Aaron Straker]","startTime":1823.432,"endTime":1828.09,"body":"is like, because... it's not always going to"},{"speaker":"[Aaron Straker]","startTime":1828.11,"endTime":1831.331,"body":"be linear. You know, like for"},{"speaker":"[Aaron Straker]","startTime":1828.11,"endTime":1831.331,"body":"example, yesterday, hack spot went really,"},{"speaker":"[Aaron Straker]","startTime":1831.371,"endTime":1837.352,"body":"really good. Today was my push"},{"speaker":"[Aaron Straker]","startTime":1831.371,"endTime":1837.352,"body":"day. It was a higher stress work day. I kind"},{"speaker":"[Aaron Straker]","startTime":1837.392,"endTime":1841.413,"body":"of didn't get my food in on"},{"speaker":"[Aaron Straker]","startTime":1837.392,"endTime":1841.413,"body":"time like I should have and had to go squeeze"},{"speaker":"[Aaron Straker]","startTime":1841.453,"endTime":1845.635,"body":"the gym. And I didn't progress"},{"speaker":"[Aaron Straker]","startTime":1841.453,"endTime":1845.635,"body":"on literally fucking anything, right? Like"},{"speaker":"[Aaron Straker]","startTime":1845.775,"endTime":1850.276,"body":"all my movements, I performed"},{"speaker":"[Aaron Straker]","startTime":1845.775,"endTime":1850.276,"body":"less reps, like literally across the entire"},{"speaker":"[Aaron Straker]","startTime":1850.336,"endTime":1855.677,"body":"day compared to the week prior."},{"speaker":"[Aaron Straker]","startTime":1850.336,"endTime":1855.677,"body":"And you're gonna have those days it happened"},{"speaker":"[Aaron Straker]","startTime":1855.697,"endTime":1860.921,"body":"where like, There's so many,"},{"speaker":"[Aaron Straker]","startTime":1855.697,"endTime":1860.921,"body":"when you are comparing like apples to apples"},{"speaker":"[Aaron Straker]","startTime":1860.961,"endTime":1864.164,"body":"and you, maybe last week you"},{"speaker":"[Aaron Straker]","startTime":1860.961,"endTime":1864.164,"body":"had a really good week where you did improve"},{"speaker":"[Aaron Straker]","startTime":1864.424,"endTime":1866.666,"body":"a rep across the board. Maybe"},{"speaker":"[Aaron Straker]","startTime":1864.424,"endTime":1866.666,"body":"you have one of those days where you improved"},{"speaker":"[Aaron Straker]","startTime":1866.726,"endTime":1870.989,"body":"two reps, but sleep is lower,"},{"speaker":"[Aaron Straker]","startTime":1866.726,"endTime":1870.989,"body":"right? Maybe you're a little bit dehydrated."},{"speaker":"[Aaron Straker]","startTime":1871.49,"endTime":1879.316,"body":"In the research or evidence,"},{"speaker":"[Aaron Straker]","startTime":1871.49,"endTime":1879.316,"body":"I should say, on dehydration is quite telling."},{"speaker":"[Aaron Straker]","startTime":1879.516,"endTime":1884.36,"body":"It's like a 2% dehydration,"},{"speaker":"[Aaron Straker]","startTime":1879.516,"endTime":1884.36,"body":"which is not much. Your performance output"},{"speaker":"[Aaron Straker]","startTime":1884.46,"endTime":1889.03,"body":"is notably less. Um, there's"},{"speaker":"[Aaron Straker]","startTime":1884.46,"endTime":1889.03,"body":"these little things that impact it. And that's"},{"speaker":"[Aaron Straker]","startTime":1889.071,"endTime":1894.6,"body":"why like sitting on a grander"},{"speaker":"[Aaron Straker]","startTime":1889.071,"endTime":1894.6,"body":"scale is more, it's better for comparison is"},{"speaker":"[Aaron Straker]","startTime":1894.62,"endTime":1895.761,"body":"what I'm really trying to say."},{"speaker":"[Bryan Boorstein]","startTime":1896.302,"endTime":1900.386,"body":"Yeah, no, that's a really"},{"speaker":"[Bryan Boorstein]","startTime":1896.302,"endTime":1900.386,"body":"good point. And I mean, I really do think that"},{"speaker":"[Bryan Boorstein]","startTime":1900.426,"endTime":1903.889,"body":"if you're chasing 1RMs, you"},{"speaker":"[Bryan Boorstein]","startTime":1900.426,"endTime":1903.889,"body":"do look at it over the course of that longer"},{"speaker":"[Bryan Boorstein]","startTime":1903.949,"endTime":1908.393,"body":"scale. Like nobody's trying"},{"speaker":"[Bryan Boorstein]","startTime":1903.949,"endTime":1908.393,"body":"to beat their 1RM every week, week upon week."},{"speaker":"[Bryan Boorstein]","startTime":1910.415,"endTime":1913.378,"body":"And then I want to kind of,"},{"speaker":"[Bryan Boorstein]","startTime":1910.415,"endTime":1913.378,"body":"it's a little bit unrelated, but to touch on"},{"speaker":"[Bryan Boorstein]","startTime":1913.498,"endTime":1917.442,"body":"one thing you said about"},{"speaker":"[Bryan Boorstein]","startTime":1913.498,"endTime":1917.442,"body":"the importance of tracking as we go through."},{"speaker":"[Bryan Boorstein]","startTime":1919.224,"endTime":1924.946,"body":"Because There are certain"},{"speaker":"[Bryan Boorstein]","startTime":1919.224,"endTime":1924.946,"body":"exercises that we do in hypertrophy training,"},{"speaker":"[Bryan Boorstein]","startTime":1925.046,"endTime":1930.728,"body":"specifically like compound"},{"speaker":"[Bryan Boorstein]","startTime":1925.046,"endTime":1930.728,"body":"leg movements where you're just completely"},{"speaker":"[Bryan Boorstein]","startTime":1930.768,"endTime":1934.27,"body":"stable, like a hack squad"},{"speaker":"[Bryan Boorstein]","startTime":1930.768,"endTime":1934.27,"body":"or a leg press or a pendulum or something like"},{"speaker":"[Bryan Boorstein]","startTime":1934.31,"endTime":1939.452,"body":"that. And if you don't go"},{"speaker":"[Bryan Boorstein]","startTime":1934.31,"endTime":1939.452,"body":"into the session with some sort of knowledge"},{"speaker":"[Bryan Boorstein]","startTime":1939.532,"endTime":1943.313,"body":"about what you achieved the"},{"speaker":"[Bryan Boorstein]","startTime":1939.532,"endTime":1943.313,"body":"prior week and what your objective is this"},{"speaker":"[Bryan Boorstein]","startTime":1943.393,"endTime":1947.995,"body":"week and say you're just"},{"speaker":"[Bryan Boorstein]","startTime":1943.393,"endTime":1947.995,"body":"like, well, I'm going to hit two RIR or one"},{"speaker":"[Bryan Boorstein]","startTime":1948.135,"endTime":1953.07,"body":"RIR. I mean, that range of"},{"speaker":"[Bryan Boorstein]","startTime":1948.135,"endTime":1953.07,"body":"what you think. could be one RIR or two RIR,"},{"speaker":"[Bryan Boorstein]","startTime":1953.33,"endTime":1957.412,"body":"could be six to 15 reps."},{"speaker":"[Bryan Boorstein]","startTime":1953.33,"endTime":1957.412,"body":"I mean, you could go into that and be like,"},{"speaker":"[Bryan Boorstein]","startTime":1957.492,"endTime":1960.294,"body":"cool, I'm not gonna look"},{"speaker":"[Bryan Boorstein]","startTime":1957.492,"endTime":1960.294,"body":"at my log book, right? I'm just gonna do my"},{"speaker":"[Bryan Boorstein]","startTime":1960.354,"endTime":1964.456,"body":"set. And when I feel like"},{"speaker":"[Bryan Boorstein]","startTime":1960.354,"endTime":1964.456,"body":"I'm at one RIR, I'm gonna stop. The amount"},{"speaker":"[Bryan Boorstein]","startTime":1964.496,"endTime":1967.758,"body":"of times that I would have"},{"speaker":"[Bryan Boorstein]","startTime":1964.496,"endTime":1967.758,"body":"stopped like four reps before what I actually"},{"speaker":"[Bryan Boorstein]","startTime":1967.798,"endTime":1971.54,"body":"could do, right? Just one"},{"speaker":"[Bryan Boorstein]","startTime":1967.798,"endTime":1971.54,"body":"of those things. And I know you can relate"},{"speaker":"[Bryan Boorstein]","startTime":1971.58,"endTime":1972.04,"body":"to that too."},{"speaker":"[Aaron Straker]","startTime":1975.362,"endTime":1980.083,"body":"If you go to my Instagram profile"},{"speaker":"[Aaron Straker]","startTime":1975.362,"endTime":1980.083,"body":"and you find that that back offset drop set"},{"speaker":"[Aaron Straker]","startTime":1980.103,"endTime":1988.246,"body":"video, I have like at least"},{"speaker":"[Aaron Straker]","startTime":1980.103,"endTime":1988.246,"body":"one more rep on the back off and I think two"},{"speaker":"[Aaron Straker]","startTime":1988.286,"endTime":1992.387,"body":"more on the drop set. In the"},{"speaker":"[Aaron Straker]","startTime":1988.286,"endTime":1992.387,"body":"fact that in like that's the fact of the matter"},{"speaker":"[Aaron Straker]","startTime":1992.427,"endTime":1998.909,"body":"watching the video, that is"},{"speaker":"[Aaron Straker]","startTime":1992.427,"endTime":1998.909,"body":"nightmare inducing for how it felt when I was"},{"speaker":"[Aaron Straker]","startTime":1998.969,"endTime":2004.724,"body":"there. And I think like there's"},{"speaker":"[Aaron Straker]","startTime":1998.969,"endTime":2004.724,"body":"the... The self-perception of how something"},{"speaker":"[Aaron Straker]","startTime":2004.764,"endTime":2008.567,"body":"feels, right, especially in"},{"speaker":"[Aaron Straker]","startTime":2004.764,"endTime":2008.567,"body":"proximity to failure, especially like Brian"},{"speaker":"[Aaron Straker]","startTime":2008.587,"endTime":2012.31,"body":"said, with those compound movements"},{"speaker":"[Aaron Straker]","startTime":2008.587,"endTime":2012.31,"body":"when you are stable, those sorts of things"},{"speaker":"[Aaron Straker]","startTime":2012.33,"endTime":2016.754,"body":"that are, you're using multiple"},{"speaker":"[Aaron Straker]","startTime":2012.33,"endTime":2016.754,"body":"synergistic muscle groups to produce force"},{"speaker":"[Aaron Straker]","startTime":2016.794,"endTime":2023.439,"body":"and move, they feel very, very"},{"speaker":"[Aaron Straker]","startTime":2016.794,"endTime":2023.439,"body":"challenging, right? However, you can, there's,"},{"speaker":"[Aaron Straker]","startTime":2023.479,"endTime":2029.044,"body":"you are generally at like an"},{"speaker":"[Aaron Straker]","startTime":2023.479,"endTime":2029.044,"body":"80 to 90% output of what your capacity truly"},{"speaker":"[Aaron Straker]","startTime":2029.144,"endTime":2033.387,"body":"is. And that is one of those"},{"speaker":"[Aaron Straker]","startTime":2029.144,"endTime":2033.387,"body":"things where... Like you said, you could, if"},{"speaker":"[Aaron Straker]","startTime":2033.427,"endTime":2038.632,"body":"you didn't know, hey, last"},{"speaker":"[Aaron Straker]","startTime":2033.427,"endTime":2038.632,"body":"week I did 100 kilos or something like that,"},{"speaker":"[Aaron Straker]","startTime":2038.952,"endTime":2043.316,"body":"you might load like 85 on there"},{"speaker":"[Aaron Straker]","startTime":2038.952,"endTime":2043.316,"body":"and be like, yeah, that's a two RIR. But I"},{"speaker":"[Aaron Straker]","startTime":2043.356,"endTime":2048.04,"body":"mean, it really, really isn't."},{"speaker":"[Aaron Straker]","startTime":2043.356,"endTime":2048.04,"body":"That's such a good point to bring up. That"},{"speaker":"[Aaron Straker]","startTime":2048.08,"endTime":2052.584,"body":"is the real benefit there is,"},{"speaker":"[Aaron Straker]","startTime":2048.08,"endTime":2052.584,"body":"there's times where I'll be like warming up,"},{"speaker":"[Aaron Straker]","startTime":2052.764,"endTime":2057.709,"body":"and I'll be like, fuck, I did"},{"speaker":"[Aaron Straker]","startTime":2052.764,"endTime":2057.709,"body":"that last week? Holy shit, this feels so heavy."},{"speaker":"[Aaron Straker]","startTime":2058.8019999999997,"endTime":2062.112,"body":"And then I warm up a couple"},{"speaker":"[Aaron Straker]","startTime":2058.8019999999997,"endTime":2062.112,"body":"sets and like, sure as shit, it's moving. And"},{"speaker":"[Aaron Straker]","startTime":2062.132,"endTime":2066.705,"body":"I'm like, if I didn't, I literally"},{"speaker":"[Aaron Straker]","startTime":2062.132,"endTime":2066.705,"body":"would have sandbagged myself like hard here."},{"speaker":"[Bryan Boorstein]","startTime":2067.333,"endTime":2071.1949999999997,"body":"Yeah, no, for sure. And I"},{"speaker":"[Bryan Boorstein]","startTime":2067.333,"endTime":2071.1949999999997,"body":"mean, that can apply to any movement, but I"},{"speaker":"[Bryan Boorstein]","startTime":2071.2349999999997,"endTime":2074.478,"body":"think it's much more specific"},{"speaker":"[Bryan Boorstein]","startTime":2071.2349999999997,"endTime":2074.478,"body":"to these types of movements. Because I've actually"},{"speaker":"[Bryan Boorstein]","startTime":2074.558,"endTime":2078.4,"body":"done this experiment. I was"},{"speaker":"[Bryan Boorstein]","startTime":2074.558,"endTime":2078.4,"body":"curious when this whole philosophical approach"},{"speaker":"[Bryan Boorstein]","startTime":2078.42,"endTime":2082.843,"body":"to progressive overload came"},{"speaker":"[Bryan Boorstein]","startTime":2078.42,"endTime":2082.843,"body":"out with like Brian Miner kind of pushing it"},{"speaker":"[Bryan Boorstein]","startTime":2082.903,"endTime":2087.527,"body":"a bit that you really don't"},{"speaker":"[Bryan Boorstein]","startTime":2082.903,"endTime":2087.527,"body":"need to force progression, but you really just"},{"speaker":"[Bryan Boorstein]","startTime":2087.547,"endTime":2091.209,"body":"need to notice it. Was kind"},{"speaker":"[Bryan Boorstein]","startTime":2087.547,"endTime":2091.209,"body":"of the idea like, oh, that was too easy. So"},{"speaker":"[Bryan Boorstein]","startTime":2091.269,"endTime":2095.352,"body":"I should add weight next"},{"speaker":"[Bryan Boorstein]","startTime":2091.269,"endTime":2095.352,"body":"week. And so I started doing this thing where"},{"speaker":"[Bryan Boorstein]","startTime":2095.392,"endTime":2099.746,"body":"I would just not look at"},{"speaker":"[Bryan Boorstein]","startTime":2095.392,"endTime":2099.746,"body":"my log book going into the session. And I would"},{"speaker":"[Bryan Boorstein]","startTime":2099.766,"endTime":2106.948,"body":"just try to follow RIR so"},{"speaker":"[Bryan Boorstein]","startTime":2099.766,"endTime":2106.948,"body":"that I would have what I consider to be an"},{"speaker":"[Bryan Boorstein]","startTime":2107.108,"endTime":2111.309,"body":"accurate representation of"},{"speaker":"[Bryan Boorstein]","startTime":2107.108,"endTime":2111.309,"body":"what my RIR is for that day, given that we"},{"speaker":"[Bryan Boorstein]","startTime":2111.329,"endTime":2115.21,"body":"know that preparedness changes"},{"speaker":"[Bryan Boorstein]","startTime":2111.329,"endTime":2115.21,"body":"day to day, et cetera, et cetera, like you"},{"speaker":"[Bryan Boorstein]","startTime":2115.23,"endTime":2119.391,"body":"said, with sleep and stress"},{"speaker":"[Bryan Boorstein]","startTime":2115.23,"endTime":2119.391,"body":"and things like that. And that was exactly"},{"speaker":"[Bryan Boorstein]","startTime":2119.411,"endTime":2123.832,"body":"what I noticed is that on"},{"speaker":"[Bryan Boorstein]","startTime":2119.411,"endTime":2123.832,"body":"certain movements like those really big compound"},{"speaker":"[Bryan Boorstein]","startTime":2124.893,"endTime":2128.574,"body":"if I didn't look at my log"},{"speaker":"[Bryan Boorstein]","startTime":2124.893,"endTime":2128.574,"body":"book and then I just kind of felt in my head"},{"speaker":"[Bryan Boorstein]","startTime":2128.614,"endTime":2135.217,"body":"that I was at my designated"},{"speaker":"[Bryan Boorstein]","startTime":2128.614,"endTime":2135.217,"body":"RIR, it was always a little bit lower than"},{"speaker":"[Bryan Boorstein]","startTime":2135.877,"endTime":2139.379,"body":"it was when I looked at my"},{"speaker":"[Bryan Boorstein]","startTime":2135.877,"endTime":2139.379,"body":"log book and I was like, oh, well, now I have"},{"speaker":"[Bryan Boorstein]","startTime":2139.419,"endTime":2143.26,"body":"to get this number because"},{"speaker":"[Bryan Boorstein]","startTime":2139.419,"endTime":2143.26,"body":"I basically go into it being like, I have to"},{"speaker":"[Bryan Boorstein]","startTime":2143.28,"endTime":2146.882,"body":"at least match what I did"},{"speaker":"[Bryan Boorstein]","startTime":2143.28,"endTime":2146.882,"body":"last week. I don't want to like backslide or"},{"speaker":"[Bryan Boorstein]","startTime":2146.902,"endTime":2150.743,"body":"whatever. And so then that"},{"speaker":"[Bryan Boorstein]","startTime":2146.902,"endTime":2150.743,"body":"gives you like that extra little bit of motivation"},{"speaker":"[Bryan Boorstein]","startTime":2150.803,"endTime":2153.384,"body":"and oomph that when you get"},{"speaker":"[Bryan Boorstein]","startTime":2150.803,"endTime":2153.384,"body":"to six reps and you know you have to get to"},{"speaker":"[Bryan Boorstein]","startTime":2153.524,"endTime":2157.982,"body":"eight. It's like, man, that"},{"speaker":"[Bryan Boorstein]","startTime":2153.524,"endTime":2157.982,"body":"six felt gut wrenchingly awful, but I have"},{"speaker":"[Bryan Boorstein]","startTime":2158.022,"endTime":2163.265,"body":"to get to eight, so I'm going"},{"speaker":"[Bryan Boorstein]","startTime":2158.022,"endTime":2163.265,"body":"to type thing. And that maybe isn't as specific"},{"speaker":"[Bryan Boorstein]","startTime":2163.345,"endTime":2167.127,"body":"on movements like curls and"},{"speaker":"[Bryan Boorstein]","startTime":2163.345,"endTime":2167.127,"body":"pull downs and stuff like that. I think it's"},{"speaker":"[Bryan Boorstein]","startTime":2167.147,"endTime":2173.87,"body":"a little more accurate and"},{"speaker":"[Bryan Boorstein]","startTime":2167.147,"endTime":2173.87,"body":"it's a little less subject to the oscillations"},{"speaker":"[Bryan Boorstein]","startTime":2173.89,"endTime":2177.972,"body":"in preparedness. But those"},{"speaker":"[Bryan Boorstein]","startTime":2173.89,"endTime":2177.972,"body":"oscillations in preparedness hit you really"},{"speaker":"[Bryan Boorstein]","startTime":2178.012,"endTime":2179.632,"body":"hard on those big compound"},{"speaker":"[Bryan Boorstein]","startTime":2178.012,"endTime":2179.632,"body":"leg movements."},{"speaker":"[Aaron Straker]","startTime":2181.706,"endTime":2186.553,"body":"They really do. And one thing"},{"speaker":"[Aaron Straker]","startTime":2181.706,"endTime":2186.553,"body":"I think is beneficial to add on the back end"},{"speaker":"[Aaron Straker]","startTime":2186.593,"endTime":2194.219,"body":"of that. My personal take on"},{"speaker":"[Aaron Straker]","startTime":2186.593,"endTime":2194.219,"body":"the, you know, the philosophical side of the"},{"speaker":"[Aaron Straker]","startTime":2194.26,"endTime":2199.222,"body":"hypertrophy and in your big,"},{"speaker":"[Aaron Straker]","startTime":2194.26,"endTime":2199.222,"body":"oh wow, this is just easier this week. Like"},{"speaker":"[Aaron Straker]","startTime":2199.262,"endTime":2204.284,"body":"personally, I have never actually"},{"speaker":"[Aaron Straker]","startTime":2199.262,"endTime":2204.284,"body":"felt that like everything feels just as hard"},{"speaker":"[Aaron Straker]","startTime":2204.324,"endTime":2209.146,"body":"as it ever did. It's the weight"},{"speaker":"[Aaron Straker]","startTime":2204.324,"endTime":2209.146,"body":"just moves and I'm like, oh, holy shit, dude,"},{"speaker":"[Aaron Straker]","startTime":2209.286,"endTime":2213.888,"body":"six reps. Like I'll tell myself"},{"speaker":"[Aaron Straker]","startTime":2209.286,"endTime":2213.888,"body":"like, oh, I unwrap that, that, that hack squat."},{"speaker":"[Aaron Straker]","startTime":2213.968,"endTime":2217.109,"body":"And I'm like, there's no, I'll"},{"speaker":"[Aaron Straker]","startTime":2213.968,"endTime":2217.109,"body":"do like two reps. And I'm like, there's no"},{"speaker":"[Aaron Straker]","startTime":2217.129,"endTime":2220.223,"body":"way I'm getting. nine again."},{"speaker":"[Aaron Straker]","startTime":2217.129,"endTime":2220.223,"body":"You know, like last week I got nine, like two,"},{"speaker":"[Aaron Straker]","startTime":2220.723,"endTime":2225.846,"body":"I might get like six best."},{"speaker":"[Aaron Straker]","startTime":2220.723,"endTime":2225.846,"body":"And then I go for seven and it still just moves."},{"speaker":"[Aaron Straker]","startTime":2225.886,"endTime":2228.828,"body":"And I'm like, oh, okay. How"},{"speaker":"[Aaron Straker]","startTime":2225.886,"endTime":2228.828,"body":"about eight? And I'm like, okay, it's moving."},{"speaker":"[Aaron Straker]","startTime":2228.868,"endTime":2233.991,"body":"But like, I, it's, that one"},{"speaker":"[Aaron Straker]","startTime":2228.868,"endTime":2233.991,"body":"is hard for me because I feel like it never"},{"speaker":"[Aaron Straker]","startTime":2234.071,"endTime":2239.274,"body":"feels like easier. Like even"},{"speaker":"[Aaron Straker]","startTime":2234.071,"endTime":2239.274,"body":"when I was back school, able to like back squat,"},{"speaker":"[Aaron Straker]","startTime":2239.315,"endTime":2242.376,"body":"you know, four Oh five and"},{"speaker":"[Aaron Straker]","startTime":2239.315,"endTime":2242.376,"body":"North, I would put three 15 on the bar and"},{"speaker":"[Aaron Straker]","startTime":2242.416,"endTime":2247.833,"body":"it still felt heavy as fuck."},{"speaker":"[Aaron Straker]","startTime":2242.416,"endTime":2247.833,"body":"but it just moved anyway. So that one I think"},{"speaker":"[Aaron Straker]","startTime":2247.873,"endTime":2252.519,"body":"is like, I think it's going"},{"speaker":"[Aaron Straker]","startTime":2247.873,"endTime":2252.519,"body":"to be like so much of what we're talking about,"},{"speaker":"[Aaron Straker]","startTime":2252.539,"endTime":2256.062,"body":"like inter, person independent,"},{"speaker":"[Aaron Straker]","startTime":2252.539,"endTime":2256.062,"body":"person"},{"speaker":"[Bryan Boorstein]","startTime":2256.021,"endTime":2256.641,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":2256.103,"endTime":2256.883,"body":"dependent, person"},{"speaker":"[Bryan Boorstein]","startTime":2256.721,"endTime":2257.222,"body":"inter-person"},{"speaker":"[Aaron Straker]","startTime":2256.903,"endTime":2257.284,"body":"dependent."},{"speaker":"[Bryan Boorstein]","startTime":2257.262,"endTime":2259.363,"body":"dependent, yeah, yeah."},{"speaker":"[Aaron Straker]","startTime":2258.305,"endTime":2258.625,"body":"Thank you."},{"speaker":"[Bryan Boorstein]","startTime":2260.024,"endTime":2263.707,"body":"Yeah, no, I relate. And like"},{"speaker":"[Bryan Boorstein]","startTime":2260.024,"endTime":2263.707,"body":"going back to this guy's like original question"},{"speaker":"[Bryan Boorstein]","startTime":2263.767,"endTime":2266.85,"body":"of like, you know, I need"},{"speaker":"[Bryan Boorstein]","startTime":2263.767,"endTime":2266.85,"body":"goal setting, I need objectives because, you"},{"speaker":"[Bryan Boorstein]","startTime":2266.87,"endTime":2271.854,"body":"know, I have these one RM"},{"speaker":"[Bryan Boorstein]","startTime":2266.87,"endTime":2271.854,"body":"lifts. And so one thing that I think is part"},{"speaker":"[Bryan Boorstein]","startTime":2271.914,"endTime":2277.279,"body":"of the reason that I've gravitated"},{"speaker":"[Bryan Boorstein]","startTime":2271.914,"endTime":2277.279,"body":"toward doing lower rep sets of most stuff is"},{"speaker":"[Bryan Boorstein]","startTime":2277.319,"endTime":2283.878,"body":"because it does give you"},{"speaker":"[Bryan Boorstein]","startTime":2277.319,"endTime":2283.878,"body":"a more. Accurate sense of whether you are progressing"},{"speaker":"[Bryan Boorstein]","startTime":2283.998,"endTime":2287.54,"body":"and kind of this ability"},{"speaker":"[Bryan Boorstein]","startTime":2283.998,"endTime":2287.54,"body":"to to quote chase progression if you want to"},{"speaker":"[Bryan Boorstein]","startTime":2287.56,"endTime":2292.763,"body":"do that Because if you're"},{"speaker":"[Bryan Boorstein]","startTime":2287.56,"endTime":2292.763,"body":"doing a set of like 12 to 20 reps on something"},{"speaker":"[Bryan Boorstein]","startTime":2293.203,"endTime":2299.907,"body":"or even more reps It's subject"},{"speaker":"[Bryan Boorstein]","startTime":2293.203,"endTime":2299.907,"body":"to so many micro changes within your set like"},{"speaker":"[Bryan Boorstein]","startTime":2299.947,"endTime":2305.83,"body":"if you pause for a quarter"},{"speaker":"[Bryan Boorstein]","startTime":2299.947,"endTime":2305.83,"body":"of a second less at one position or if you"},{"speaker":"[Bryan Boorstein]","startTime":2305.91,"endTime":2311.874,"body":"speed up your rep tempo by"},{"speaker":"[Bryan Boorstein]","startTime":2305.91,"endTime":2311.874,"body":"10 or 15 percent then over the course of 15"},{"speaker":"[Bryan Boorstein]","startTime":2311.954,"endTime":2317.077,"body":"reps, you could get two or"},{"speaker":"[Bryan Boorstein]","startTime":2311.954,"endTime":2317.077,"body":"three total more reps just based on those really"},{"speaker":"[Bryan Boorstein]","startTime":2317.177,"endTime":2321.399,"body":"subtle micro adjustments"},{"speaker":"[Bryan Boorstein]","startTime":2317.177,"endTime":2321.399,"body":"that you're making to your execution. But when"},{"speaker":"[Bryan Boorstein]","startTime":2321.419,"endTime":2324.661,"body":"you're lifting in the five"},{"speaker":"[Bryan Boorstein]","startTime":2321.419,"endTime":2324.661,"body":"to eight rep range or five to 10, depending"},{"speaker":"[Bryan Boorstein]","startTime":2324.721,"endTime":2330.824,"body":"on the movement, which is"},{"speaker":"[Bryan Boorstein]","startTime":2324.721,"endTime":2330.824,"body":"where I usually hang out, those micro changes"},{"speaker":"[Bryan Boorstein]","startTime":2331.004,"endTime":2335.687,"body":"in your execution don't have"},{"speaker":"[Bryan Boorstein]","startTime":2331.004,"endTime":2335.687,"body":"a macro effect on the number of reps you achieve."},{"speaker":"[Bryan Boorstein]","startTime":2337.548,"endTime":2342.62,"body":"And so, that kind of leads"},{"speaker":"[Bryan Boorstein]","startTime":2337.548,"endTime":2342.62,"body":"me into one of the next things that I would"},{"speaker":"[Bryan Boorstein]","startTime":2342.66,"endTime":2348.385,"body":"suggest for this person or"},{"speaker":"[Bryan Boorstein]","startTime":2342.66,"endTime":2348.385,"body":"anybody that struggles with this idea. And"},{"speaker":"[Bryan Boorstein]","startTime":2348.405,"endTime":2352.429,"body":"that is kind of the way that"},{"speaker":"[Bryan Boorstein]","startTime":2348.405,"endTime":2352.429,"body":"I use partials on the lengthens sets that I"},{"speaker":"[Bryan Boorstein]","startTime":2352.469,"endTime":2358.073,"body":"do. And I've discussed this,"},{"speaker":"[Bryan Boorstein]","startTime":2352.469,"endTime":2358.073,"body":"so I won't belabor the point. But essentially,"},{"speaker":"[Bryan Boorstein]","startTime":2358.514,"endTime":2362.978,"body":"when I do my lengthens sets,"},{"speaker":"[Bryan Boorstein]","startTime":2358.514,"endTime":2362.978,"body":"they follow a full range of motion set. And"},{"speaker":"[Bryan Boorstein]","startTime":2363.018,"endTime":2372.369,"body":"so say I'm doing my T bar"},{"speaker":"[Bryan Boorstein]","startTime":2363.018,"endTime":2372.369,"body":"row and I hit. eight reps at 160. My next set,"},{"speaker":"[Bryan Boorstein]","startTime":2372.409,"endTime":2378.495,"body":"which would be considered"},{"speaker":"[Bryan Boorstein]","startTime":2372.409,"endTime":2378.495,"body":"a lengthened set, is 20% to 25% heavier than"},{"speaker":"[Bryan Boorstein]","startTime":2378.675,"endTime":2383.038,"body":"the prior set. So you would"},{"speaker":"[Bryan Boorstein]","startTime":2378.675,"endTime":2383.038,"body":"essentially increase that 160 for eight. You"},{"speaker":"[Bryan Boorstein]","startTime":2383.058,"endTime":2387.262,"body":"would increase that to 200."},{"speaker":"[Bryan Boorstein]","startTime":2383.058,"endTime":2387.262,"body":"And then my goal would be to achieve eight"},{"speaker":"[Bryan Boorstein]","startTime":2387.322,"endTime":2392.306,"body":"reps again. But of course,"},{"speaker":"[Bryan Boorstein]","startTime":2387.322,"endTime":2392.306,"body":"you understand that if I did 160 for eight"},{"speaker":"[Bryan Boorstein]","startTime":2392.346,"endTime":2396.469,"body":"to failure, then when I put"},{"speaker":"[Bryan Boorstein]","startTime":2392.346,"endTime":2396.469,"body":"200 on there, there's no way I'm getting eight"},{"speaker":"[Bryan Boorstein]","startTime":2396.649,"endTime":2402.611,"body":"full reps. And what essentially"},{"speaker":"[Bryan Boorstein]","startTime":2396.649,"endTime":2402.611,"body":"happens is I get say two full reps and then"},{"speaker":"[Bryan Boorstein]","startTime":2402.671,"endTime":2407.092,"body":"I get six partial reps to"},{"speaker":"[Bryan Boorstein]","startTime":2402.671,"endTime":2407.092,"body":"equal eight total reps. I call it partial rep"},{"speaker":"[Bryan Boorstein]","startTime":2407.132,"endTime":2414.074,"body":"match. And that is like a"},{"speaker":"[Bryan Boorstein]","startTime":2407.132,"endTime":2414.074,"body":"really cool way where you can see progress"},{"speaker":"[Bryan Boorstein]","startTime":2414.234,"endTime":2421.516,"body":"happening quickly because"},{"speaker":"[Bryan Boorstein]","startTime":2414.234,"endTime":2421.516,"body":"those two full reps can turn into three full"},{"speaker":"[Bryan Boorstein]","startTime":2421.576,"endTime":2427.229,"body":"reps or you can increase"},{"speaker":"[Bryan Boorstein]","startTime":2421.576,"endTime":2427.229,"body":"five pounds and go from 200 to 205, but still"},{"speaker":"[Bryan Boorstein]","startTime":2427.269,"endTime":2431.571,"body":"get two full reps and then"},{"speaker":"[Bryan Boorstein]","startTime":2427.269,"endTime":2431.571,"body":"finish with partials. And so there's really"},{"speaker":"[Bryan Boorstein]","startTime":2431.611,"endTime":2440.613,"body":"this acute improvement that"},{"speaker":"[Bryan Boorstein]","startTime":2431.611,"endTime":2440.613,"body":"you can see week to week. And over the course"},{"speaker":"[Bryan Boorstein]","startTime":2440.673,"endTime":2445.274,"body":"of a mesocycle, I've had"},{"speaker":"[Bryan Boorstein]","startTime":2440.673,"endTime":2445.274,"body":"periods where I'll start a row movement or"},{"speaker":"[Bryan Boorstein]","startTime":2445.294,"endTime":2450.516,"body":"something like that with"},{"speaker":"[Bryan Boorstein]","startTime":2445.294,"endTime":2450.516,"body":"one full rep plus seven partials. And by the"},{"speaker":"[Bryan Boorstein]","startTime":2450.616,"endTime":2455.199,"body":"end of the cycle, I'm using"},{"speaker":"[Bryan Boorstein]","startTime":2450.616,"endTime":2455.199,"body":"the same weight. for three full reps plus seven"},{"speaker":"[Bryan Boorstein]","startTime":2455.239,"endTime":2458.782,"body":"partials. So I'm literally"},{"speaker":"[Bryan Boorstein]","startTime":2455.239,"endTime":2458.782,"body":"getting two additional full reps, which would"},{"speaker":"[Bryan Boorstein]","startTime":2458.822,"endTime":2462.065,"body":"be considered, if you're"},{"speaker":"[Bryan Boorstein]","startTime":2458.822,"endTime":2462.065,"body":"just doing full reps, that would be considered"},{"speaker":"[Bryan Boorstein]","startTime":2462.105,"endTime":2467.49,"body":"a 300% improvement in your"},{"speaker":"[Bryan Boorstein]","startTime":2462.105,"endTime":2467.49,"body":"output, which is insane. Like no advanced person"},{"speaker":"[Bryan Boorstein]","startTime":2467.55,"endTime":2472.775,"body":"improves anything 300%, but"},{"speaker":"[Bryan Boorstein]","startTime":2467.55,"endTime":2472.775,"body":"using these kind of partial rep match sequences,"},{"speaker":"[Bryan Boorstein]","startTime":2473.095,"endTime":2477.099,"body":"I'm able to have partial"},{"speaker":"[Bryan Boorstein]","startTime":2473.095,"endTime":2477.099,"body":"reps turn into full reps. And then being able"},{"speaker":"[Bryan Boorstein]","startTime":2477.119,"endTime":2480.769,"body":"to see that week to week"},{"speaker":"[Bryan Boorstein]","startTime":2477.119,"endTime":2480.769,"body":"is. extremely motivating for me and kind of"},{"speaker":"[Bryan Boorstein]","startTime":2481.109,"endTime":2484.09,"body":"something I look forward"},{"speaker":"[Bryan Boorstein]","startTime":2481.109,"endTime":2484.09,"body":"to when I go into the gym is is just trying"},{"speaker":"[Bryan Boorstein]","startTime":2484.11,"endTime":2486.871,"body":"to improve the number of"},{"speaker":"[Bryan Boorstein]","startTime":2484.11,"endTime":2486.871,"body":"full reps that I achieve on these partial rep"},{"speaker":"[Bryan Boorstein]","startTime":2486.891,"endTime":2492.032,"body":"match sets. So just kind"},{"speaker":"[Bryan Boorstein]","startTime":2486.891,"endTime":2492.032,"body":"of setting goals that don't necessarily have"},{"speaker":"[Bryan Boorstein]","startTime":2492.072,"endTime":2495.874,"body":"to be specific to your one"},{"speaker":"[Bryan Boorstein]","startTime":2492.072,"endTime":2495.874,"body":"RM or two in Aaron's case, improving his hack"},{"speaker":"[Bryan Boorstein]","startTime":2495.894,"endTime":2500.535,"body":"squat five kilos or whatever"},{"speaker":"[Bryan Boorstein]","startTime":2495.894,"endTime":2500.535,"body":"it is. There are many ways that you can kind"},{"speaker":"[Bryan Boorstein]","startTime":2500.575,"endTime":2505.816,"body":"of manipulate that to, to"},{"speaker":"[Bryan Boorstein]","startTime":2500.575,"endTime":2505.816,"body":"notice improvement across your lifts week to"},{"speaker":"[Bryan Boorstein]","startTime":2505.836,"endTime":2505.976,"body":"week."},{"speaker":"[Aaron Straker]","startTime":2509.49,"endTime":2516.253,"body":"Yeah, I think I'm trying to"},{"speaker":"[Aaron Straker]","startTime":2509.49,"endTime":2516.253,"body":"think of like my kind of big picture thing"},{"speaker":"[Aaron Straker]","startTime":2516.293,"endTime":2521.896,"body":"here. And I love the approach"},{"speaker":"[Aaron Straker]","startTime":2516.293,"endTime":2521.896,"body":"of like the goal setting, right? But the thing"},{"speaker":"[Aaron Straker]","startTime":2521.916,"endTime":2528.6,"body":"that I keep coming back to"},{"speaker":"[Aaron Straker]","startTime":2521.916,"endTime":2528.6,"body":"is like, because when like strength training"},{"speaker":"[Aaron Straker]","startTime":2528.7,"endTime":2536.364,"body":"is more of like a science pretty"},{"speaker":"[Aaron Straker]","startTime":2528.7,"endTime":2536.364,"body":"much, it's because the outcome is more concrete"},{"speaker":"[Aaron Straker]","startTime":2536.544,"endTime":2540.486,"body":"sort of thing, right? Like"},{"speaker":"[Aaron Straker]","startTime":2536.544,"endTime":2540.486,"body":"when you're just... trying to get generally"},{"speaker":"[Aaron Straker]","startTime":2540.526,"endTime":2544.929,"body":"stronger, you know, increase"},{"speaker":"[Aaron Straker]","startTime":2540.526,"endTime":2544.929,"body":"in hypertrophy. Yes, like if we're going like"},{"speaker":"[Aaron Straker]","startTime":2545.029,"endTime":2549.271,"body":"muscle biopsy and all of those"},{"speaker":"[Aaron Straker]","startTime":2545.029,"endTime":2549.271,"body":"things, like, is it possible? Like, yes, is"},{"speaker":"[Aaron Straker]","startTime":2549.331,"endTime":2554.074,"body":"it practical? Not by any stretch"},{"speaker":"[Aaron Straker]","startTime":2549.331,"endTime":2554.074,"body":"of the imagination. And kind of like coming"},{"speaker":"[Aaron Straker]","startTime":2554.094,"endTime":2558.216,"body":"back to what I said earlier"},{"speaker":"[Aaron Straker]","startTime":2554.094,"endTime":2558.216,"body":"in the podcast, I'm a very goal driven person,"},{"speaker":"[Aaron Straker]","startTime":2558.356,"endTime":2562.338,"body":"you know, very, very much so."},{"speaker":"[Aaron Straker]","startTime":2558.356,"endTime":2562.338,"body":"But I wouldn't say when I approach like a new"},{"speaker":"[Aaron Straker]","startTime":2562.378,"endTime":2566.881,"body":"training block that I am outlining"},{"speaker":"[Aaron Straker]","startTime":2562.378,"endTime":2566.881,"body":"goals because it would be really, really hard"},{"speaker":"[Aaron Straker]","startTime":2566.921,"endTime":2570.802,"body":"to do so. You know, like in"},{"speaker":"[Aaron Straker]","startTime":2566.921,"endTime":2570.802,"body":"there's gonna be times where you surprise yourself,"},{"speaker":"[Aaron Straker]","startTime":2571.222,"endTime":2574.843,"body":"right? Where things are just"},{"speaker":"[Aaron Straker]","startTime":2571.222,"endTime":2574.843,"body":"going much better than you could have anticipated."},{"speaker":"[Aaron Straker]","startTime":2575.043,"endTime":2580.365,"body":"And then I feel like by having"},{"speaker":"[Aaron Straker]","startTime":2575.043,"endTime":2580.365,"body":"that concrete goal, you may stop things a little"},{"speaker":"[Aaron Straker]","startTime":2580.385,"endTime":2585.386,"body":"bit earlier. But then at the"},{"speaker":"[Aaron Straker]","startTime":2580.385,"endTime":2585.386,"body":"end of the other flip side of things, like"},{"speaker":"[Aaron Straker]","startTime":2585.426,"endTime":2591.528,"body":"let's say, you know, wife throws"},{"speaker":"[Aaron Straker]","startTime":2585.426,"endTime":2591.528,"body":"a season at you and you come up short because"},{"speaker":"[Aaron Straker]","startTime":2591.568,"endTime":2595.169,"body":"like you're sleeping five hours,"},{"speaker":"[Aaron Straker]","startTime":2591.568,"endTime":2595.169,"body":"five and a half hours per night because you"},{"speaker":"[Aaron Straker]","startTime":2595.189,"endTime":2599.721,"body":"have like a newborn or something."},{"speaker":"[Aaron Straker]","startTime":2595.189,"endTime":2599.721,"body":"It might be like overly critical, but by not,"},{"speaker":"[Aaron Straker]","startTime":2599.741,"endTime":2602.525,"body":"you know, realizing many of"},{"speaker":"[Aaron Straker]","startTime":2599.741,"endTime":2602.525,"body":"these variables."},{"speaker":"[Bryan Boorstein]","startTime":2604.893,"endTime":2608.455,"body":"Yeah. No, I want to pick"},{"speaker":"[Bryan Boorstein]","startTime":2604.893,"endTime":2608.455,"body":"out something you said when you said that strength"},{"speaker":"[Bryan Boorstein]","startTime":2608.475,"endTime":2611.757,"body":"training is a little bit"},{"speaker":"[Bryan Boorstein]","startTime":2608.475,"endTime":2611.757,"body":"more of a science and that sparked an idea"},{"speaker":"[Bryan Boorstein]","startTime":2611.797,"endTime":2615.5,"body":"in my head in that, like,"},{"speaker":"[Bryan Boorstein]","startTime":2611.797,"endTime":2615.5,"body":"I believe that both hypertrophy and strength"},{"speaker":"[Bryan Boorstein]","startTime":2615.52,"endTime":2620.383,"body":"training are both science"},{"speaker":"[Bryan Boorstein]","startTime":2615.52,"endTime":2620.383,"body":"and art, but I think that strength training"},{"speaker":"[Bryan Boorstein]","startTime":2620.703,"endTime":2626.007,"body":"is more science and less"},{"speaker":"[Bryan Boorstein]","startTime":2620.703,"endTime":2626.007,"body":"art and hypertrophy is probably a little more"},{"speaker":"[Bryan Boorstein]","startTime":2626.187,"endTime":2633.672,"body":"art and less science or at"},{"speaker":"[Bryan Boorstein]","startTime":2626.187,"endTime":2633.672,"body":"least more art than strength training is. And"},{"speaker":"[Bryan Boorstein]","startTime":2633.752,"endTime":2642.046,"body":"so, With that in mind, it's"},{"speaker":"[Bryan Boorstein]","startTime":2633.752,"endTime":2642.046,"body":"like the my vision is to like go to it's Picasso"},{"speaker":"[Bryan Boorstein]","startTime":2642.066,"endTime":2645.869,"body":"that had those really wild"},{"speaker":"[Bryan Boorstein]","startTime":2642.066,"endTime":2645.869,"body":"like types of art that kind of you know, we're"},{"speaker":"[Bryan Boorstein]","startTime":2645.889,"endTime":2650.353,"body":"just like throwing colors"},{"speaker":"[Bryan Boorstein]","startTime":2645.889,"endTime":2650.353,"body":"at the page, right? Maybe anyways, we'll just"},{"speaker":"[Bryan Boorstein]","startTime":2650.393,"endTime":2654.997,"body":"assume that I'm right on"},{"speaker":"[Bryan Boorstein]","startTime":2650.393,"endTime":2654.997,"body":"that even though I'm probably wrong. So the"},{"speaker":"[Bryan Boorstein]","startTime":2655.017,"endTime":2659.48,"body":"show shows how much like"},{"speaker":"[Bryan Boorstein]","startTime":2655.017,"endTime":2659.48,"body":"actual art I know, but but my vision is basically"},{"speaker":"[Bryan Boorstein]","startTime":2659.52,"endTime":2663.924,"body":"that like, in hypertrophy,"},{"speaker":"[Bryan Boorstein]","startTime":2659.52,"endTime":2663.924,"body":"there's so many ways to roam that oftentimes,"},{"speaker":"[Bryan Boorstein]","startTime":2665.041,"endTime":2669.282,"body":"it really can almost feel"},{"speaker":"[Bryan Boorstein]","startTime":2665.041,"endTime":2669.282,"body":"like you're just throwing colors at the page"},{"speaker":"[Bryan Boorstein]","startTime":2669.302,"endTime":2672.323,"body":"and then at the end, you"},{"speaker":"[Bryan Boorstein]","startTime":2669.302,"endTime":2672.323,"body":"hope that it makes some sort of semblance of"},{"speaker":"[Bryan Boorstein]","startTime":2672.403,"endTime":2677.944,"body":"sense. Whereas in strength"},{"speaker":"[Bryan Boorstein]","startTime":2672.403,"endTime":2677.944,"body":"training, it doesn't exactly work that way."},{"speaker":"[Bryan Boorstein]","startTime":2678.244,"endTime":2682.025,"body":"Like you can't really just"},{"speaker":"[Bryan Boorstein]","startTime":2678.244,"endTime":2682.025,"body":"kind of throw random shit together beyond,"},{"speaker":"[Bryan Boorstein]","startTime":2682.045,"endTime":2684.966,"body":"you know, you're novice and"},{"speaker":"[Bryan Boorstein]","startTime":2682.045,"endTime":2684.966,"body":"early intermediate years, which you know, everything"},{"speaker":"[Bryan Boorstein]","startTime":2685.006,"endTime":2690.687,"body":"works. But you kind of do"},{"speaker":"[Bryan Boorstein]","startTime":2685.006,"endTime":2690.687,"body":"have to have like a much more strategic approach"},{"speaker":"[Bryan Boorstein]","startTime":2691.008,"endTime":2697.274,"body":"to your progression to get"},{"speaker":"[Bryan Boorstein]","startTime":2691.008,"endTime":2697.274,"body":"to, to end goal. Whereas in hypertrophy, it"},{"speaker":"[Bryan Boorstein]","startTime":2697.294,"endTime":2700.717,"body":"does feel more forgiving"},{"speaker":"[Bryan Boorstein]","startTime":2697.294,"endTime":2700.717,"body":"in that there are many ways in which you can"},{"speaker":"[Bryan Boorstein]","startTime":2700.757,"endTime":2704.48,"body":"kind of combine those colors"},{"speaker":"[Bryan Boorstein]","startTime":2700.757,"endTime":2704.48,"body":"to create the ultimate kind of masterpiece"},{"speaker":"[Bryan Boorstein]","startTime":2704.52,"endTime":2704.9,"body":"at the end."},{"speaker":"[Aaron Straker]","startTime":2706.898,"endTime":2712.77,"body":"Yeah, to be in full transparency,"},{"speaker":"[Aaron Straker]","startTime":2706.898,"endTime":2712.77,"body":"I don't think I have anything else on the back"},{"speaker":"[Aaron Straker]","startTime":2712.83,"endTime":2713.491,"body":"end of this one."},{"speaker":"[Bryan Boorstein]","startTime":2714.545,"endTime":2717.41,"body":"Yeah, I don't really either."},{"speaker":"[Bryan Boorstein]","startTime":2714.545,"endTime":2717.41,"body":"I mean, we knew it was gonna kind of be a short"},{"speaker":"[Bryan Boorstein]","startTime":2717.47,"endTime":2721.216,"body":"episode, but there's only"},{"speaker":"[Bryan Boorstein]","startTime":2717.47,"endTime":2721.216,"body":"so much you can really talk about. You added"},{"speaker":"[Bryan Boorstein]","startTime":2721.276,"endTime":2723.2,"body":"one out here that was don't"},{"speaker":"[Bryan Boorstein]","startTime":2721.276,"endTime":2723.2,"body":"get hurt, which I think"},{"speaker":"[Aaron Straker]","startTime":2723.146,"endTime":2724.747,"body":"Oh my God, I can't believe"},{"speaker":"[Aaron Straker]","startTime":2723.146,"endTime":2724.747,"body":"it. It's"},{"speaker":"[Bryan Boorstein]","startTime":2724.662,"endTime":2724.762,"body":"is"},{"speaker":"[Aaron Straker]","startTime":2724.767,"endTime":2724.907,"body":"like"},{"speaker":"[Bryan Boorstein]","startTime":2724.803,"endTime":2725.163,"body":"a really"},{"speaker":"[Aaron Straker]","startTime":2724.927,"endTime":2725.327,"body":"the first"},{"speaker":"[Bryan Boorstein]","startTime":2725.183,"endTime":2725.384,"body":"good"},{"speaker":"[Aaron Straker]","startTime":2725.347,"endTime":2725.547,"body":"thing"},{"speaker":"[Bryan Boorstein]","startTime":2725.464,"endTime":2726.005,"body":"overriding"},{"speaker":"[Aaron Straker]","startTime":2725.567,"endTime":2726.088,"body":"came to mind."},{"speaker":"[Bryan Boorstein]","startTime":2726.045,"endTime":2726.526,"body":"objective"},{"speaker":"[Aaron Straker]","startTime":2726.548,"endTime":2726.888,"body":"Every..."},{"speaker":"[Bryan Boorstein]","startTime":2726.566,"endTime":2726.906,"body":"as well."},{"speaker":"[Aaron Straker]","startTime":2728.429,"endTime":2732.812,"body":"Yeah, and I cannot believe"},{"speaker":"[Aaron Straker]","startTime":2728.429,"endTime":2732.812,"body":"I actually forgot that. It was like when we"},{"speaker":"[Aaron Straker]","startTime":2732.832,"endTime":2735.934,"body":"had the episode and I was copying"},{"speaker":"[Aaron Straker]","startTime":2732.832,"endTime":2735.934,"body":"the notes in the document, the very first thing"},{"speaker":"[Aaron Straker]","startTime":2735.954,"endTime":2739.117,"body":"is like, don't get hurt."},{"speaker":"[Bryan Boorstein]","startTime":2738.413,"endTime":2738.865,"body":"Hehehe"},{"speaker":"[Aaron Straker]","startTime":2739.577,"endTime":2745.341,"body":"That's been like a motto of"},{"speaker":"[Aaron Straker]","startTime":2739.577,"endTime":2745.341,"body":"mine for... Since like 2018, so like going"},{"speaker":"[Aaron Straker]","startTime":2745.401,"endTime":2751.485,"body":"on five years now. The reality"},{"speaker":"[Aaron Straker]","startTime":2745.401,"endTime":2751.485,"body":"of it is I just had a rough stretch in my..."},{"speaker":"[Aaron Straker]","startTime":2752.286,"endTime":2756.687,"body":"the end of my 20s where I was"},{"speaker":"[Aaron Straker]","startTime":2752.286,"endTime":2756.687,"body":"just getting hurt constantly. And that's been"},{"speaker":"[Aaron Straker]","startTime":2757.028,"endTime":2761.49,"body":"a big one. And whenever I always"},{"speaker":"[Aaron Straker]","startTime":2757.028,"endTime":2761.49,"body":"have to keep myself in check, don't get hurt"},{"speaker":"[Aaron Straker]","startTime":2761.57,"endTime":2766.292,"body":"because then you can't do what"},{"speaker":"[Aaron Straker]","startTime":2761.57,"endTime":2766.292,"body":"you want to do. And I think that one is, don't"},{"speaker":"[Aaron Straker]","startTime":2766.312,"endTime":2771.934,"body":"get greedy chasing things when,"},{"speaker":"[Aaron Straker]","startTime":2766.312,"endTime":2771.934,"body":"like, okay, there's two weeks left in the meso."},{"speaker":"[Aaron Straker]","startTime":2772.214,"endTime":2776.556,"body":"My lower back is super tight"},{"speaker":"[Aaron Straker]","startTime":2772.214,"endTime":2776.556,"body":"and uncomfortable all the time, but I'm still"},{"speaker":"[Aaron Straker]","startTime":2776.576,"endTime":2781.527,"body":"going to try and go balls to"},{"speaker":"[Aaron Straker]","startTime":2776.576,"endTime":2781.527,"body":"the wall I've been there before, like when"},{"speaker":"[Aaron Straker]","startTime":2781.587,"endTime":2784.949,"body":"I hurt my back for the first"},{"speaker":"[Aaron Straker]","startTime":2781.587,"endTime":2784.949,"body":"time ever in my life, like that's exactly what"},{"speaker":"[Aaron Straker]","startTime":2784.989,"endTime":2789.332,"body":"happened. My back was tight,"},{"speaker":"[Aaron Straker]","startTime":2784.989,"endTime":2789.332,"body":"I knew it, and I still went in and did it anyway."},{"speaker":"[Aaron Straker]","startTime":2789.352,"endTime":2792.254,"body":"And like, lo and behold, your"},{"speaker":"[Aaron Straker]","startTime":2789.352,"endTime":2792.254,"body":"back does what it does when it's giving you"},{"speaker":"[Aaron Straker]","startTime":2792.294,"endTime":2798.138,"body":"like very obvious signs, like,"},{"speaker":"[Aaron Straker]","startTime":2792.294,"endTime":2798.138,"body":"hey, dickhead, I'm about to pop. I think that"},{"speaker":"[Aaron Straker]","startTime":2798.198,"endTime":2803.022,"body":"one's big in just knowing yourself."},{"speaker":"[Aaron Straker]","startTime":2798.198,"endTime":2803.022,"body":"Like, it's kind of like a live to die another"},{"speaker":"[Aaron Straker]","startTime":2803.062,"endTime":2806.584,"body":"day thing. When you're getting"},{"speaker":"[Aaron Straker]","startTime":2803.062,"endTime":2806.584,"body":"into some of those later weeks, like you could"},{"speaker":"[Aaron Straker]","startTime":2806.644,"endTime":2811.071,"body":"always kick it out a week if..."},{"speaker":"[Aaron Straker]","startTime":2806.644,"endTime":2811.071,"body":"things don't feel good if your hip or knees"},{"speaker":"[Aaron Straker]","startTime":2811.171,"endTime":2814.138,"body":"feels like off, especially"},{"speaker":"[Aaron Straker]","startTime":2811.171,"endTime":2814.138,"body":"if you're training in the lower rep ranges,"},{"speaker":"[Aaron Straker]","startTime":2814.178,"endTime":2819.089,"body":"things like, you just wanna"},{"speaker":"[Aaron Straker]","startTime":2814.178,"endTime":2819.089,"body":"be wiser there because it can blow up on you"},{"speaker":"[Aaron Straker]","startTime":2819.109,"endTime":2819.429,"body":"for sure."},{"speaker":"[Bryan Boorstein]","startTime":2820.009,"endTime":2824.371,"body":"Yeah. And so I think that"},{"speaker":"[Bryan Boorstein]","startTime":2820.009,"endTime":2824.371,"body":"that again kind of relates back to the conversation"},{"speaker":"[Bryan Boorstein]","startTime":2824.431,"endTime":2830.134,"body":"of, you know, chasing 1RMs"},{"speaker":"[Bryan Boorstein]","startTime":2824.431,"endTime":2830.134,"body":"versus chasing hypertrophy or whatever. And"},{"speaker":"[Bryan Boorstein]","startTime":2831.095,"endTime":2834.737,"body":"when you are chasing 1RMs,"},{"speaker":"[Bryan Boorstein]","startTime":2831.095,"endTime":2834.737,"body":"I think you feel this more kind of internal"},{"speaker":"[Bryan Boorstein]","startTime":2834.817,"endTime":2840.099,"body":"inherent pressure that like,"},{"speaker":"[Bryan Boorstein]","startTime":2834.817,"endTime":2840.099,"body":"well, because it's a science, I have to expose"},{"speaker":"[Bryan Boorstein]","startTime":2840.139,"endTime":2845.863,"body":"my body to this progressive"},{"speaker":"[Bryan Boorstein]","startTime":2840.139,"endTime":2845.863,"body":"stimulus each week or else, you know, the train"},{"speaker":"[Bryan Boorstein]","startTime":2845.883,"endTime":2850.633,"body":"derails off the tracks type"},{"speaker":"[Bryan Boorstein]","startTime":2845.883,"endTime":2850.633,"body":"thing. And with hypertrophy, you just... it's"},{"speaker":"[Bryan Boorstein]","startTime":2850.673,"endTime":2854.134,"body":"more forgiving. Like you,"},{"speaker":"[Bryan Boorstein]","startTime":2850.673,"endTime":2854.134,"body":"you can honor your body a little bit more and"},{"speaker":"[Bryan Boorstein]","startTime":2854.154,"endTime":2858.935,"body":"you can understand that taking"},{"speaker":"[Bryan Boorstein]","startTime":2854.154,"endTime":2858.935,"body":"one step back can lead to two steps forward"},{"speaker":"[Bryan Boorstein]","startTime":2858.955,"endTime":2862.216,"body":"in the future. And it's the"},{"speaker":"[Bryan Boorstein]","startTime":2858.955,"endTime":2862.216,"body":"same with strength. It's just that most people"},{"speaker":"[Bryan Boorstein]","startTime":2862.256,"endTime":2865.517,"body":"don't really perceive it"},{"speaker":"[Bryan Boorstein]","startTime":2862.256,"endTime":2865.517,"body":"that way. Like they look at it much more linearly."},{"speaker":"[Bryan Boorstein]","startTime":2865.797,"endTime":2873.939,"body":"Um, so maybe ultimately like"},{"speaker":"[Bryan Boorstein]","startTime":2865.797,"endTime":2873.939,"body":"the person asking the question and anyone else"},{"speaker":"[Bryan Boorstein]","startTime":2873.959,"endTime":2878.62,"body":"in this situation, maybe"},{"speaker":"[Bryan Boorstein]","startTime":2873.959,"endTime":2878.62,"body":"it really is like the psychology and the perspective"},{"speaker":"[Bryan Boorstein]","startTime":2878.64,"endTime":2884.431,"body":"that you take. going into"},{"speaker":"[Bryan Boorstein]","startTime":2878.64,"endTime":2884.431,"body":"your training and that being like the the framework"},{"speaker":"[Bryan Boorstein]","startTime":2884.471,"endTime":2888.313,"body":"that needs to shift primarily"},{"speaker":"[Bryan Boorstein]","startTime":2884.471,"endTime":2888.313,"body":"when ultimately at the end of the day, like"},{"speaker":"[Bryan Boorstein]","startTime":2888.513,"endTime":2891.835,"body":"we're still trying to progress."},{"speaker":"[Bryan Boorstein]","startTime":2888.513,"endTime":2891.835,"body":"We're still trying to beat what we did six"},{"speaker":"[Bryan Boorstein]","startTime":2891.875,"endTime":2896.718,"body":"weeks, 12 weeks, 18 weeks"},{"speaker":"[Bryan Boorstein]","startTime":2891.875,"endTime":2896.718,"body":"prior. It's just maybe a little bit more of"},{"speaker":"[Bryan Boorstein]","startTime":2896.758,"endTime":2899.94,"body":"a meandering road to get"},{"speaker":"[Bryan Boorstein]","startTime":2896.758,"endTime":2899.94,"body":"there. And that doesn't mean that you shouldn't"},{"speaker":"[Bryan Boorstein]","startTime":2899.98,"endTime":2905.643,"body":"have goals and objectives"},{"speaker":"[Bryan Boorstein]","startTime":2899.98,"endTime":2905.643,"body":"and numbers you're trying to hit per se. It's"},{"speaker":"[Bryan Boorstein]","startTime":2905.683,"endTime":2910.492,"body":"just like, you know, it's"},{"speaker":"[Bryan Boorstein]","startTime":2905.683,"endTime":2910.492,"body":"a winding road that may take. and may not actually"},{"speaker":"[Bryan Boorstein]","startTime":2910.512,"endTime":2913.284,"body":"happen on the exact date"},{"speaker":"[Bryan Boorstein]","startTime":2910.512,"endTime":2913.284,"body":"that you intend it to happen."},{"speaker":"[Aaron Straker]","startTime":2915.102,"endTime":2919.387,"body":"Yeah, I think that's like the"},{"speaker":"[Aaron Straker]","startTime":2915.102,"endTime":2919.387,"body":"clip to wrap up with. It is, with hypertrophy,"},{"speaker":"[Aaron Straker]","startTime":2919.467,"endTime":2924.153,"body":"often like a meandering road."},{"speaker":"[Aaron Straker]","startTime":2919.467,"endTime":2924.153,"body":"Like that's such a good word to use there."},{"speaker":"[Bryan Boorstein]","startTime":2925.025,"endTime":2925.29,"body":"Sweet."},{"speaker":"[Aaron Straker]","startTime":2926.674,"endTime":2928.575,"body":"Anything else on the back end"},{"speaker":"[Aaron Straker]","startTime":2926.674,"endTime":2928.575,"body":"of this one, Brian?"},{"speaker":"[Bryan Boorstein]","startTime":2929.037,"endTime":2929.669,"body":"I think that's good, man."},{"speaker":"[Aaron Straker]","startTime":2930.756,"endTime":2934.558,"body":"All right, so as always guys,"},{"speaker":"[Aaron Straker]","startTime":2930.756,"endTime":2934.558,"body":"thank you for listening to Eat, Train, Prosper."},{"speaker":"[Aaron Straker]","startTime":2934.918,"endTime":2936.759,"body":"Brian and I will talk to you"},{"speaker":"[Aaron Straker]","startTime":2934.918,"endTime":2936.759,"body":"next week."}]}