{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":29.246000000000002,"endTime":32.768,"body":"What's up guys, happy Tuesday."},{"speaker":"[Aaron Straker]","startTime":29.246000000000002,"endTime":32.768,"body":"Welcome back to another episode of Eat, Train,"},{"speaker":"[Aaron Straker]","startTime":32.808,"endTime":37.252,"body":"Prosper. Apologies on the kind"},{"speaker":"[Aaron Straker]","startTime":32.808,"endTime":37.252,"body":"of low number of episodes for over like the"},{"speaker":"[Aaron Straker]","startTime":37.292,"endTime":41.775999999999996,"body":"last kind of month and a half."},{"speaker":"[Aaron Straker]","startTime":37.292,"endTime":41.775999999999996,"body":"I had some travel. Brian was just on his yearly"},{"speaker":"[Aaron Straker]","startTime":41.796,"endTime":47.661,"body":"vacation with family in Wisconsin."},{"speaker":"[Aaron Straker]","startTime":41.796,"endTime":47.661,"body":"I botched the GVS timing and we've really just"},{"speaker":"[Aaron Straker]","startTime":47.681,"endTime":51.864000000000004,"body":"had a very low number for us"},{"speaker":"[Aaron Straker]","startTime":47.681,"endTime":51.864000000000004,"body":"historically. But we're back, Brian's home"},{"speaker":"[Aaron Straker]","startTime":51.884,"endTime":55.667,"body":"from vacations. I don't have"},{"speaker":"[Aaron Straker]","startTime":51.884,"endTime":55.667,"body":"any more travel hopefully, so we should be"},{"speaker":"[Aaron Straker]","startTime":55.687,"endTime":60.322,"body":"able to get another consistent"},{"speaker":"[Aaron Straker]","startTime":55.687,"endTime":60.322,"body":"stream of episodes out. In this episode, we're"},{"speaker":"[Aaron Straker]","startTime":60.342,"endTime":63.365,"body":"gonna cover some updates since"},{"speaker":"[Aaron Straker]","startTime":60.342,"endTime":63.365,"body":"it's been a while, so you guys can know just"},{"speaker":"[Aaron Straker]","startTime":63.385,"endTime":66.787,"body":"kind of the latest of what's"},{"speaker":"[Aaron Straker]","startTime":63.385,"endTime":66.787,"body":"going on with us, which we're always very transparent"},{"speaker":"[Aaron Straker]","startTime":66.827,"endTime":69.689,"body":"and like to share about. And"},{"speaker":"[Aaron Straker]","startTime":66.827,"endTime":69.689,"body":"then we have four questions that we're just"},{"speaker":"[Aaron Straker]","startTime":69.709,"endTime":73.99199999999999,"body":"going to kind of go on a deeper"},{"speaker":"[Aaron Straker]","startTime":69.709,"endTime":73.99199999999999,"body":"dive in throughout the episode. I'm going to"},{"speaker":"[Aaron Straker]","startTime":74.032,"endTime":77.175,"body":"cover them from a very, very"},{"speaker":"[Aaron Straker]","startTime":74.032,"endTime":77.175,"body":"high level really quickly, just so you know"},{"speaker":"[Aaron Straker]","startTime":77.195,"endTime":82.899,"body":"what's coming for the episode."},{"speaker":"[Aaron Straker]","startTime":77.195,"endTime":82.899,"body":"So first is on a food pyramid graphic posted"},{"speaker":"[Aaron Straker]","startTime":82.919,"endTime":85.541,"body":"by Max, I don't, Max"},{"speaker":"[Bryan]","startTime":85.487,"endTime":85.828,"body":"Luga"},{"speaker":"[Aaron Straker]","startTime":85.801,"endTime":85.881,"body":"L,"},{"speaker":"[Bryan]","startTime":85.888,"endTime":85.988,"body":"at"},{"speaker":"[Aaron Straker]","startTime":85.941,"endTime":86.14099999999999,"body":"I'm not"},{"speaker":"[Bryan]","startTime":86.149,"endTime":86.77000000000001,"body":"Lugavere"},{"speaker":"[Aaron Straker]","startTime":86.201,"endTime":89.37,"body":"even. Okay, Lugavere, thank"},{"speaker":"[Aaron Straker]","startTime":86.201,"endTime":89.37,"body":"you. I was like, I'm not even gonna try and"},{"speaker":"[Aaron Straker]","startTime":89.43,"endTime":93.991,"body":"botch this, but it's someone"},{"speaker":"[Aaron Straker]","startTime":89.43,"endTime":93.991,"body":"that's a bigger social media personality, puts"},{"speaker":"[Aaron Straker]","startTime":94.031,"endTime":98.273,"body":"out pretty good information."},{"speaker":"[Aaron Straker]","startTime":94.031,"endTime":98.273,"body":"When we got a question on that, we have a cardio"},{"speaker":"[Aaron Straker]","startTime":98.313,"endTime":103.614,"body":"question for improving the"},{"speaker":"[Aaron Straker]","startTime":98.313,"endTime":103.614,"body":"recovery period for like a sport in between"},{"speaker":"[Aaron Straker]","startTime":103.654,"endTime":106.275,"body":"sport bouts to sport being"},{"speaker":"[Aaron Straker]","startTime":103.654,"endTime":106.275,"body":"tennis, which I think is a pretty interesting"},{"speaker":"[Aaron Straker]","startTime":106.435,"endTime":110.936,"body":"one, pairing hypertrophy work"},{"speaker":"[Aaron Straker]","startTime":106.435,"endTime":110.936,"body":"alongside CrossFit, which is something that"},{"speaker":"[Aaron Straker]","startTime":110.976,"endTime":116.197,"body":"Brian and I know very, very"},{"speaker":"[Aaron Straker]","startTime":110.976,"endTime":116.197,"body":"well from a personal level. And then lastly..."},{"speaker":"[Aaron Straker]","startTime":116.71,"endTime":120.353,"body":"if we ever use pre-fatigue"},{"speaker":"[Aaron Straker]","startTime":116.71,"endTime":120.353,"body":"methods with our hypertrophy training, which"},{"speaker":"[Aaron Straker]","startTime":120.413,"endTime":125.258,"body":"I'm very excited to talk about"},{"speaker":"[Aaron Straker]","startTime":120.413,"endTime":125.258,"body":"because I am a big fan of that actually. But"},{"speaker":"[Aaron Straker]","startTime":125.719,"endTime":128.321,"body":"before we get into the questions,"},{"speaker":"[Aaron Straker]","startTime":125.719,"endTime":128.321,"body":"Brian, what's going on my friend?"},{"speaker":"[Bryan]","startTime":129.607,"endTime":134.489,"body":"Yeah, there's a lot of updates today."},{"speaker":"[Bryan]","startTime":129.607,"endTime":134.489,"body":"It's been a long time and it feels really good"},{"speaker":"[Bryan]","startTime":134.50900000000001,"endTime":142.35399999999998,"body":"to be back on the regular program here."},{"speaker":"[Bryan]","startTime":134.50900000000001,"endTime":142.35399999999998,"body":"I think that this section we had of four weeks"},{"speaker":"[Bryan]","startTime":142.374,"endTime":148.09699999999998,"body":"where we only put out one episode is"},{"speaker":"[Bryan]","startTime":142.374,"endTime":148.09699999999998,"body":"the biggest break we've taken in, I guess,"},{"speaker":"[Bryan]","startTime":148.11700000000002,"endTime":151.81900000000002,"body":"two and a half years of doing this"},{"speaker":"[Bryan]","startTime":148.11700000000002,"endTime":151.81900000000002,"body":"podcast. So definitely feels good to be back"},{"speaker":"[Bryan]","startTime":151.839,"endTime":158.763,"body":"on schedule. Glad I'm home and things"},{"speaker":"[Bryan]","startTime":151.839,"endTime":158.763,"body":"are more routine from here. So. One of the"},{"speaker":"[Bryan]","startTime":158.803,"endTime":162.086,"body":"things that's been on my update list"},{"speaker":"[Bryan]","startTime":158.803,"endTime":162.086,"body":"for a month now and I haven't had a chance"},{"speaker":"[Bryan]","startTime":162.106,"endTime":167.49,"body":"to talk about with everyone is my blood"},{"speaker":"[Bryan]","startTime":162.106,"endTime":167.49,"body":"work that I did. The blood panel came back"},{"speaker":"[Bryan]","startTime":168.111,"endTime":173.876,"body":"and this was the one where I finally"},{"speaker":"[Bryan]","startTime":168.111,"endTime":173.876,"body":"took some time off prior. So I had discussed"},{"speaker":"[Bryan]","startTime":173.916,"endTime":179.541,"body":"on the podcast how my liver enzymes"},{"speaker":"[Bryan]","startTime":173.916,"endTime":179.541,"body":"and my kidney enzymes seemed to be higher than"},{"speaker":"[Bryan]","startTime":179.561,"endTime":183.564,"body":"you would want them to be. The liver"},{"speaker":"[Bryan]","startTime":179.561,"endTime":183.564,"body":"ones were still in range but they were kind"},{"speaker":"[Bryan]","startTime":183.584,"endTime":189.003,"body":"of in the like middle upper part of"},{"speaker":"[Bryan]","startTime":183.584,"endTime":189.003,"body":"the range. And then my kidney ones were all"},{"speaker":"[Bryan]","startTime":189.043,"endTime":195.065,"body":"just high. And the theory there was"},{"speaker":"[Bryan]","startTime":189.043,"endTime":195.065,"body":"that was a result of creatinine, which then"},{"speaker":"[Bryan]","startTime":195.105,"endTime":203.127,"body":"affects the EGFR reading, because it's"},{"speaker":"[Bryan]","startTime":195.105,"endTime":203.127,"body":"based on creatinine. And we had assumed over"},{"speaker":"[Bryan]","startTime":203.147,"endTime":207.909,"body":"the years that it's been high just"},{"speaker":"[Bryan]","startTime":203.147,"endTime":207.909,"body":"because I take creatine. And so I stopped taking"},{"speaker":"[Bryan]","startTime":207.929,"endTime":213.21,"body":"creatine. I did a washout period for"},{"speaker":"[Bryan]","startTime":207.929,"endTime":213.21,"body":"six weeks. And I took the time off heading"},{"speaker":"[Bryan]","startTime":213.25,"endTime":218.386,"body":"into it. and still my creatinine was"},{"speaker":"[Bryan]","startTime":213.25,"endTime":218.386,"body":"high. And so I think I've realized that that's"},{"speaker":"[Bryan]","startTime":218.426,"endTime":222.689,"body":"not that big of a deal because I eat"},{"speaker":"[Bryan]","startTime":218.426,"endTime":222.689,"body":"a high protein diet and I have a high level"},{"speaker":"[Bryan]","startTime":222.729,"endTime":227.893,"body":"of muscle mass. And so regardless of"},{"speaker":"[Bryan]","startTime":222.729,"endTime":227.893,"body":"whether I take creatine or not, my creatinine"},{"speaker":"[Bryan]","startTime":227.993,"endTime":232.876,"body":"probably will be elevated anyways."},{"speaker":"[Bryan]","startTime":227.993,"endTime":232.876,"body":"And so this time what we did was we checked"},{"speaker":"[Bryan]","startTime":233.077,"endTime":240.702,"body":"a marker called C-statin C, and that"},{"speaker":"[Bryan]","startTime":233.077,"endTime":240.702,"body":"is a way to assess kidney function in the absence"},{"speaker":"[Bryan]","startTime":240.882,"endTime":247.316,"body":"of the impact of muscle mass or creatine"},{"speaker":"[Bryan]","startTime":240.882,"endTime":247.316,"body":"or high protein diet or anything like that."},{"speaker":"[Bryan]","startTime":247.796,"endTime":253.942,"body":"And so my C-stat and C number came"},{"speaker":"[Bryan]","startTime":247.796,"endTime":253.942,"body":"back in range, but toward the higher end of"},{"speaker":"[Bryan]","startTime":253.982,"endTime":261.51,"body":"that range. However, when it was put"},{"speaker":"[Bryan]","startTime":253.982,"endTime":261.51,"body":"into a formula and filtered down to EGFR, which"},{"speaker":"[Bryan]","startTime":261.59000000000003,"endTime":265.914,"body":"is something filtration rate, what"},{"speaker":"[Bryan]","startTime":261.59000000000003,"endTime":265.914,"body":"does the EG stand for?"},{"speaker":"[Aaron Straker]","startTime":266.51800000000003,"endTime":268.724,"body":"estimated glomerular filtration"},{"speaker":"[Aaron Straker]","startTime":266.51800000000003,"endTime":268.724,"body":"rate."},{"speaker":"[Bryan]","startTime":268.69100000000003,"endTime":274.192,"body":"That one, yeah. So when you put the"},{"speaker":"[Bryan]","startTime":268.69100000000003,"endTime":274.192,"body":"C-Stat and C number into the EGFR formula,"},{"speaker":"[Bryan]","startTime":275.012,"endTime":282.174,"body":"I came back normal. And so I feel much"},{"speaker":"[Bryan]","startTime":275.012,"endTime":282.174,"body":"better about kidney function. Liver function"},{"speaker":"[Bryan]","startTime":282.334,"endTime":287.716,"body":"didn't change a whole ton even with"},{"speaker":"[Bryan]","startTime":282.334,"endTime":287.716,"body":"the time off. I dug a little deeper into that"},{"speaker":"[Bryan]","startTime":287.756,"endTime":291.877,"body":"and I'm wondering if that, like it"},{"speaker":"[Bryan]","startTime":287.756,"endTime":291.877,"body":"seems like liver markers might be sensitive"},{"speaker":"[Bryan]","startTime":291.897,"endTime":297.418,"body":"up to like a week of time off prior"},{"speaker":"[Bryan]","startTime":291.897,"endTime":297.418,"body":"to training and I only took two or three days"},{"speaker":"[Bryan]","startTime":297.518,"endTime":301.969,"body":"off. So I'm wondering if you know that's"},{"speaker":"[Bryan]","startTime":297.518,"endTime":301.969,"body":"a piece of it, but either way, my liver numbers"},{"speaker":"[Bryan]","startTime":302.009,"endTime":308.372,"body":"were in the mid to high 20s and the"},{"speaker":"[Bryan]","startTime":302.009,"endTime":308.372,"body":"range is 20 to 40. So I'm like solidly in the"},{"speaker":"[Bryan]","startTime":308.412,"endTime":313.535,"body":"middle of the liver enzyme range, not"},{"speaker":"[Bryan]","startTime":308.412,"endTime":313.535,"body":"a big deal there. Testosterone was still in"},{"speaker":"[Bryan]","startTime":313.575,"endTime":318.418,"body":"the low to mid 300s. So that seems"},{"speaker":"[Bryan]","startTime":313.575,"endTime":318.418,"body":"to just be where I am. That's been where it's"},{"speaker":"[Bryan]","startTime":318.458,"endTime":324.741,"body":"been for a decade or so. And then on"},{"speaker":"[Bryan]","startTime":318.458,"endTime":324.741,"body":"the positive side, one of the other things"},{"speaker":"[Bryan]","startTime":324.761,"endTime":326.042,"body":"we were looking at was"},{"speaker":"[Bryan]","startTime":329.547,"endTime":337.029,"body":"Blanking out, blanking out, blanking"},{"speaker":"[Bryan]","startTime":329.547,"endTime":337.029,"body":"out. It's an oxidative reverse T3. So reverse"},{"speaker":"[Bryan]","startTime":337.069,"endTime":342.59,"body":"T3 has been consistently on the higher"},{"speaker":"[Bryan]","startTime":337.069,"endTime":342.59,"body":"end for me, sometimes a higher out of range"},{"speaker":"[Bryan]","startTime":342.63,"endTime":346.952,"body":"and sometimes just kinda high. This"},{"speaker":"[Bryan]","startTime":342.63,"endTime":346.952,"body":"time it was a 15 and I think the top of the"},{"speaker":"[Bryan]","startTime":346.992,"endTime":353.714,"body":"range is like 23 or 24. So it was solidly"},{"speaker":"[Bryan]","startTime":346.992,"endTime":353.714,"body":"like the lowest reverse T3 I've had in a really"},{"speaker":"[Bryan]","startTime":353.754,"endTime":362.233,"body":"long time. And so those are. The main"},{"speaker":"[Bryan]","startTime":353.754,"endTime":362.233,"body":"things, as far as like action items or, oh,"},{"speaker":"[Bryan]","startTime":362.533,"endTime":365.794,"body":"another one was uric acid was kind"},{"speaker":"[Bryan]","startTime":362.533,"endTime":365.794,"body":"of high. It was still within range, but it"},{"speaker":"[Bryan]","startTime":365.814,"endTime":370.616,"body":"was higher than I think the guy I'm"},{"speaker":"[Bryan]","startTime":365.814,"endTime":370.616,"body":"consulting with wanted it to be. And so that"},{"speaker":"[Bryan]","startTime":370.656,"endTime":374.738,"body":"may just be a factor of the fact that"},{"speaker":"[Bryan]","startTime":370.656,"endTime":374.738,"body":"I eat a lot of fruit and it could be a little"},{"speaker":"[Bryan]","startTime":374.778,"endTime":382.061,"body":"bit of genetic too. He wants to send"},{"speaker":"[Bryan]","startTime":374.778,"endTime":382.061,"body":"me to get an MRI to figure out the testosterone"},{"speaker":"[Bryan]","startTime":382.101,"endTime":390.507,"body":"thing because he's said there are no"},{"speaker":"[Bryan]","startTime":382.101,"endTime":390.507,"body":"signs. that I'm having an issue with the communication"},{"speaker":"[Bryan]","startTime":390.948,"endTime":397.138,"body":"from the brain to the testes. So like"},{"speaker":"[Bryan]","startTime":390.948,"endTime":397.138,"body":"LH and FSH?"},{"speaker":"[Aaron Straker]","startTime":397.406,"endTime":400.115,"body":"Yeah, luteinizing hormone and"},{"speaker":"[Aaron Straker]","startTime":397.406,"endTime":400.115,"body":"follicle stimulating hormone,"},{"speaker":"[Bryan]","startTime":399.931,"endTime":400.251,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":400.355,"endTime":400.697,"body":"if those"},{"speaker":"[Bryan]","startTime":400.611,"endTime":400.891,"body":"LH"},{"speaker":"[Aaron Straker]","startTime":400.717,"endTime":401.058,"body":"were like"},{"speaker":"[Bryan]","startTime":400.911,"endTime":401.612,"body":"and FSH"},{"speaker":"[Aaron Straker]","startTime":401.178,"endTime":401.86,"body":"super high."},{"speaker":"[Bryan]","startTime":402.332,"endTime":408.195,"body":"are okay. They're not like, we're like"},{"speaker":"[Bryan]","startTime":402.332,"endTime":408.195,"body":"the best they could be. But they're okay. And"},{"speaker":"[Bryan]","startTime":408.235,"endTime":411.677,"body":"so he doesn't think that there's like"},{"speaker":"[Bryan]","startTime":408.235,"endTime":411.677,"body":"a communication issue. So he actually wants"},{"speaker":"[Bryan]","startTime":411.697,"endTime":417.741,"body":"me to get an MRI on my pituitary. Apparently"},{"speaker":"[Bryan]","startTime":411.697,"endTime":417.741,"body":"he experienced the same thing and said until"},{"speaker":"[Bryan]","startTime":417.781,"endTime":422.951,"body":"he got that MRI and realized he had"},{"speaker":"[Bryan]","startTime":417.781,"endTime":422.951,"body":"a I don't know if it was a Legion on the pituitary"},{"speaker":"[Bryan]","startTime":423.011,"endTime":426.713,"body":"or something like that, but until he"},{"speaker":"[Bryan]","startTime":423.011,"endTime":426.713,"body":"got that corrected, he said his testosterone"},{"speaker":"[Bryan]","startTime":426.753,"endTime":430.434,"body":"was similar to mine, and then as soon"},{"speaker":"[Bryan]","startTime":426.753,"endTime":430.434,"body":"as that issue was resolved, testosterone went"},{"speaker":"[Bryan]","startTime":430.454,"endTime":436.717,"body":"up into the 600s. So I'm at least gonna"},{"speaker":"[Bryan]","startTime":430.454,"endTime":436.717,"body":"entertain getting this MRI and seeing what"},{"speaker":"[Bryan]","startTime":436.737,"endTime":438.378,"body":"to do from there. But I don't"},{"speaker":"[Aaron Straker]","startTime":438.28,"endTime":438.485,"body":"I mean..."},{"speaker":"[Bryan]","startTime":438.398,"endTime":443.4,"body":"wanna belabor this topic on blood work"},{"speaker":"[Bryan]","startTime":438.398,"endTime":443.4,"body":"too much because I do wanna talk a lot about"},{"speaker":"[Bryan]","startTime":443.82,"endTime":447.441,"body":"my metabolic cart testing and VO2 max"},{"speaker":"[Bryan]","startTime":443.82,"endTime":447.441,"body":"testing and stuff that I did yesterday. Do"},{"speaker":"[Bryan]","startTime":447.462,"endTime":449.842,"body":"you have any final thoughts on blood"},{"speaker":"[Bryan]","startTime":447.462,"endTime":449.842,"body":"work?"},{"speaker":"[Aaron Straker]","startTime":452.166,"endTime":456.148,"body":"I mean, the only thing I was"},{"speaker":"[Aaron Straker]","startTime":452.166,"endTime":456.148,"body":"going to say is one, what was like free testosterone"},{"speaker":"[Aaron Straker]","startTime":456.208,"endTime":461.17,"body":"and sex hormone binding globulin"},{"speaker":"[Aaron Straker]","startTime":456.208,"endTime":461.17,"body":"like were those correlative with the lower"},{"speaker":"[Aaron Straker]","startTime":461.31,"endTime":464.871,"body":"one or not? And then I was"},{"speaker":"[Aaron Straker]","startTime":461.31,"endTime":464.871,"body":"only I was going to make the joke around like,"},{"speaker":"[Aaron Straker]","startTime":464.911,"endTime":468.152,"body":"well, you have insurance, like"},{"speaker":"[Aaron Straker]","startTime":464.911,"endTime":468.152,"body":"you might as well use it right with the with"},{"speaker":"[Aaron Straker]","startTime":468.172,"endTime":472.196,"body":"the MRI sort of thing. That's"},{"speaker":"[Aaron Straker]","startTime":468.172,"endTime":472.196,"body":"like the I wouldn't call it a downside, but"},{"speaker":"[Aaron Straker]","startTime":472.236,"endTime":476.003,"body":"kind of the thing is like you"},{"speaker":"[Aaron Straker]","startTime":472.236,"endTime":476.003,"body":"pay for insurance, but when you live this lifestyle,"},{"speaker":"[Aaron Straker]","startTime":476.023,"endTime":479.108,"body":"like you never really use it"},{"speaker":"[Aaron Straker]","startTime":476.023,"endTime":479.108,"body":"sort of thing. So it's like, hey, at least"},{"speaker":"[Aaron Straker]","startTime":479.168,"endTime":480.23,"body":"go, you know,"},{"speaker":"[Bryan]","startTime":480.103,"endTime":480.383,"body":"Well, this"},{"speaker":"[Aaron Straker]","startTime":480.25,"endTime":480.41,"body":"get"},{"speaker":"[Bryan]","startTime":480.423,"endTime":480.683,"body":"wouldn't"},{"speaker":"[Aaron Straker]","startTime":480.471,"endTime":480.691,"body":"things"},{"speaker":"[Bryan]","startTime":480.703,"endTime":480.803,"body":"be"},{"speaker":"[Aaron Straker]","startTime":480.731,"endTime":480.971,"body":"taken"},{"speaker":"[Bryan]","startTime":480.843,"endTime":481.184,"body":"covered"},{"speaker":"[Aaron Straker]","startTime":480.991,"endTime":481.192,"body":"looked"},{"speaker":"[Bryan]","startTime":481.204,"endTime":481.344,"body":"by"},{"speaker":"[Aaron Straker]","startTime":481.252,"endTime":481.352,"body":"at,"},{"speaker":"[Bryan]","startTime":481.404,"endTime":481.925,"body":"insurance,"},{"speaker":"[Aaron Straker]","startTime":481.412,"endTime":481.593,"body":"right?"},{"speaker":"[Bryan]","startTime":481.985,"endTime":482.846,"body":"unfortunately."},{"speaker":"[Aaron Straker]","startTime":482.434,"endTime":482.935,"body":"Of course,"},{"speaker":"[Bryan]","startTime":482.866,"endTime":483.526,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":483.215,"endTime":483.556,"body":"of course"},{"speaker":"[Bryan]","startTime":483.566,"endTime":483.646,"body":"of"},{"speaker":"[Aaron Straker]","startTime":483.596,"endTime":483.997,"body":"it wouldn't,"},{"speaker":"[Bryan]","startTime":483.686,"endTime":484.087,"body":"course."},{"speaker":"[Aaron Straker]","startTime":484.077,"endTime":484.277,"body":"yeah."},{"speaker":"[Bryan]","startTime":486.209,"endTime":490.674,"body":"And regarding SHBG, I think that was"},{"speaker":"[Bryan]","startTime":486.209,"endTime":490.674,"body":"in the normal ranges as well. So he looked"},{"speaker":"[Bryan]","startTime":490.694,"endTime":495.699,"body":"at that, FSH and LH, to kind of assess"},{"speaker":"[Bryan]","startTime":490.694,"endTime":495.699,"body":"that the communication was OK between brain"},{"speaker":"[Bryan]","startTime":495.739,"endTime":497.341,"body":"and testes. And"},{"speaker":"[Aaron Straker]","startTime":497.037,"endTime":497.16,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":497.361,"endTime":502.186,"body":"that's why the pituitary issue popped"},{"speaker":"[Bryan]","startTime":497.361,"endTime":502.186,"body":"up. So we will see what the deal is with that."},{"speaker":"[Bryan]","startTime":502.847,"endTime":507.371,"body":"Regarding free testosterone, that's"},{"speaker":"[Bryan]","startTime":502.847,"endTime":507.371,"body":"also been consistently about the same for a"},{"speaker":"[Bryan]","startTime":507.411,"endTime":511.634,"body":"number of years. It's right about that,"},{"speaker":"[Bryan]","startTime":507.411,"endTime":511.634,"body":"like, 6.5 to 7.5 range, which is"},{"speaker":"[Aaron Straker]","startTime":512.262,"endTime":512.525,"body":"lower."},{"speaker":"[Bryan]","startTime":512.635,"endTime":518.8,"body":"low end slash slightly lower than the"},{"speaker":"[Bryan]","startTime":512.635,"endTime":518.8,"body":"range, which kind of falls right in line with"},{"speaker":"[Bryan]","startTime":518.8399999999999,"endTime":520.442,"body":"my free testosterone as well, so, or"},{"speaker":"[Aaron Straker]","startTime":520.6700000000001,"endTime":520.874,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":521.2819999999999,"endTime":525.085,"body":"rather with my total testosterone."},{"speaker":"[Bryan]","startTime":521.2819999999999,"endTime":525.085,"body":"Do you want to jump into an update real quick"},{"speaker":"[Bryan]","startTime":525.105,"endTime":526.226,"body":"before I get into cardio things?"},{"speaker":"[Aaron Straker]","startTime":526.778,"endTime":528.7570000000001,"body":"Now let's talk cardio and then"},{"speaker":"[Aaron Straker]","startTime":526.778,"endTime":528.7570000000001,"body":"we'll all cover mine."},{"speaker":"[Bryan]","startTime":528.8910000000001,"endTime":535.072,"body":"All right, cool. So I did this metabolic"},{"speaker":"[Bryan]","startTime":528.8910000000001,"endTime":535.072,"body":"cart testing yesterday and there was some good"},{"speaker":"[Bryan]","startTime":535.092,"endTime":539.374,"body":"and some bad from it. Some things that"},{"speaker":"[Bryan]","startTime":535.092,"endTime":539.374,"body":"I'm kind of working through. Basically the"},{"speaker":"[Bryan]","startTime":539.394,"endTime":544.735,"body":"way that the test worked was that I"},{"speaker":"[Bryan]","startTime":539.394,"endTime":544.735,"body":"went into the lab here in Boulder. They hooked"},{"speaker":"[Bryan]","startTime":544.755,"endTime":548.716,"body":"me up to the whole machine, the VO2"},{"speaker":"[Bryan]","startTime":544.755,"endTime":548.716,"body":"max thing, there's the big tube and the mask"},{"speaker":"[Bryan]","startTime":548.916,"endTime":555.038,"body":"and all that stuff. And they use power"},{"speaker":"[Bryan]","startTime":548.916,"endTime":555.038,"body":"in watts, which is great because that's kind"},{"speaker":"[Bryan]","startTime":555.098,"endTime":558.804,"body":"of how I've been. training more or"},{"speaker":"[Bryan]","startTime":555.098,"endTime":558.804,"body":"less. I mean, I've been using heart rate, but"},{"speaker":"[Bryan]","startTime":558.824,"endTime":565.37,"body":"it kind of correlates to a general"},{"speaker":"[Bryan]","startTime":558.824,"endTime":565.37,"body":"watt number. And so they start me at 100 watts,"},{"speaker":"[Bryan]","startTime":565.39,"endTime":570.675,"body":"which is a super easy pedal. It was"},{"speaker":"[Bryan]","startTime":565.39,"endTime":570.675,"body":"like an RPE of 1 or 1.5, something like that."},{"speaker":"[Bryan]","startTime":571.215,"endTime":578.242,"body":"And every four minutes, they add 27"},{"speaker":"[Bryan]","startTime":571.215,"endTime":578.242,"body":"watts to the power output. And I keep my cadence"},{"speaker":"[Bryan]","startTime":578.282,"endTime":582.806,"body":"the same, so I'm just working harder."},{"speaker":"[Bryan]","startTime":578.282,"endTime":582.806,"body":"So it went from like, it was around 27, 27"},{"speaker":"[Bryan]","startTime":582.826,"endTime":587.966,"body":"to 30 each jump. So the first one was"},{"speaker":"[Bryan]","startTime":582.826,"endTime":587.966,"body":"easy, the second one took me to 130 watts,"},{"speaker":"[Bryan]","startTime":588.026,"endTime":592.511,"body":"that was still pretty easy, I think"},{"speaker":"[Bryan]","startTime":588.026,"endTime":592.511,"body":"I gave it like an RPE of two or three. And"},{"speaker":"[Bryan]","startTime":592.531,"endTime":601.519,"body":"then it jumped up to 157 watts. And"},{"speaker":"[Bryan]","startTime":592.531,"endTime":601.519,"body":"157 watts is where I would tend to call the"},{"speaker":"[Bryan]","startTime":601.64,"endTime":606.765,"body":"lower end of my zone two. So in my"},{"speaker":"[Bryan]","startTime":601.64,"endTime":606.765,"body":"brain, and I'll talk about this model here"},{"speaker":"[Bryan]","startTime":606.785,"endTime":612.097,"body":"in a second of cardio training, but."},{"speaker":"[Bryan]","startTime":606.785,"endTime":612.097,"body":"In my brain, I would look at 160 was the number"},{"speaker":"[Bryan]","startTime":612.157,"endTime":618.943,"body":"I would use for watts for kind of like"},{"speaker":"[Bryan]","startTime":612.157,"endTime":618.943,"body":"my lower end of zone two. And that's on the"},{"speaker":"[Bryan]","startTime":618.983,"endTime":623.887,"body":"five zone system. And then there's"},{"speaker":"[Bryan]","startTime":618.983,"endTime":623.887,"body":"a higher end of zone two as well. The thing"},{"speaker":"[Bryan]","startTime":623.907,"endTime":628.851,"body":"with both with all of zone two in this"},{"speaker":"[Bryan]","startTime":623.907,"endTime":628.851,"body":"five zone model is that all of it is supposed"},{"speaker":"[Bryan]","startTime":628.891,"endTime":633.976,"body":"to be under what would be considered"},{"speaker":"[Bryan]","startTime":628.891,"endTime":633.976,"body":"two millimole of lactate. So every time that"},{"speaker":"[Bryan]","startTime":634.056,"endTime":638.647,"body":"I would do one of these four minute"},{"speaker":"[Bryan]","startTime":634.056,"endTime":638.647,"body":"intervals where they would add 30 watts. in"},{"speaker":"[Bryan]","startTime":638.687,"endTime":643.169,"body":"the last 10 seconds of that interval,"},{"speaker":"[Bryan]","startTime":638.687,"endTime":643.169,"body":"they would prick my ear and take my lactate."},{"speaker":"[Bryan]","startTime":643.49,"endTime":648.613,"body":"And the point of that was to see at"},{"speaker":"[Bryan]","startTime":643.49,"endTime":648.613,"body":"what point does the lactate start to become"},{"speaker":"[Bryan]","startTime":648.653,"endTime":653.215,"body":"a runaway train. So if you're at rest"},{"speaker":"[Bryan]","startTime":648.653,"endTime":653.215,"body":"and you're just sitting here talking, as I"},{"speaker":"[Bryan]","startTime":653.276,"endTime":657.958,"body":"am on this podcast, my lactate should"},{"speaker":"[Bryan]","startTime":653.276,"endTime":657.958,"body":"be plus or minus about 1 millimole. And then"},{"speaker":"[Bryan]","startTime":658.078,"endTime":665.027,"body":"as you begin training, it might go"},{"speaker":"[Bryan]","startTime":658.078,"endTime":665.027,"body":"up to 1.3. It'll go up to 1.8, whatever. And"},{"speaker":"[Bryan]","startTime":665.067,"endTime":670.993,"body":"eventually it'll kind of stabilize"},{"speaker":"[Bryan]","startTime":665.067,"endTime":670.993,"body":"if you don't increase effort. So 160 watts,"},{"speaker":"[Bryan]","startTime":671.053,"endTime":678.32,"body":"which correlated to about 125 beats"},{"speaker":"[Bryan]","startTime":671.053,"endTime":678.32,"body":"per minute or so on my heart rate, that was"},{"speaker":"[Bryan]","startTime":678.4,"endTime":684.486,"body":"a point where I was hanging out at"},{"speaker":"[Bryan]","startTime":678.4,"endTime":684.486,"body":"1.3, 1.5 millimole. So it was very, very sustainable."},{"speaker":"[Bryan]","startTime":684.546,"endTime":688.47,"body":"The curve didn't start ascending off."},{"speaker":"[Bryan]","startTime":684.546,"endTime":688.47,"body":"I wasn't like on a runaway train or anything"},{"speaker":"[Bryan]","startTime":688.49,"endTime":693.161,"body":"like that. Then they did the jump to"},{"speaker":"[Bryan]","startTime":688.49,"endTime":693.161,"body":"180 watts, which took my heart rate up into"},{"speaker":"[Bryan]","startTime":693.201,"endTime":698.665,"body":"the mid-130s, which is what I usually"},{"speaker":"[Bryan]","startTime":693.201,"endTime":698.665,"body":"would call kind of my high-end zone 2. And"},{"speaker":"[Bryan]","startTime":698.765,"endTime":703.608,"body":"at that point, the lactate jumped to"},{"speaker":"[Bryan]","startTime":698.765,"endTime":703.608,"body":"1.8. So we're still not on like a runaway train,"},{"speaker":"[Bryan]","startTime":704.108,"endTime":708.111,"body":"but we're approaching the point where"},{"speaker":"[Bryan]","startTime":704.108,"endTime":708.111,"body":"things are starting to get tough, and I gave"},{"speaker":"[Bryan]","startTime":708.131,"endTime":712.354,"body":"that an RPE 5. So that's right around"},{"speaker":"[Bryan]","startTime":708.131,"endTime":712.354,"body":"where I would consider the top end of zone"},{"speaker":"[Bryan]","startTime":712.394,"endTime":718.618,"body":"2. And the positive side of this was"},{"speaker":"[Bryan]","startTime":712.394,"endTime":718.618,"body":"that I was spot on with these assessments."},{"speaker":"[Bryan]","startTime":718.931,"endTime":723.412,"body":"So as I've been training subjectively"},{"speaker":"[Bryan]","startTime":718.931,"endTime":723.412,"body":"over the last number of months, I've been just"},{"speaker":"[Bryan]","startTime":723.432,"endTime":729.294,"body":"kind of assuming that 160 watts is"},{"speaker":"[Bryan]","startTime":723.432,"endTime":729.294,"body":"my bottom, 180 to 190 watts is my top. And"},{"speaker":"[Bryan]","startTime":729.334,"endTime":733.975,"body":"this test seemed to validate that."},{"speaker":"[Bryan]","startTime":729.334,"endTime":733.975,"body":"And so that's really cool that the subjective"},{"speaker":"[Bryan]","startTime":733.995,"endTime":741.757,"body":"assessments of the talk test and feelings"},{"speaker":"[Bryan]","startTime":733.995,"endTime":741.757,"body":"of RPE, sustainability, any sort of these subjective"},{"speaker":"[Bryan]","startTime":741.797,"endTime":745.678,"body":"metrics that we use to assess whether"},{"speaker":"[Bryan]","startTime":741.797,"endTime":745.678,"body":"we're in zone two, I had pretty much nailed"},{"speaker":"[Bryan]","startTime":745.698,"endTime":750.316,"body":"those. And so that's at least reassuring"},{"speaker":"[Bryan]","startTime":745.698,"endTime":750.316,"body":"that I'm training in the right zones. I'm not"},{"speaker":"[Bryan]","startTime":750.456,"endTime":756.839,"body":"overcooking the chicken, so to speak."},{"speaker":"[Bryan]","startTime":750.456,"endTime":756.839,"body":"And so that was cool. Then I got up to 208"},{"speaker":"[Bryan]","startTime":758.539,"endTime":765.262,"body":"watts, I think was the next jump. And"},{"speaker":"[Bryan]","startTime":758.539,"endTime":765.262,"body":"that one, my lactate jumped up over two. So"},{"speaker":"[Bryan]","startTime":765.522,"endTime":769.284,"body":"I knew I could feel in the moment."},{"speaker":"[Bryan]","startTime":765.522,"endTime":769.284,"body":"I was like, yeah, this is certainly not sustainable."},{"speaker":"[Bryan]","startTime":770.024,"endTime":776.291,"body":"Then it jumped up to like 235 or 240"},{"speaker":"[Bryan]","startTime":770.024,"endTime":776.291,"body":"watts. That was very not sustainable. That"},{"speaker":"[Bryan]","startTime":776.331,"endTime":783.938,"body":"was where my lactate reached 3.8, which"},{"speaker":"[Bryan]","startTime":776.331,"endTime":783.938,"body":"is the upper end of... Man, I should have talked"},{"speaker":"[Bryan]","startTime":783.958,"endTime":787.421,"body":"about polarized training first because"},{"speaker":"[Bryan]","startTime":783.958,"endTime":787.421,"body":"this would all make more sense. But essentially,"},{"speaker":"[Bryan]","startTime":788.502,"endTime":793.967,"body":"for zone two in the five zone system,"},{"speaker":"[Bryan]","startTime":788.502,"endTime":793.967,"body":"we wanna be under two millimole, which I assessed"},{"speaker":"[Bryan]","startTime":794.047,"endTime":799.372,"body":"and was accurately there. And then"},{"speaker":"[Bryan]","startTime":794.047,"endTime":799.372,"body":"there's a range between two and four millimole"},{"speaker":"[Bryan]","startTime":799.672,"endTime":804.043,"body":"that they call like tempo or sweet"},{"speaker":"[Bryan]","startTime":799.672,"endTime":804.043,"body":"spot. And it's like a range where you're working"},{"speaker":"[Bryan]","startTime":804.103,"endTime":808.066,"body":"hard and you can do it steady state,"},{"speaker":"[Bryan]","startTime":804.103,"endTime":808.066,"body":"but it's hard. Like you're breathing hard,"},{"speaker":"[Bryan]","startTime":808.426,"endTime":813.429,"body":"it's challenging, but you're not dying."},{"speaker":"[Bryan]","startTime":808.426,"endTime":813.429,"body":"And then there's a point where you hit four"},{"speaker":"[Bryan]","startTime":813.469,"endTime":818.092,"body":"millimole of lactate, and that's when"},{"speaker":"[Bryan]","startTime":813.469,"endTime":818.092,"body":"I hit around this 235 watt number, where my"},{"speaker":"[Bryan]","startTime":818.132,"endTime":822.954,"body":"heart rate shot up to about 157 beats"},{"speaker":"[Bryan]","startTime":818.132,"endTime":822.954,"body":"a minute. And that's where the train really"},{"speaker":"[Bryan]","startTime":823.014,"endTime":827.337,"body":"starts running away. Like the slope"},{"speaker":"[Bryan]","startTime":823.014,"endTime":827.337,"body":"of the line that was going up, it turned steep."},{"speaker":"[Bryan]","startTime":827.777,"endTime":833.933,"body":"So at that point, it like started going"},{"speaker":"[Bryan]","startTime":827.777,"endTime":833.933,"body":"like this. And that's what they consider my"},{"speaker":"[Bryan]","startTime":834.114,"endTime":840.459,"body":"FTP. So then I did one more four-minute"},{"speaker":"[Bryan]","startTime":834.114,"endTime":840.459,"body":"bow after that and my lactate went up to seven"},{"speaker":"[Bryan]","startTime":840.479,"endTime":848.146,"body":"and I was basically dead. So I wanna"},{"speaker":"[Bryan]","startTime":840.479,"endTime":848.146,"body":"talk about the model of polarized training"},{"speaker":"[Bryan]","startTime":848.186,"endTime":851.729,"body":"a little bit because there's a guy"},{"speaker":"[Bryan]","startTime":848.186,"endTime":851.729,"body":"named Steven Seiler and he would be what I"},{"speaker":"[Bryan]","startTime":851.77,"endTime":856.774,"body":"consider like, or what is widely considered"},{"speaker":"[Bryan]","startTime":851.77,"endTime":856.774,"body":"like the godfather of this polarized training"},{"speaker":"[Bryan]","startTime":856.834,"endTime":861.516,"body":"model. And the polarized training model"},{"speaker":"[Bryan]","startTime":856.834,"endTime":861.516,"body":"basically states that you spend 80% of your"},{"speaker":"[Bryan]","startTime":861.556,"endTime":867.178,"body":"time below that first lactate turn"},{"speaker":"[Bryan]","startTime":861.556,"endTime":867.178,"body":"point, so where your lactate is under two,"},{"speaker":"[Bryan]","startTime":867.519,"endTime":873.361,"body":"you spend 80% of your time there. That's"},{"speaker":"[Bryan]","startTime":867.519,"endTime":873.361,"body":"like your typical zone two. And then you spend"},{"speaker":"[Bryan]","startTime":873.421,"endTime":879.604,"body":"almost no time training between two"},{"speaker":"[Bryan]","startTime":873.421,"endTime":879.604,"body":"and four millimoles of lactate, which is that"},{"speaker":"[Bryan]","startTime":879.624,"endTime":883.485,"body":"like sweet spot or tempo period of"},{"speaker":"[Bryan]","startTime":879.624,"endTime":883.485,"body":"training. And you spend most of your other"},{"speaker":"[Bryan]","startTime":883.525,"endTime":888.24,"body":"time, that other 20% is spent above"},{"speaker":"[Bryan]","startTime":883.525,"endTime":888.24,"body":"the second lactate threshold. So that would"},{"speaker":"[Bryan]","startTime":888.26,"endTime":892.564,"body":"be like your interval work and where"},{"speaker":"[Bryan]","startTime":888.26,"endTime":892.564,"body":"you're working really hard, lactate's accumulating,"},{"speaker":"[Bryan]","startTime":892.584,"endTime":897.508,"body":"it's unsustainable. In this model of"},{"speaker":"[Bryan]","startTime":892.584,"endTime":897.508,"body":"polarized training that Steven Seiler created,"},{"speaker":"[Bryan]","startTime":897.708,"endTime":902.492,"body":"there's actually only three zones."},{"speaker":"[Bryan]","startTime":897.708,"endTime":902.492,"body":"And physiologically, this makes way more sense."},{"speaker":"[Bryan]","startTime":902.792,"endTime":907.816,"body":"There's zone one, which is all of that"},{"speaker":"[Bryan]","startTime":902.792,"endTime":907.816,"body":"easy training below the first lactate threshold."},{"speaker":"[Bryan]","startTime":908.297,"endTime":911.82,"body":"Then there's zone two, which is the"},{"speaker":"[Bryan]","startTime":908.297,"endTime":911.82,"body":"kind of don't go there zone. It's like the"},{"speaker":"[Bryan]","startTime":911.88,"endTime":918.257,"body":"middle tempo sweet spot zone. And then"},{"speaker":"[Bryan]","startTime":911.88,"endTime":918.257,"body":"there's zone three, which is all the unsustainable"},{"speaker":"[Bryan]","startTime":918.397,"endTime":922.96,"body":"interval work that happens above four"},{"speaker":"[Bryan]","startTime":918.397,"endTime":922.96,"body":"millimoles of lactate. And so when he created"},{"speaker":"[Bryan]","startTime":923.0,"endTime":929.164,"body":"this polarized system, he did it based"},{"speaker":"[Bryan]","startTime":923.0,"endTime":929.164,"body":"on these physiological levels that we see."},{"speaker":"[Bryan]","startTime":929.224,"endTime":933.528,"body":"And so you guys have heard me talk"},{"speaker":"[Bryan]","startTime":929.224,"endTime":933.528,"body":"a lot about zone two and zone five, and how"},{"speaker":"[Bryan]","startTime":933.608,"endTime":936.73,"body":"mostly we wanna be in zone two, and"},{"speaker":"[Bryan]","startTime":933.608,"endTime":936.73,"body":"we wanna be in zone five, but we don't really"},{"speaker":"[Bryan]","startTime":936.75,"endTime":941.553,"body":"wanna be in zone three and zone four."},{"speaker":"[Bryan]","startTime":936.75,"endTime":941.553,"body":"This is like an extrapolation of the polarized"},{"speaker":"[Bryan]","startTime":941.593,"endTime":945.8,"body":"training model. It's just... doing"},{"speaker":"[Bryan]","startTime":941.593,"endTime":945.8,"body":"it over a five zone system instead of a three"},{"speaker":"[Bryan]","startTime":945.82,"endTime":949.601,"body":"zone system. But the three zone system"},{"speaker":"[Bryan]","startTime":945.82,"endTime":949.601,"body":"is much more intuitive because there really"},{"speaker":"[Bryan]","startTime":949.681,"endTime":960.666,"body":"are these three kind of physiological"},{"speaker":"[Bryan]","startTime":949.681,"endTime":960.666,"body":"zones. And so anyways, with that in mind, the"},{"speaker":"[Bryan]","startTime":960.746,"endTime":967.468,"body":"negative side of this whole test was"},{"speaker":"[Bryan]","startTime":960.746,"endTime":967.468,"body":"that my VO2 max came out to be 34.6, which"},{"speaker":"[Bryan]","startTime":967.608,"endTime":973.071,"body":"is really, really low. And it's so"},{"speaker":"[Bryan]","startTime":967.608,"endTime":973.071,"body":"low to the point that I actually struggle to"},{"speaker":"[Bryan]","startTime":973.111,"endTime":980.072,"body":"believe that that's actually what my"},{"speaker":"[Bryan]","startTime":973.111,"endTime":980.072,"body":"VO2 max is. Because like Peter Attia has talked"},{"speaker":"[Bryan]","startTime":980.092,"endTime":984.974,"body":"about how if you're 80 years old and"},{"speaker":"[Bryan]","startTime":980.092,"endTime":984.974,"body":"you wanna live the best longevity life that"},{"speaker":"[Bryan]","startTime":985.014,"endTime":989.535,"body":"you can, you need to make sure that"},{"speaker":"[Bryan]","startTime":985.014,"endTime":989.535,"body":"your VO2 max never drops below 30. Because"},{"speaker":"[Bryan]","startTime":989.635,"endTime":994.636,"body":"in his words, when your VO2 max drops"},{"speaker":"[Bryan]","startTime":989.635,"endTime":994.636,"body":"below 30, you can no longer do a lot of the"},{"speaker":"[Bryan]","startTime":995.137,"endTime":999.918,"body":"tasks of daily life that you wanna"},{"speaker":"[Bryan]","startTime":995.137,"endTime":999.918,"body":"do. One of them being you apparently can't"},{"speaker":"[Bryan]","startTime":999.958,"endTime":1007.153,"body":"even walk three miles in an hour. if"},{"speaker":"[Bryan]","startTime":999.958,"endTime":1007.153,"body":"your VO2 max is under 30. Three miles in an"},{"speaker":"[Bryan]","startTime":1007.173,"endTime":1012.015,"body":"hour is a 20 minute walking pace. And"},{"speaker":"[Bryan]","startTime":1007.173,"endTime":1012.015,"body":"you need to be able to do that for three miles"},{"speaker":"[Bryan]","startTime":1012.075,"endTime":1020.939,"body":"with a VO2 max of 30. I have a VO2"},{"speaker":"[Bryan]","startTime":1012.075,"endTime":1020.939,"body":"max of 34.6 apparently. And yet I am able to,"},{"speaker":"[Bryan]","startTime":1021.779,"endTime":1026.0410000000002,"body":"man, I don't even run, but I am very"},{"speaker":"[Bryan]","startTime":1021.779,"endTime":1026.0410000000002,"body":"confident I could run three miles in 30 minutes"},{"speaker":"[Bryan]","startTime":1026.101,"endTime":1032.3719999999998,"body":"if I had to. I go out and I do. 90"},{"speaker":"[Bryan]","startTime":1026.101,"endTime":1032.3719999999998,"body":"to 120 minute bike rides with my heart rate"},{"speaker":"[Bryan]","startTime":1032.452,"endTime":1039.636,"body":"at 140 beats per minute in, you know,"},{"speaker":"[Bryan]","startTime":1032.452,"endTime":1039.636,"body":"zone two or whatever. Like it, it is very unbelievable"},{"speaker":"[Bryan]","startTime":1039.676,"endTime":1044.799,"body":"to me. And it, it really threw me for"},{"speaker":"[Bryan]","startTime":1039.676,"endTime":1044.799,"body":"a loop yesterday emotionally as I, as I got"},{"speaker":"[Bryan]","startTime":1044.839,"endTime":1048.4009999999998,"body":"that number and I was looking at all"},{"speaker":"[Bryan]","startTime":1044.839,"endTime":1048.4009999999998,"body":"of the data of like, what can people at 34.6"},{"speaker":"[Bryan]","startTime":1049.381,"endTime":1053.724,"body":"VO two max do? And I was like, I do"},{"speaker":"[Bryan]","startTime":1049.381,"endTime":1053.724,"body":"so much more than that. So I don't know if"},{"speaker":"[Bryan]","startTime":1053.764,"endTime":1057.626,"body":"I'm being powered by like anaerobic"},{"speaker":"[Bryan]","startTime":1053.764,"endTime":1057.626,"body":"power and I'm using my muscle mass as like"},{"speaker":"[Bryan]","startTime":1057.646,"endTime":1067.176,"body":"a compensatory mechanism. if the test"},{"speaker":"[Bryan]","startTime":1057.646,"endTime":1067.176,"body":"just mislabeled my VO2 max. But the other thing"},{"speaker":"[Bryan]","startTime":1067.216,"endTime":1072.26,"body":"is 34.6 is on the lower end of average"},{"speaker":"[Bryan]","startTime":1067.216,"endTime":1072.26,"body":"for someone my age. So there's like average,"},{"speaker":"[Bryan]","startTime":1072.34,"endTime":1076.763,"body":"and then there's the range of average,"},{"speaker":"[Bryan]","startTime":1072.34,"endTime":1076.763,"body":"and I'm like at the very bottom of average."},{"speaker":"[Bryan]","startTime":1077.383,"endTime":1082.327,"body":"And so in my mind, I'm thinking, I'm"},{"speaker":"[Bryan]","startTime":1077.383,"endTime":1082.327,"body":"like, wait, if I'm below average or like slightly"},{"speaker":"[Bryan]","startTime":1082.367,"endTime":1086.55,"body":"lower than average, does that mean"},{"speaker":"[Bryan]","startTime":1082.367,"endTime":1086.55,"body":"there's like 50 or 60% of people out there"},{"speaker":"[Bryan]","startTime":1086.57,"endTime":1090.646,"body":"that have better car? than me in the"},{"speaker":"[Bryan]","startTime":1086.57,"endTime":1090.646,"body":"world that are my age. So like some random"},{"speaker":"[Bryan]","startTime":1090.686,"endTime":1094.631,"body":"dude that I just pick out from like"},{"speaker":"[Bryan]","startTime":1090.686,"endTime":1094.631,"body":"the middle of the middle America can just hop"},{"speaker":"[Bryan]","startTime":1094.671,"endTime":1099.757,"body":"on a bike and like keep up with me."},{"speaker":"[Bryan]","startTime":1094.671,"endTime":1099.757,"body":"The whole thing just, it really threw me for"},{"speaker":"[Bryan]","startTime":1099.797,"endTime":1103.881,"body":"a loop and I've been working through"},{"speaker":"[Bryan]","startTime":1099.797,"endTime":1103.881,"body":"a lot of thoughts on it, but that's the number"},{"speaker":"[Bryan]","startTime":1103.921,"endTime":1104.842,"body":"that came back. So."},{"speaker":"[Aaron Straker]","startTime":1106.226,"endTime":1111.572,"body":"That that so with that number"},{"speaker":"[Aaron Straker]","startTime":1106.226,"endTime":1111.572,"body":"you would be the bottom tier of like the bottom"},{"speaker":"[Aaron Straker]","startTime":1111.732,"endTime":1117.82,"body":"average tier of like gen pop"},{"speaker":"[Aaron Straker]","startTime":1111.732,"endTime":1117.82,"body":"or like 30 or 40 year old athletes that"},{"speaker":"[Bryan]","startTime":1117.639,"endTime":1117.96,"body":"No, these"},{"speaker":"[Aaron Straker]","startTime":1117.9,"endTime":1118.08,"body":"would."},{"speaker":"[Bryan]","startTime":1117.98,"endTime":1122.458,"body":"are just everybody in the world that's"},{"speaker":"[Bryan]","startTime":1117.98,"endTime":1122.458,"body":"my age. I would be below average."},{"speaker":"[Aaron Straker]","startTime":1125.482,"endTime":1134.206,"body":"Feel like I would bet on that"},{"speaker":"[Aaron Straker]","startTime":1125.482,"endTime":1134.206,"body":"sort of thing. Or bet against that, I mean."},{"speaker":"[Bryan]","startTime":1129.816,"endTime":1135.142,"body":"I know I know I agree. So I just like"},{"speaker":"[Bryan]","startTime":1129.816,"endTime":1135.142,"body":"yeah"},{"speaker":"[Aaron Straker]","startTime":1135.806,"endTime":1140.909,"body":"The place you did the testing,"},{"speaker":"[Aaron Straker]","startTime":1135.806,"endTime":1140.909,"body":"was it like university or like a place where"},{"speaker":"[Aaron Straker]","startTime":1140.969,"endTime":1147.112,"body":"you go to, like one of those"},{"speaker":"[Aaron Straker]","startTime":1140.969,"endTime":1147.112,"body":"newer, like new age places where you go pay,"},{"speaker":"[Aaron Straker]","startTime":1147.152,"endTime":1150.093,"body":"like a Dexascan place where"},{"speaker":"[Aaron Straker]","startTime":1147.152,"endTime":1150.093,"body":"you go pay to get a Dexascan. Like what type"},{"speaker":"[Aaron Straker]","startTime":1150.113,"endTime":1150.753,"body":"of place did it?"},{"speaker":"[Bryan]","startTime":1150.691,"endTime":1155.552,"body":"It was more, it wasn't a university,"},{"speaker":"[Bryan]","startTime":1150.691,"endTime":1155.552,"body":"but the guys that ran the lab are exercise"},{"speaker":"[Bryan]","startTime":1155.572,"endTime":1161.354,"body":"physiologists. I found them through"},{"speaker":"[Bryan]","startTime":1155.572,"endTime":1161.354,"body":"a podcast called Fast Talk, which is a,"},{"speaker":"[Aaron Straker]","startTime":1161.459,"endTime":1161.585,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":1163.034,"endTime":1167.915,"body":"it's an evidence-based cycling podcast"},{"speaker":"[Bryan]","startTime":1163.034,"endTime":1167.915,"body":"where all the people that hosted have PhDs,"},{"speaker":"[Bryan]","startTime":1167.955,"endTime":1171.776,"body":"the guy running the test for me had"},{"speaker":"[Bryan]","startTime":1167.955,"endTime":1171.776,"body":"a master's in exercise phys."},{"speaker":"[Aaron Straker]","startTime":1172.596,"endTime":1172.785,"body":"Okay."},{"speaker":"[Bryan]","startTime":1173.257,"endTime":1178.558,"body":"Yeah, these guys are, they learned"},{"speaker":"[Bryan]","startTime":1173.257,"endTime":1178.558,"body":"and they are in partnership with UC Boulder."},{"speaker":"[Bryan]","startTime":1178.618,"endTime":1178.818,"body":"So."},{"speaker":"[Aaron Straker]","startTime":1179.542,"endTime":1179.873,"body":"Understood."},{"speaker":"[Bryan]","startTime":1179.971,"endTime":1183.556,"body":"So you would think it's accurate. I"},{"speaker":"[Bryan]","startTime":1179.971,"endTime":1183.556,"body":"talked to Dave McHoney for a while about this"},{"speaker":"[Bryan]","startTime":1183.676,"endTime":1188.763,"body":"afterwards And he thinks that the low"},{"speaker":"[Bryan]","startTime":1183.676,"endTime":1188.763,"body":"result was a factor of me doing it cycling"},{"speaker":"[Bryan]","startTime":1188.824,"endTime":1192.188,"body":"instead of running And he thinks that"},{"speaker":"[Bryan]","startTime":1188.824,"endTime":1192.188,"body":"if I would have done a running test that I"},{"speaker":"[Bryan]","startTime":1192.208,"endTime":1194.271,"body":"would have elicited a much higher vo2"},{"speaker":"[Bryan]","startTime":1192.208,"endTime":1194.271,"body":"max"},{"speaker":"[Aaron Straker]","startTime":1198.886,"endTime":1202.544,"body":"For some reason, I thought"},{"speaker":"[Aaron Straker]","startTime":1198.886,"endTime":1202.544,"body":"VO2 max tests were always administered cycling."},{"speaker":"[Bryan]","startTime":1203.799,"endTime":1209.641,"body":"No, no, I would say that I've actually"},{"speaker":"[Bryan]","startTime":1203.799,"endTime":1209.641,"body":"heard most of them being done running as well."},{"speaker":"[Bryan]","startTime":1209.741,"endTime":1213.883,"body":"You definitely can do them cycling,"},{"speaker":"[Bryan]","startTime":1209.741,"endTime":1213.883,"body":"so I don't know, the other interesting factor"},{"speaker":"[Bryan]","startTime":1213.943,"endTime":1220.365,"body":"is VO2 max and max heart rate are supposed"},{"speaker":"[Bryan]","startTime":1213.943,"endTime":1220.365,"body":"to occur more or less simultaneously. But my"},{"speaker":"[Bryan]","startTime":1220.405,"endTime":1225.167,"body":"heart rate on this test never got above"},{"speaker":"[Bryan]","startTime":1220.405,"endTime":1225.167,"body":"173, which is about 10 beats below my predicted"},{"speaker":"[Bryan]","startTime":1225.227,"endTime":1225.728,"body":"maximum."},{"speaker":"[Aaron Straker]","startTime":1226.279,"endTime":1226.483,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":1226.388,"endTime":1231.47,"body":"And so when you look at VO2 max, I"},{"speaker":"[Bryan]","startTime":1226.388,"endTime":1231.47,"body":"think there's a factor of max heart rate and"},{"speaker":"[Bryan]","startTime":1231.55,"endTime":1235.857,"body":"kind of the... the discrepancy between"},{"speaker":"[Bryan]","startTime":1231.55,"endTime":1235.857,"body":"resting heart rate and max heart rate has an"},{"speaker":"[Bryan]","startTime":1235.917,"endTime":1242.663,"body":"impact and the way that is all kind"},{"speaker":"[Bryan]","startTime":1235.917,"endTime":1242.663,"body":"of put together in some way. But either way,"},{"speaker":"[Bryan]","startTime":1242.703,"endTime":1247.707,"body":"he said, you know, my oxygen and CO2"},{"speaker":"[Bryan]","startTime":1242.703,"endTime":1247.707,"body":"consumption, you know, leveled off and it leveled"},{"speaker":"[Bryan]","startTime":1247.787,"endTime":1249.548,"body":"off at 34.6. And so,"},{"speaker":"[Bryan]","startTime":1252.611,"endTime":1258.276,"body":"yeah, that has led to a lot of thoughts"},{"speaker":"[Bryan]","startTime":1252.611,"endTime":1258.276,"body":"in my mind and they're very dichotomous thoughts."},{"speaker":"[Bryan]","startTime":1259.056,"endTime":1264.135,"body":"On one hand, I have this thought of"},{"speaker":"[Bryan]","startTime":1259.056,"endTime":1264.135,"body":"like, man, if I'm just like so bad at cardio"},{"speaker":"[Bryan]","startTime":1264.175,"endTime":1271.277,"body":"and I can work this hard at cardio"},{"speaker":"[Bryan]","startTime":1264.175,"endTime":1271.277,"body":"and I'm still just so awful at it, like, should"},{"speaker":"[Bryan]","startTime":1271.377,"endTime":1276.059,"body":"I just stop pursuing this and just"},{"speaker":"[Bryan]","startTime":1271.377,"endTime":1276.059,"body":"go back to being like a hypertrophy guy because"},{"speaker":"[Bryan]","startTime":1276.079,"endTime":1278.699,"body":"that seems to be genetically where"},{"speaker":"[Bryan]","startTime":1276.079,"endTime":1278.699,"body":"I'm most predisposed."},{"speaker":"[Aaron Straker]","startTime":1279.73,"endTime":1279.97,"body":"Yes."},{"speaker":"[Bryan]","startTime":1279.98,"endTime":1287.562,"body":"Second, what? Second thought is because"},{"speaker":"[Bryan]","startTime":1279.98,"endTime":1287.562,"body":"I'm so bad at this cardio and I wanna live"},{"speaker":"[Bryan]","startTime":1287.602,"endTime":1293.558,"body":"a long, healthy life. should I change"},{"speaker":"[Bryan]","startTime":1287.602,"endTime":1293.558,"body":"my perspective and put cardio as like my primary"},{"speaker":"[Bryan]","startTime":1293.598,"endTime":1303.226,"body":"tool and see if maybe some of my cardio"},{"speaker":"[Bryan]","startTime":1293.598,"endTime":1303.226,"body":"results are being mitigated by recovery resources"},{"speaker":"[Bryan]","startTime":1303.266,"endTime":1312.614,"body":"being allocated to training hypertrophy."},{"speaker":"[Bryan]","startTime":1303.266,"endTime":1312.614,"body":"So I don't know where I stand on that. I find"},{"speaker":"[Bryan]","startTime":1312.654,"endTime":1318.039,"body":"myself leaning towards maybe prioritizing"},{"speaker":"[Bryan]","startTime":1312.654,"endTime":1318.039,"body":"cardio at this point, at least until I. when"},{"speaker":"[Bryan]","startTime":1318.079,"endTime":1324.323,"body":"I have this bike race that I'm doing"},{"speaker":"[Bryan]","startTime":1318.079,"endTime":1324.323,"body":"in Moab and making cardio like my number one"},{"speaker":"[Bryan]","startTime":1324.423,"endTime":1330.368,"body":"and just seeing if by doing less training"},{"speaker":"[Bryan]","startTime":1324.423,"endTime":1330.368,"body":"or less focus on lifting that maybe that can"},{"speaker":"[Bryan]","startTime":1330.388,"endTime":1335.271,"body":"elicit some improvements. But then"},{"speaker":"[Bryan]","startTime":1330.388,"endTime":1335.271,"body":"on the other hand, I feel like if I just look"},{"speaker":"[Bryan]","startTime":1335.291,"endTime":1340.755,"body":"at my performance over the last year,"},{"speaker":"[Bryan]","startTime":1335.291,"endTime":1340.755,"body":"since I started doing cardio to where I am"},{"speaker":"[Bryan]","startTime":1340.835,"endTime":1348.408,"body":"now, it's incredibly enhanced. Like"},{"speaker":"[Bryan]","startTime":1340.835,"endTime":1348.408,"body":"I... I can do so much more now than I could"},{"speaker":"[Bryan]","startTime":1348.448,"endTime":1352.891,"body":"do then. Like if I look at my data"},{"speaker":"[Bryan]","startTime":1348.448,"endTime":1352.891,"body":"from back in August when I first started this"},{"speaker":"[Bryan]","startTime":1352.932,"endTime":1359.496,"body":"cardio, I was riding the same routes"},{"speaker":"[Bryan]","startTime":1352.932,"endTime":1359.496,"body":"I do now at 13 miles per hour with the same"},{"speaker":"[Bryan]","startTime":1359.536,"endTime":1363.9,"body":"heart rate. And now I'm doing the same"},{"speaker":"[Bryan]","startTime":1359.536,"endTime":1363.9,"body":"route at 16 miles per hour with the same heart"},{"speaker":"[Bryan]","startTime":1363.94,"endTime":1370.224,"body":"rate. And that's not just, you know,"},{"speaker":"[Bryan]","startTime":1363.94,"endTime":1370.224,"body":"one random time where maybe the wind was in"},{"speaker":"[Bryan]","startTime":1370.264,"endTime":1375.428,"body":"my favor or something like that. Like"},{"speaker":"[Bryan]","startTime":1370.264,"endTime":1375.428,"body":"this is... Repeat times over and over I'm able"},{"speaker":"[Bryan]","startTime":1375.468,"endTime":1380.951,"body":"to do this thing three miles per hour"},{"speaker":"[Bryan]","startTime":1375.468,"endTime":1380.951,"body":"faster Which then also makes me think like"},{"speaker":"[Bryan]","startTime":1380.991,"endTime":1385.694,"body":"man What would my vo2 max have been"},{"speaker":"[Bryan]","startTime":1380.991,"endTime":1385.694,"body":"back in August before I actually got better"},{"speaker":"[Bryan]","startTime":1385.734,"endTime":1390.256,"body":"at cardio if it's 34.6 now I must have"},{"speaker":"[Bryan]","startTime":1385.734,"endTime":1390.256,"body":"been like half dead. How did I even like walk"},{"speaker":"[Bryan]","startTime":1390.296,"endTime":1394.439,"body":"upstairs without keeling over back"},{"speaker":"[Bryan]","startTime":1390.296,"endTime":1394.439,"body":"in August? you know, so there just seems to"},{"speaker":"[Bryan]","startTime":1394.479,"endTime":1401.598,"body":"be like a lot of holes in a lot of"},{"speaker":"[Bryan]","startTime":1394.479,"endTime":1401.598,"body":"these stories and Yeah, that's basically the"},{"speaker":"[Bryan]","startTime":1401.618,"endTime":1403.57,"body":"synopsis of it, and I'm still working"},{"speaker":"[Bryan]","startTime":1401.618,"endTime":1403.57,"body":"through a lot of that."},{"speaker":"[Aaron Straker]","startTime":1405.174,"endTime":1409.495,"body":"If you're curious to my vote,"},{"speaker":"[Aaron Straker]","startTime":1405.174,"endTime":1409.495,"body":"I would vote for a second opinion of taking"},{"speaker":"[Aaron Straker]","startTime":1409.535,"endTime":1413.857,"body":"the test somewhere else."},{"speaker":"[Bryan]","startTime":1411.387,"endTime":1413.194,"body":"Yeah, and probably doing it on a treadmill."},{"speaker":"[Aaron Straker]","startTime":1413.917,"endTime":1417.859,"body":"Yeah, I find, and let me bet"},{"speaker":"[Aaron Straker]","startTime":1413.917,"endTime":1417.859,"body":"on it too."},{"speaker":"[Bryan]","startTime":1419.399,"endTime":1420.147,"body":"Let you bet on it."},{"speaker":"[Aaron Straker]","startTime":1420.38,"endTime":1420.58,"body":"I will"},{"speaker":"[Bryan]","startTime":1420.552,"endTime":1420.875,"body":"Okay."},{"speaker":"[Aaron Straker]","startTime":1420.64,"endTime":1425.202,"body":"bet not against you, whatever,"},{"speaker":"[Aaron Straker]","startTime":1420.64,"endTime":1425.202,"body":"however that goes, because I have a hard time"},{"speaker":"[Aaron Straker]","startTime":1425.222,"endTime":1432.185,"body":"believing that your average"},{"speaker":"[Aaron Straker]","startTime":1425.222,"endTime":1432.185,"body":"40-year-old dad can show up to the metabolic"},{"speaker":"[Aaron Straker]","startTime":1432.205,"endTime":1434.718,"body":"cart. test it just best your"},{"speaker":"[Aaron Straker]","startTime":1432.205,"endTime":1434.718,"body":"score."},{"speaker":"[Bryan]","startTime":1435.463,"endTime":1439.966,"body":"I know, no, I agree, man, I agree."},{"speaker":"[Bryan]","startTime":1435.463,"endTime":1439.966,"body":"So if anybody out there listening, you know,"},{"speaker":"[Bryan]","startTime":1440.006,"endTime":1443.469,"body":"has experience with these VO2 tests,"},{"speaker":"[Bryan]","startTime":1440.006,"endTime":1443.469,"body":"maybe you're even an exercise physiologist"},{"speaker":"[Bryan]","startTime":1443.489,"endTime":1448.834,"body":"yourself, or you've run tests like"},{"speaker":"[Bryan]","startTime":1443.489,"endTime":1448.834,"body":"this on other people, drop some comments below,"},{"speaker":"[Bryan]","startTime":1449.375,"endTime":1453.578,"body":"send me a DM, something like that."},{"speaker":"[Bryan]","startTime":1449.375,"endTime":1453.578,"body":"Let me know your thoughts on this ridiculously"},{"speaker":"[Bryan]","startTime":1453.618,"endTime":1460.404,"body":"low VO2 max based on, you know, my"},{"speaker":"[Bryan]","startTime":1453.618,"endTime":1460.404,"body":"output and things like that. And yeah, the"},{"speaker":"[Bryan]","startTime":1460.464,"endTime":1465.892,"body":"last thing I wanted to talk about on"},{"speaker":"[Bryan]","startTime":1460.464,"endTime":1465.892,"body":"cardio is to quickly go over my, I have a four"},{"speaker":"[Bryan]","startTime":1465.912,"endTime":1469.995,"body":"day rotation that I've been using for"},{"speaker":"[Bryan]","startTime":1465.912,"endTime":1469.995,"body":"a number of weeks now with my cardio, actually"},{"speaker":"[Bryan]","startTime":1470.015,"endTime":1475.359,"body":"a number of months. And so a couple"},{"speaker":"[Bryan]","startTime":1470.015,"endTime":1475.359,"body":"people have asked me, what is my rotation,"},{"speaker":"[Bryan]","startTime":1475.379,"endTime":1479.862,"body":"how do I work it in with lifting and"},{"speaker":"[Bryan]","startTime":1475.379,"endTime":1479.862,"body":"stuff like that. And so I have essentially"},{"speaker":"[Bryan]","startTime":1480.062,"endTime":1485.406,"body":"a four day rotation that consists of,"},{"speaker":"[Bryan]","startTime":1480.062,"endTime":1485.406,"body":"the first day is usually a high end zone two"},{"speaker":"[Bryan]","startTime":1485.446,"endTime":1488.968,"body":"ride. So as I was talking about, it"},{"speaker":"[Bryan]","startTime":1485.446,"endTime":1488.968,"body":"would be that kind of pushing the boundary"},{"speaker":"[Bryan]","startTime":1489.048,"endTime":1495.787,"body":"of that 2.0 millimole lactate. So about"},{"speaker":"[Bryan]","startTime":1489.048,"endTime":1495.787,"body":"180 watts, about 140 beats per minute on my"},{"speaker":"[Bryan]","startTime":1495.827,"endTime":1499.588,"body":"heart rate, that's my first ride of"},{"speaker":"[Bryan]","startTime":1495.827,"endTime":1499.588,"body":"the week. Then my second ride of the week is"},{"speaker":"[Bryan]","startTime":1499.608,"endTime":1505.23,"body":"a low end zone two ride. So that would"},{"speaker":"[Bryan]","startTime":1499.608,"endTime":1505.23,"body":"be more of like that 160 watts, about 125 beats"},{"speaker":"[Bryan]","startTime":1505.29,"endTime":1509.731,"body":"per minute on my heart rate. So I have"},{"speaker":"[Bryan]","startTime":1505.29,"endTime":1509.731,"body":"a harder zone two session, an easier zone two"},{"speaker":"[Bryan]","startTime":1509.771,"endTime":1517.653,"body":"session. Then day three is usually"},{"speaker":"[Bryan]","startTime":1509.771,"endTime":1517.653,"body":"some sort of interval or multi-zonal work where"},{"speaker":"[Bryan]","startTime":1517.693,"endTime":1522.615,"body":"I'll be in and out of zone four and"},{"speaker":"[Bryan]","startTime":1517.693,"endTime":1522.615,"body":"zone five a little bit. and then the fourth"},{"speaker":"[Bryan]","startTime":1522.635,"endTime":1528.039,"body":"day is a rest day. And so usually I'll"},{"speaker":"[Bryan]","startTime":1522.635,"endTime":1528.039,"body":"make sure that there's no leg work on the day"},{"speaker":"[Bryan]","startTime":1528.059,"endTime":1533.303,"body":"that's the interval work. I'll try"},{"speaker":"[Bryan]","startTime":1528.059,"endTime":1533.303,"body":"to put my leg work on one of the two zone two"},{"speaker":"[Bryan]","startTime":1533.343,"endTime":1539.407,"body":"days. And then the upper body stuff"},{"speaker":"[Bryan]","startTime":1533.343,"endTime":1539.407,"body":"will usually either be on the interval day,"},{"speaker":"[Bryan]","startTime":1539.548,"endTime":1542.89,"body":"or because the interval day is very"},{"speaker":"[Bryan]","startTime":1539.548,"endTime":1542.89,"body":"mentally taxing, I might put the upper body"},{"speaker":"[Bryan]","startTime":1542.93,"endTime":1547.116,"body":"day on. another of the zone two days"},{"speaker":"[Bryan]","startTime":1542.93,"endTime":1547.116,"body":"or one of the rest days and leave the interval"},{"speaker":"[Bryan]","startTime":1547.136,"endTime":1551.817,"body":"day just to be an interval day. And"},{"speaker":"[Bryan]","startTime":1547.136,"endTime":1551.817,"body":"so that's kind of my four-way rotation where"},{"speaker":"[Bryan]","startTime":1552.018,"endTime":1556.959,"body":"there's one moderately hard workout,"},{"speaker":"[Bryan]","startTime":1552.018,"endTime":1556.959,"body":"one easy workout, and one interval workout"},{"speaker":"[Bryan]","startTime":1556.999,"endTime":1560.781,"body":"that takes my soul and then a rest"},{"speaker":"[Bryan]","startTime":1556.999,"endTime":1560.781,"body":"day. And so that four-day rotation kind of"},{"speaker":"[Bryan]","startTime":1560.821,"endTime":1564.822,"body":"works over an eight-day period. I go"},{"speaker":"[Bryan]","startTime":1560.821,"endTime":1564.822,"body":"through it twice and that correlates pretty"},{"speaker":"[Bryan]","startTime":1564.842,"endTime":1570.009,"body":"well with my... my lifting week as"},{"speaker":"[Bryan]","startTime":1564.842,"endTime":1570.009,"body":"well. So anyways, that is all I have on that."},{"speaker":"[Bryan]","startTime":1570.309,"endTime":1573.414,"body":"That was a bit long-winded, but I really"},{"speaker":"[Bryan]","startTime":1570.309,"endTime":1573.414,"body":"needed to get that out. So thank you all for"},{"speaker":"[Bryan]","startTime":1573.454,"endTime":1575.938,"body":"listening and I will pass it over to"},{"speaker":"[Bryan]","startTime":1573.454,"endTime":1575.938,"body":"Straker."},{"speaker":"[Aaron Straker]","startTime":1577.114,"endTime":1581.975,"body":"Yeah, so the biggest one for"},{"speaker":"[Aaron Straker]","startTime":1577.114,"endTime":1581.975,"body":"me is I am in the home stretch of my seven"},{"speaker":"[Aaron Straker]","startTime":1582.015,"endTime":1588.077,"body":"month gaining phase. Either"},{"speaker":"[Aaron Straker]","startTime":1582.015,"endTime":1588.077,"body":"this week, which is it's Tuesday, July 11th"},{"speaker":"[Aaron Straker]","startTime":1588.257,"endTime":1593.478,"body":"or next week, which would be"},{"speaker":"[Aaron Straker]","startTime":1588.257,"endTime":1593.478,"body":"obviously the week after that, will be my final"},{"speaker":"[Aaron Straker]","startTime":1593.538,"endTime":1602.181,"body":"week. 2.16.1 has been my peak"},{"speaker":"[Aaron Straker]","startTime":1593.538,"endTime":1602.181,"body":"weight so far and last week I missed my 2.15"},{"speaker":"[Aaron Straker]","startTime":1602.921,"endTime":1607.534,"body":"average by only like three-tenths"},{"speaker":"[Aaron Straker]","startTime":1602.921,"endTime":1607.534,"body":"of a pound. So it is likely that this week"},{"speaker":"[Aaron Straker]","startTime":1608.015,"endTime":1614.257,"body":"once my post-quad doms set"},{"speaker":"[Aaron Straker]","startTime":1608.015,"endTime":1614.257,"body":"in, I'll have my weight spikes because I'll"},{"speaker":"[Aaron Straker]","startTime":1614.277,"endTime":1618.679,"body":"have three high weight spikes"},{"speaker":"[Aaron Straker]","startTime":1614.277,"endTime":1618.679,"body":"once I have my leg doms, which generally start"},{"speaker":"[Aaron Straker]","startTime":1618.739,"endTime":1626.682,"body":"Wednesday bad and that will"},{"speaker":"[Aaron Straker]","startTime":1618.739,"endTime":1626.682,"body":"carry me through. So it's been this week, I"},{"speaker":"[Aaron Straker]","startTime":1626.702,"endTime":1629.943,"body":"should say last week, it kind"},{"speaker":"[Aaron Straker]","startTime":1626.702,"endTime":1629.943,"body":"of hit me to the point where I'm like, I'm"},{"speaker":"[Aaron Straker]","startTime":1630.043,"endTime":1632.224,"body":"kind of reaching a body fat"},{"speaker":"[Aaron Straker]","startTime":1630.043,"endTime":1632.224,"body":"percentage and I'm"},{"speaker":"[Aaron Straker]","startTime":1635.434,"endTime":1640.083,"body":"desire to continue pushing"},{"speaker":"[Aaron Straker]","startTime":1635.434,"endTime":1640.083,"body":"sort of thing like once I get a few meals in"},{"speaker":"[Aaron Straker]","startTime":1640.123,"endTime":1644.372,"body":"me throughout the day Especially"},{"speaker":"[Aaron Straker]","startTime":1640.123,"endTime":1644.372,"body":"in the evening like and my stomachs like really"},{"speaker":"[Aaron Straker]","startTime":1644.412,"endTime":1649.696,"body":"full Mike I kind of feel a"},{"speaker":"[Aaron Straker]","startTime":1644.412,"endTime":1649.696,"body":"little fat for myself, you know, obviously"},{"speaker":"[Aaron Straker]","startTime":1649.736,"endTime":1654.44,"body":"that's always relative. But"},{"speaker":"[Aaron Straker]","startTime":1649.736,"endTime":1654.44,"body":"coupled with that, my shorts are all like maxed"},{"speaker":"[Aaron Straker]","startTime":1654.54,"endTime":1659.665,"body":"the fuck out and my clothes"},{"speaker":"[Aaron Straker]","startTime":1654.54,"endTime":1659.665,"body":"fit kind of weird. Not kind of weird, like"},{"speaker":"[Aaron Straker]","startTime":1659.825,"endTime":1661.526,"body":"weird. I'm kind of ready"},{"speaker":"[Bryan]","startTime":1661.381,"endTime":1662.072,"body":"Hehehehehehe"},{"speaker":"[Aaron Straker]","startTime":1661.586,"endTime":1667.391,"body":"to be done per se. And I'm"},{"speaker":"[Aaron Straker]","startTime":1661.586,"endTime":1667.391,"body":"ready for a new challenge, like, which kind"},{"speaker":"[Aaron Straker]","startTime":1667.411,"endTime":1673.844,"body":"of leads me into my second"},{"speaker":"[Aaron Straker]","startTime":1667.411,"endTime":1673.844,"body":"point. I've really have enjoyed the numbers"},{"speaker":"[Aaron Straker]","startTime":1673.884,"endTime":1682.09,"body":"go up aspect of training. Every"},{"speaker":"[Aaron Straker]","startTime":1673.884,"endTime":1682.09,"body":"week I can set PRs. I've even hit a few lifetime"},{"speaker":"[Aaron Straker]","startTime":1682.451,"endTime":1687.655,"body":"PRs on certain things. We weren't"},{"speaker":"[Aaron Straker]","startTime":1682.451,"endTime":1687.655,"body":"necessarily tracking back in the day because"},{"speaker":"[Aaron Straker]","startTime":1687.835,"endTime":1691.317,"body":"you're tracking your snatch,"},{"speaker":"[Aaron Straker]","startTime":1687.835,"endTime":1691.317,"body":"your clean and jerk, back squat, deadlift and"},{"speaker":"[Aaron Straker]","startTime":1691.357,"endTime":1696.681,"body":"stuff. You're not tracking"},{"speaker":"[Aaron Straker]","startTime":1691.357,"endTime":1696.681,"body":"your overhead shoulder press. But I ran like..."},{"speaker":"[Aaron Straker]","startTime":1697.454,"endTime":1702.558,"body":"the kilo to pound conversion"},{"speaker":"[Aaron Straker]","startTime":1697.454,"endTime":1702.558,"body":"today, or last week on the shoulder press,"},{"speaker":"[Aaron Straker]","startTime":1702.618,"endTime":1706.641,"body":"and I was like, that's a big"},{"speaker":"[Aaron Straker]","startTime":1702.618,"endTime":1706.641,"body":"number. I know I have not used that number"},{"speaker":"[Aaron Straker]","startTime":1706.681,"endTime":1710.664,"body":"before, like shoulder pressing"},{"speaker":"[Aaron Straker]","startTime":1706.681,"endTime":1710.664,"body":"sort of thing. And then what else did I hit?"},{"speaker":"[Aaron Straker]","startTime":1711.524,"endTime":1715.808,"body":"Chest supported incline dumbbell"},{"speaker":"[Aaron Straker]","startTime":1711.524,"endTime":1715.808,"body":"rows. I ran that, I was like, that's never"},{"speaker":"[Aaron Straker]","startTime":1715.828,"endTime":1721.712,"body":"been this high either. So that"},{"speaker":"[Aaron Straker]","startTime":1715.828,"endTime":1721.712,"body":"has been cool. And RDLs are another one that"},{"speaker":"[Aaron Straker]","startTime":1721.752,"endTime":1728.512,"body":"have been like, I'm excited"},{"speaker":"[Aaron Straker]","startTime":1721.752,"endTime":1728.512,"body":"to hit PRs, but the cost of what it takes to"},{"speaker":"[Aaron Straker]","startTime":1728.552,"endTime":1736.577,"body":"perform that, it crushes me."},{"speaker":"[Aaron Straker]","startTime":1728.552,"endTime":1736.577,"body":"I am like central fatigue, like red lines after"},{"speaker":"[Aaron Straker]","startTime":1736.597,"endTime":1743.041,"body":"that RDL set. And I believe"},{"speaker":"[Aaron Straker]","startTime":1736.597,"endTime":1743.041,"body":"I posted this week's one. It might have been"},{"speaker":"[Aaron Straker]","startTime":1743.061,"endTime":1746.003,"body":"on my stories, but there's"},{"speaker":"[Aaron Straker]","startTime":1743.061,"endTime":1746.003,"body":"one from like two weeks ago that's up as a"},{"speaker":"[Aaron Straker]","startTime":1746.083,"endTime":1752.11,"body":"reel, and you can kind of see,"},{"speaker":"[Aaron Straker]","startTime":1746.083,"endTime":1752.11,"body":"but those ones like that and my... Pendulum"},{"speaker":"[Aaron Straker]","startTime":1752.15,"endTime":1757.514,"body":"squat set like they take my"},{"speaker":"[Aaron Straker]","startTime":1752.15,"endTime":1757.514,"body":"soul But it has been very fun to know like"},{"speaker":"[Aaron Straker]","startTime":1758.094,"endTime":1760.696,"body":"I can beat it week in and week"},{"speaker":"[Aaron Straker]","startTime":1758.094,"endTime":1760.696,"body":"out So that there"},{"speaker":"[Bryan]","startTime":1760.693,"endTime":1760.858,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1760.736,"endTime":1765.299,"body":"has been that kind of silver"},{"speaker":"[Aaron Straker]","startTime":1760.736,"endTime":1765.299,"body":"lining of the gaining phase, but I am Reaching"},{"speaker":"[Aaron Straker]","startTime":1765.34,"endTime":1769.302,"body":"the end of like I don't want"},{"speaker":"[Aaron Straker]","startTime":1765.34,"endTime":1769.302,"body":"to keep Taking my soul each week to continue"},{"speaker":"[Aaron Straker]","startTime":1769.322,"endTime":1772.885,"body":"to beat these numbers per se"},{"speaker":"[Aaron Straker]","startTime":1769.322,"endTime":1772.885,"body":"like I'm ready to not be a little bit as fat,"},{"speaker":"[Aaron Straker]","startTime":1772.965,"endTime":1773.145,"body":"too"},{"speaker":"[Bryan]","startTime":1774.247,"endTime":1776.009,"body":"Yeah, I have a few questions on this."},{"speaker":"[Bryan]","startTime":1774.247,"endTime":1776.009,"body":"So"},{"speaker":"[Aaron Straker]","startTime":1776.17,"endTime":1776.627,"body":"Of course."},{"speaker":"[Bryan]","startTime":1776.691,"endTime":1780.817,"body":"the shoulder press got up to 38 kilos,"},{"speaker":"[Bryan]","startTime":1776.691,"endTime":1780.817,"body":"is that right?"},{"speaker":"[Aaron Straker]","startTime":1780.702,"endTime":1781.162,"body":"I did"},{"speaker":"[Bryan]","startTime":1780.857,"endTime":1781.338,"body":"36."},{"speaker":"[Aaron Straker]","startTime":1781.823,"endTime":1784.166,"body":"38 kilos for nine reps"},{"speaker":"[Bryan]","startTime":1784.532,"endTime":1785.431,"body":"Yeah, that's strong."},{"speaker":"[Aaron Straker]","startTime":1785.548,"endTime":1789.693,"body":"last week, and I'm supposed"},{"speaker":"[Aaron Straker]","startTime":1785.548,"endTime":1789.693,"body":"to do it tomorrow."},{"speaker":"[Bryan]","startTime":1788.859,"endTime":1789.839,"body":"Yeah. Do you"},{"speaker":"[Aaron Straker]","startTime":1789.733,"endTime":1789.873,"body":"Yeah."},{"speaker":"[Bryan]","startTime":1789.899,"endTime":1791.94,"body":"do that first as your first pressing"},{"speaker":"[Bryan]","startTime":1789.899,"endTime":1791.94,"body":"movement?"},{"speaker":"[Aaron Straker]","startTime":1792.362,"endTime":1793.302,"body":"first pressing movement."},{"speaker":"[Bryan]","startTime":1793.741,"endTime":1798.843,"body":"Yeah. I was doing them the other day"},{"speaker":"[Bryan]","startTime":1793.741,"endTime":1798.843,"body":"and I was trying to convert my numbers to kilos."},{"speaker":"[Bryan]","startTime":1799.123,"endTime":1805.686,"body":"So usually I do more of a laid back"},{"speaker":"[Bryan]","startTime":1799.123,"endTime":1805.686,"body":"anterior delt press because with my rib cage"},{"speaker":"[Bryan]","startTime":1805.726,"endTime":1808.567,"body":"structure, Cass kind of informed me"},{"speaker":"[Bryan]","startTime":1805.726,"endTime":1808.567,"body":"that, you know, I need to be more at like a"},{"speaker":"[Bryan]","startTime":1808.607,"endTime":1810.288,"body":"45 degree angle, but I've noticed"},{"speaker":"[Aaron Straker]","startTime":1810.121,"endTime":1810.247,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":1810.308,"endTime":1814.17,"body":"you're at more of like a 60 to 75 degree"},{"speaker":"[Bryan]","startTime":1810.308,"endTime":1814.17,"body":"angle when you do yours."},{"speaker":"[Aaron Straker]","startTime":1814.842,"endTime":1818.628,"body":"Yeah, the one with like the"},{"speaker":"[Aaron Straker]","startTime":1814.842,"endTime":1818.628,"body":"notch lower would be a little bit too much"},{"speaker":"[Aaron Straker]","startTime":1818.688,"endTime":1820.291,"body":"like closer to an inclined"},{"speaker":"[Aaron Straker]","startTime":1818.688,"endTime":1820.291,"body":"press"},{"speaker":"[Bryan]","startTime":1820.287,"endTime":1821.287,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":1820.311,"endTime":1821.273,"body":"for me. Yeah."},{"speaker":"[Bryan]","startTime":1821.327,"endTime":1826.129,"body":"but yours does look quite vertical"},{"speaker":"[Bryan]","startTime":1821.327,"endTime":1826.129,"body":"when you do it. And so I raised the back of"},{"speaker":"[Bryan]","startTime":1826.189,"endTime":1829.411,"body":"my seat about my last session to do"},{"speaker":"[Bryan]","startTime":1826.189,"endTime":1829.411,"body":"it just to kind of see, because I was like,"},{"speaker":"[Bryan]","startTime":1829.471,"endTime":1834.573,"body":"man, 38 kilos, I saw you doing that."},{"speaker":"[Bryan]","startTime":1829.471,"endTime":1834.573,"body":"I was like, that is a hefty dumbbell. You're"},{"speaker":"[Bryan]","startTime":1834.593,"endTime":1836.354,"body":"over 80 pounds basically at that point."},{"speaker":"[Aaron Straker]","startTime":1836.746,"endTime":1836.866,"body":"Yeah,"},{"speaker":"[Bryan]","startTime":1836.774,"endTime":1836.894,"body":"And"},{"speaker":"[Aaron Straker]","startTime":1836.886,"endTime":1837.027,"body":"I think"},{"speaker":"[Bryan]","startTime":1836.954,"endTime":1837.294,"body":"so,"},{"speaker":"[Aaron Straker]","startTime":1837.047,"endTime":1837.329,"body":"it's like"},{"speaker":"[Bryan]","startTime":1837.314,"endTime":1838.535,"body":"yeah,"},{"speaker":"[Aaron Straker]","startTime":1837.45,"endTime":1839.08,"body":"83 or 84 or something."},{"speaker":"[Bryan]","startTime":1839.215,"endTime":1844.898,"body":"yeah. So I was doing it, granted it"},{"speaker":"[Bryan]","startTime":1839.215,"endTime":1844.898,"body":"was my second exercise. It was after a horizontal"},{"speaker":"[Bryan]","startTime":1844.938,"endTime":1850.55,"body":"chest press. So I was a little fatigued."},{"speaker":"[Bryan]","startTime":1844.938,"endTime":1850.55,"body":"but I was using essentially 30 kilo dumbbells"},{"speaker":"[Bryan]","startTime":1850.89,"endTime":1857.638,"body":"and I was getting about the same reps"},{"speaker":"[Bryan]","startTime":1850.89,"endTime":1857.638,"body":"that you were. So I was just a solid, a solid"},{"speaker":"[Bryan]","startTime":1857.678,"endTime":1862.403,"body":"like 20 pounds or 18 pounds behind"},{"speaker":"[Bryan]","startTime":1857.678,"endTime":1862.403,"body":"what you were doing. And I was just realizing"},{"speaker":"[Bryan]","startTime":1862.423,"endTime":1865.366,"body":"that like, you are getting really fucking"},{"speaker":"[Bryan]","startTime":1862.423,"endTime":1865.366,"body":"strong at that movement."},{"speaker":"[Aaron Straker]","startTime":1866.246,"endTime":1872.09,"body":"Yeah, that one's been fun."},{"speaker":"[Aaron Straker]","startTime":1866.246,"endTime":1872.09,"body":"I do enjoy that. Like once I,"},{"speaker":"[Bryan]","startTime":1872.063,"endTime":1872.21,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1872.551,"endTime":1876.094,"body":"once that was like one of the"},{"speaker":"[Aaron Straker]","startTime":1872.551,"endTime":1876.094,"body":"things like going to end one, learning that,"},{"speaker":"[Aaron Straker]","startTime":1876.854,"endTime":1880.417,"body":"it like completely changed"},{"speaker":"[Aaron Straker]","startTime":1876.854,"endTime":1880.417,"body":"that movement for me. It feels really strong."},{"speaker":"[Aaron Straker]","startTime":1880.457,"endTime":1884.341,"body":"It doesn't hurt my shoulders."},{"speaker":"[Aaron Straker]","startTime":1880.457,"endTime":1884.341,"body":"You know, I have like a good range of motion."},{"speaker":"[Aaron Straker]","startTime":1884.681,"endTime":1889.045,"body":"That was like a light bulb"},{"speaker":"[Aaron Straker]","startTime":1884.681,"endTime":1889.045,"body":"sort of, you know, weekend for that movement"},{"speaker":"[Aaron Straker]","startTime":1889.065,"endTime":1889.345,"body":"for me."},{"speaker":"[Bryan]","startTime":1889.315,"endTime":1892.759,"body":"much better than doing it completely"},{"speaker":"[Bryan]","startTime":1889.315,"endTime":1892.759,"body":"vertical like we used to do back in the day"},{"speaker":"[Bryan]","startTime":1892.779,"endTime":1895.241,"body":"where it really is like a legit shoulder"},{"speaker":"[Bryan]","startTime":1892.779,"endTime":1895.241,"body":"press."},{"speaker":"[Aaron Straker]","startTime":1895.815,"endTime":1895.999,"body":"Yeah."},{"speaker":"[Bryan]","startTime":1897.143,"endTime":1903.13,"body":"Second question, I noticed you changed"},{"speaker":"[Bryan]","startTime":1897.143,"endTime":1903.13,"body":"your RDLs from going to the ground to stopping"},{"speaker":"[Bryan]","startTime":1903.43,"endTime":1906.874,"body":"just above the ground and changing"},{"speaker":"[Bryan]","startTime":1903.43,"endTime":1906.874,"body":"direction, so what was the impetus for that?"},{"speaker":"[Aaron Straker]","startTime":1907.398,"endTime":1913.662,"body":"So when I came back from the"},{"speaker":"[Aaron Straker]","startTime":1907.398,"endTime":1913.662,"body":"States, my back was quite tight from all the"},{"speaker":"[Aaron Straker]","startTime":1914.763,"endTime":1920.767,"body":"flying, presumably. And I personally,"},{"speaker":"[Aaron Straker]","startTime":1914.763,"endTime":1920.767,"body":"I know everyone is a little bit different and"},{"speaker":"[Aaron Straker]","startTime":1920.807,"endTime":1927.058,"body":"it is a bit of like a blurry,"},{"speaker":"[Aaron Straker]","startTime":1920.807,"endTime":1927.058,"body":"a blurred line. I do really kind of. personally"},{"speaker":"[Aaron Straker]","startTime":1927.178,"endTime":1932.1,"body":"view the like stiff-legged"},{"speaker":"[Aaron Straker]","startTime":1927.178,"endTime":1932.1,"body":"deadlift off the ground to be like a different"},{"speaker":"[Aaron Straker]","startTime":1932.22,"endTime":1934.601,"body":"kind of movement than the RDL."},{"speaker":"[Aaron Straker]","startTime":1932.22,"endTime":1934.601,"body":"There's some people that say it's like the"},{"speaker":"[Aaron Straker]","startTime":1934.621,"endTime":1942.884,"body":"same thing. I would say it's"},{"speaker":"[Aaron Straker]","startTime":1934.621,"endTime":1942.884,"body":"like 90% the same thing. And because the SLDL"},{"speaker":"[Aaron Straker]","startTime":1943.004,"endTime":1948.707,"body":"off the ground requires like"},{"speaker":"[Aaron Straker]","startTime":1943.004,"endTime":1948.707,"body":"a little bit extra mobility and peak range"},{"speaker":"[Aaron Straker]","startTime":1948.747,"endTime":1952.868,"body":"of motion when my back's a"},{"speaker":"[Aaron Straker]","startTime":1948.747,"endTime":1952.868,"body":"little like tight or not feeling like 100%,"},{"speaker":"[Aaron Straker]","startTime":1953.849,"endTime":1961.534,"body":"I always kick over to the RDL"},{"speaker":"[Aaron Straker]","startTime":1953.849,"endTime":1961.534,"body":"and then it had been a very long time since"},{"speaker":"[Aaron Straker]","startTime":1961.814,"endTime":1966.501,"body":"I like progressed the RDL."},{"speaker":"[Aaron Straker]","startTime":1961.814,"endTime":1966.501,"body":"So I was like, I did like two weeks at it and"},{"speaker":"[Aaron Straker]","startTime":1966.521,"endTime":1971.528,"body":"I'm like, I'm just going to"},{"speaker":"[Aaron Straker]","startTime":1966.521,"endTime":1971.528,"body":"keep it in and progress this now. So that was"},{"speaker":"[Aaron Straker]","startTime":1971.848,"endTime":1972.449,"body":"the real reason."},{"speaker":"[Bryan]","startTime":1972.951,"endTime":1977.489,"body":"Do you feel a difference in stimulus,"},{"speaker":"[Bryan]","startTime":1972.951,"endTime":1977.489,"body":"hovering and changing direction versus letting"},{"speaker":"[Bryan]","startTime":1977.529,"endTime":1978.332,"body":"it settle on the ground?"},{"speaker":"[Aaron Straker]","startTime":1978.906,"endTime":1983.77,"body":"Yeah, it's kind of almost like"},{"speaker":"[Aaron Straker]","startTime":1978.906,"endTime":1983.77,"body":"for me, the S, the stiff leg of deadlift is"},{"speaker":"[Aaron Straker]","startTime":1983.85,"endTime":1987.274,"body":"more like a, it's a bottom"},{"speaker":"[Aaron Straker]","startTime":1983.85,"endTime":1987.274,"body":"up movement, right? I'm like resetting on the"},{"speaker":"[Aaron Straker]","startTime":1987.314,"endTime":1992.819,"body":"bottom. I set my hips and hamstrings."},{"speaker":"[Aaron Straker]","startTime":1987.314,"endTime":1992.819,"body":"It feels more hamstring dominant to me or biased,"},{"speaker":"[Aaron Straker]","startTime":1992.899,"endTime":1997.764,"body":"I should say. That is I'm at"},{"speaker":"[Aaron Straker]","startTime":1992.899,"endTime":1997.764,"body":"a further end range of motion where the RDL"},{"speaker":"[Aaron Straker]","startTime":1998.224,"endTime":2004.37,"body":"is, it ends up being a little"},{"speaker":"[Aaron Straker]","startTime":1998.224,"endTime":2004.37,"body":"bit more like glute for me. That being said,"},{"speaker":"[Aaron Straker]","startTime":2004.911,"endTime":2008.855,"body":"I am performing this third"},{"speaker":"[Aaron Straker]","startTime":2004.911,"endTime":2008.855,"body":"in the rotation in my...and I basically have"},{"speaker":"[Aaron Straker]","startTime":2008.875,"endTime":2012.098,"body":"a seated hamstring curl and"},{"speaker":"[Aaron Straker]","startTime":2008.875,"endTime":2012.098,"body":"a lying hamstring curl, so I'm trying to purposely,"},{"speaker":"[Aaron Straker]","startTime":2012.158,"endTime":2017.964,"body":"like, fatigue my hamstrings"},{"speaker":"[Aaron Straker]","startTime":2012.158,"endTime":2017.964,"body":"going into this movement so that I can use"},{"speaker":"[Aaron Straker]","startTime":2018.224,"endTime":2019.525,"body":"less load on it."},{"speaker":"[Bryan]","startTime":2021.019,"endTime":2026.243,"body":"Interesting. And then my last question"},{"speaker":"[Bryan]","startTime":2021.019,"endTime":2026.243,"body":"on all of this is as you transition out of"},{"speaker":"[Bryan]","startTime":2026.303,"endTime":2033.248,"body":"this massing phase, are you going to"},{"speaker":"[Bryan]","startTime":2026.303,"endTime":2033.248,"body":"spend some time at maintenance to cement in"},{"speaker":"[Bryan]","startTime":2033.288,"endTime":2037.45,"body":"quotes the gains or do you transition"},{"speaker":"[Bryan]","startTime":2033.288,"endTime":2037.45,"body":"immediately into a deficit and go from there?"},{"speaker":"[Aaron Straker]","startTime":2038.078,"endTime":2040.839,"body":"I don't know what we're gonna"},{"speaker":"[Aaron Straker]","startTime":2038.078,"endTime":2040.839,"body":"do. And I'm really just gonna let Jackson steer"},{"speaker":"[Aaron Straker]","startTime":2040.859,"endTime":2044.04,"body":"the ship. But in my most recent"},{"speaker":"[Aaron Straker]","startTime":2040.859,"endTime":2044.04,"body":"check-in, he's like, we'll hang out here for"},{"speaker":"[Aaron Straker]","startTime":2044.06,"endTime":2049.083,"body":"a week or two weeks. You know,"},{"speaker":"[Aaron Straker]","startTime":2044.06,"endTime":2049.083,"body":"and then can say what he kind of likes to see."},{"speaker":"[Aaron Straker]","startTime":2049.123,"endTime":2053.7650000000003,"body":"And I don't wanna speak too"},{"speaker":"[Aaron Straker]","startTime":2049.123,"endTime":2053.7650000000003,"body":"much for him is not big ranges in weigh-ins,"},{"speaker":"[Aaron Straker]","startTime":2053.965,"endTime":2059.507,"body":"right? So this was a week where"},{"speaker":"[Aaron Straker]","startTime":2053.965,"endTime":2059.507,"body":"I had like, I had like a 213.6 weigh-in, but"},{"speaker":"[Aaron Straker]","startTime":2059.527,"endTime":2066.031,"body":"I also had like a 216.1. And"},{"speaker":"[Aaron Straker]","startTime":2059.527,"endTime":2066.031,"body":"so that's a pretty big swing. in a day or two"},{"speaker":"[Aaron Straker]","startTime":2066.071,"endTime":2069.475,"body":"period, especially for me,"},{"speaker":"[Aaron Straker]","startTime":2066.071,"endTime":2069.475,"body":"like I'm eating a meal plan day in and day"},{"speaker":"[Aaron Straker]","startTime":2069.5550000000003,"endTime":2074.121,"body":"out, identical foods, identical"},{"speaker":"[Aaron Straker]","startTime":2069.5550000000003,"endTime":2074.121,"body":"quantities. So he wanted to see things like"},{"speaker":"[Aaron Straker]","startTime":2074.161,"endTime":2078.586,"body":"a little bit closer together"},{"speaker":"[Aaron Straker]","startTime":2074.161,"endTime":2078.586,"body":"before, but I don't know too much around what"},{"speaker":"[Aaron Straker]","startTime":2078.666,"endTime":2082.371,"body":"we will do in terms of like"},{"speaker":"[Aaron Straker]","startTime":2078.666,"endTime":2082.371,"body":"how aggressive the food cut might be or anything"},{"speaker":"[Aaron Straker]","startTime":2082.411,"endTime":2084.413,"body":"off the start. I'm not sure"},{"speaker":"[Aaron Straker]","startTime":2082.411,"endTime":2084.413,"body":"yet."},{"speaker":"[Bryan]","startTime":2085.559,"endTime":2089.645,"body":"Are you looking forward to kind of"},{"speaker":"[Bryan]","startTime":2085.559,"endTime":2089.645,"body":"eating less and being a little hungry maybe"},{"speaker":"[Bryan]","startTime":2089.686,"endTime":2089.886,"body":"even?"},{"speaker":"[Aaron Straker]","startTime":2091.106,"endTime":2095.529,"body":"I kind of am. And I was talking"},{"speaker":"[Aaron Straker]","startTime":2091.106,"endTime":2095.529,"body":"to Jenny about this earlier. I'm at this very,"},{"speaker":"[Aaron Straker]","startTime":2096.59,"endTime":2100.373,"body":"I'm at this interesting position"},{"speaker":"[Aaron Straker]","startTime":2096.59,"endTime":2100.373,"body":"in my life where I feel like I'm never going"},{"speaker":"[Aaron Straker]","startTime":2100.413,"endTime":2105.016,"body":"to have this opportunity again."},{"speaker":"[Aaron Straker]","startTime":2100.413,"endTime":2105.016,"body":"And mostly it's because of my age, the next"},{"speaker":"[Aaron Straker]","startTime":2105.056,"endTime":2110.32,"body":"phases of my life. But I have"},{"speaker":"[Aaron Straker]","startTime":2105.056,"endTime":2110.32,"body":"this phase where like money, I'm like, of course"},{"speaker":"[Aaron Straker]","startTime":2110.34,"endTime":2114.383,"body":"there's always like, I want"},{"speaker":"[Aaron Straker]","startTime":2110.34,"endTime":2114.383,"body":"bigger coaching business, like, you know, obviously"},{"speaker":"[Aaron Straker]","startTime":2114.443,"endTime":2117.365,"body":"new clients and that sort of"},{"speaker":"[Aaron Straker]","startTime":2114.443,"endTime":2117.365,"body":"thing. But like, I can pay all my bills. Like"},{"speaker":"[Aaron Straker]","startTime":2117.445,"endTime":2121.206,"body":"I'm good there. I have, you"},{"speaker":"[Aaron Straker]","startTime":2117.445,"endTime":2121.206,"body":"know, housing, relationships, security. Like"},{"speaker":"[Aaron Straker]","startTime":2121.226,"endTime":2125.647,"body":"a lot of these other big facets"},{"speaker":"[Aaron Straker]","startTime":2121.226,"endTime":2125.647,"body":"of life are like pretty good. I want to treat"},{"speaker":"[Aaron Straker]","startTime":2126.028,"endTime":2131.069,"body":"this like dieting phase almost"},{"speaker":"[Aaron Straker]","startTime":2126.028,"endTime":2131.069,"body":"like a training camp sort of thing. So I want"},{"speaker":"[Aaron Straker]","startTime":2131.089,"endTime":2135.35,"body":"to purposefully dedicate more"},{"speaker":"[Aaron Straker]","startTime":2131.089,"endTime":2135.35,"body":"time to it because I'm in this interesting"},{"speaker":"[Aaron Straker]","startTime":2135.43,"endTime":2138.691,"body":"sweet spot in my life where"},{"speaker":"[Aaron Straker]","startTime":2135.43,"endTime":2138.691,"body":"I'm never going to really have this opportunity"},{"speaker":"[Aaron Straker]","startTime":2138.731,"endTime":2143.612,"body":"again. And I never have, right?"},{"speaker":"[Aaron Straker]","startTime":2138.731,"endTime":2143.612,"body":"I've never like competed, been on stage or"},{"speaker":"[Aaron Straker]","startTime":2143.652,"endTime":2146.513,"body":"anything like that, nor do"},{"speaker":"[Aaron Straker]","startTime":2143.652,"endTime":2146.513,"body":"I ever kind of really plan to. But I want to"},{"speaker":"[Aaron Straker]","startTime":2146.753,"endTime":2151.188,"body":"almost treat it as such. So"},{"speaker":"[Aaron Straker]","startTime":2146.753,"endTime":2151.188,"body":"I'd like to have like morning cardio sessions,"},{"speaker":"[Aaron Straker]","startTime":2151.248,"endTime":2155.933,"body":"right? And I really just wanna"},{"speaker":"[Aaron Straker]","startTime":2151.248,"endTime":2155.933,"body":"kind of treat it as this, you know, I'm chasing"},{"speaker":"[Aaron Straker]","startTime":2155.973,"endTime":2162.039,"body":"my best physique ever and it's"},{"speaker":"[Aaron Straker]","startTime":2155.973,"endTime":2162.039,"body":"probably my last go at it. And I want to just"},{"speaker":"[Aaron Straker]","startTime":2162.28,"endTime":2167.485,"body":"have a lot of fun with it per"},{"speaker":"[Aaron Straker]","startTime":2162.28,"endTime":2167.485,"body":"se. And part of that fun is the challenge,"},{"speaker":"[Aaron Straker]","startTime":2167.985,"endTime":2171.829,"body":"which kind of leads me into"},{"speaker":"[Aaron Straker]","startTime":2167.985,"endTime":2171.829,"body":"my second, you know, update sort of thing."},{"speaker":"[Bryan]","startTime":2173.687,"endTime":2174.832,"body":"Cool. Yeah, I dig"},{"speaker":"[Aaron Straker]","startTime":2174.758,"endTime":2174.878,"body":"Any"},{"speaker":"[Bryan]","startTime":2174.872,"endTime":2174.952,"body":"it."},{"speaker":"[Aaron Straker]","startTime":2174.918,"endTime":2175.178,"body":"questions?"},{"speaker":"[Bryan]","startTime":2174.993,"endTime":2175.214,"body":"Well,"},{"speaker":"[Aaron Straker]","startTime":2175.198,"endTime":2176.959,"body":"Okay."},{"speaker":"[Bryan]","startTime":2176.198,"endTime":2177.766,"body":"no, I think that makes sense. Yeah."},{"speaker":"[Aaron Straker]","startTime":2178.641,"endTime":2185.206,"body":"And then, kind of, the past"},{"speaker":"[Aaron Straker]","startTime":2178.641,"endTime":2185.206,"body":"three weeks, I have been experiencing what"},{"speaker":"[Aaron Straker]","startTime":2185.486,"endTime":2192.372,"body":"I am perceiving as some dopamine"},{"speaker":"[Aaron Straker]","startTime":2185.486,"endTime":2192.372,"body":"deficiency issues, and it's been kind of the"},{"speaker":"[Aaron Straker]","startTime":2192.392,"endTime":2197.136,"body":"first time in my life with"},{"speaker":"[Aaron Straker]","startTime":2192.392,"endTime":2197.136,"body":"it, and kind of to explain that motivation"},{"speaker":"[Aaron Straker]","startTime":2197.516,"endTime":2203.061,"body":"has been down. Fulfillment"},{"speaker":"[Aaron Straker]","startTime":2197.516,"endTime":2203.061,"body":"and joy, I would say across the board, is down"},{"speaker":"[Aaron Straker]","startTime":2203.241,"endTime":2208.552,"body":"hard. And there's times where"},{"speaker":"[Aaron Straker]","startTime":2203.241,"endTime":2208.552,"body":"I know like, for example, client check-ins,"},{"speaker":"[Aaron Straker]","startTime":2208.572,"endTime":2214.234,"body":"that's like my biggest weekly"},{"speaker":"[Aaron Straker]","startTime":2208.572,"endTime":2214.234,"body":"work deliverable. I can conceptualize that"},{"speaker":"[Aaron Straker]","startTime":2214.274,"endTime":2217.916,"body":"as like these people, they"},{"speaker":"[Aaron Straker]","startTime":2214.274,"endTime":2217.916,"body":"need me and I can easily turn that on. And"},{"speaker":"[Aaron Straker]","startTime":2217.996,"endTime":2223.239,"body":"I do very, very well with client"},{"speaker":"[Aaron Straker]","startTime":2217.996,"endTime":2223.239,"body":"check-ins. I do actually like that. But outside"},{"speaker":"[Aaron Straker]","startTime":2223.259,"endTime":2228.121,"body":"of that, it's been really hard"},{"speaker":"[Aaron Straker]","startTime":2223.259,"endTime":2228.121,"body":"to work on those other parts of entrepreneurship,"},{"speaker":"[Aaron Straker]","startTime":2228.141,"endTime":2231.515,"body":"the things where you... you"},{"speaker":"[Aaron Straker]","startTime":2228.141,"endTime":2231.515,"body":"know, invest the time now and you see the return"},{"speaker":"[Aaron Straker]","startTime":2231.555,"endTime":2235.439,"body":"in two years, which is literally"},{"speaker":"[Aaron Straker]","startTime":2231.555,"endTime":2235.439,"body":"like the definition of it. And then the things"},{"speaker":"[Aaron Straker]","startTime":2235.459,"endTime":2239.242,"body":"that would generally just give"},{"speaker":"[Aaron Straker]","startTime":2235.459,"endTime":2239.242,"body":"me a lot of joy, they haven't been. And like"},{"speaker":"[Aaron Straker]","startTime":2239.262,"endTime":2243.485,"body":"a big one that I can tell for"},{"speaker":"[Aaron Straker]","startTime":2239.262,"endTime":2243.485,"body":"me is the gym. You know, I have not been enjoying"},{"speaker":"[Aaron Straker]","startTime":2243.545,"endTime":2249.03,"body":"training. It's like the getting"},{"speaker":"[Aaron Straker]","startTime":2243.545,"endTime":2249.03,"body":"me up to get there has been really, really"},{"speaker":"[Aaron Straker]","startTime":2249.09,"endTime":2253.594,"body":"hard. And then the times where"},{"speaker":"[Aaron Straker]","startTime":2249.09,"endTime":2253.594,"body":"I'm like, I don't have things I need to do,"},{"speaker":"[Aaron Straker]","startTime":2253.774,"endTime":2258.35,"body":"it's been really kind of draining"},{"speaker":"[Aaron Straker]","startTime":2253.774,"endTime":2258.35,"body":"for me to try and force myself to do it. And"},{"speaker":"[Aaron Straker]","startTime":2258.39,"endTime":2262.118,"body":"that's just a very like new"},{"speaker":"[Aaron Straker]","startTime":2258.39,"endTime":2262.118,"body":"experience for me."},{"speaker":"[Bryan]","startTime":2263.007,"endTime":2263.252,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":2266.278,"endTime":2269.879,"body":"The interesting part that I"},{"speaker":"[Aaron Straker]","startTime":2266.278,"endTime":2269.879,"body":"wanted to touch on this, because I was thinking,"},{"speaker":"[Aaron Straker]","startTime":2270.059,"endTime":2273.981,"body":"you know, trying to self-assess"},{"speaker":"[Aaron Straker]","startTime":2270.059,"endTime":2273.981,"body":"like so many things, is this may be an adrenal"},{"speaker":"[Aaron Straker]","startTime":2274.301,"endTime":2278.443,"body":"insufficiency thing. I've been"},{"speaker":"[Aaron Straker]","startTime":2274.301,"endTime":2278.443,"body":"pushing really hard with training for six months"},{"speaker":"[Aaron Straker]","startTime":2278.483,"endTime":2283.305,"body":"straight. However, I'm not"},{"speaker":"[Aaron Straker]","startTime":2278.483,"endTime":2283.305,"body":"having any performance issues. If anything,"},{"speaker":"[Aaron Straker]","startTime":2283.365,"endTime":2288.687,"body":"performance is the best it's"},{"speaker":"[Aaron Straker]","startTime":2283.365,"endTime":2288.687,"body":"been in, like years and years and years. So"},{"speaker":"[Aaron Straker]","startTime":2288.887,"endTime":2292.588,"body":"it has me really kind of questioning"},{"speaker":"[Aaron Straker]","startTime":2288.887,"endTime":2292.588,"body":"some things. And I would say, like, if you"},{"speaker":"[Aaron Straker]","startTime":2292.608,"endTime":2296.899,"body":"were to type in, like, dopamine"},{"speaker":"[Aaron Straker]","startTime":2292.608,"endTime":2296.899,"body":"deficiency symptoms, I have every single one"},{"speaker":"[Aaron Straker]","startTime":2297.339,"endTime":2301.284,"body":"except the like depression"},{"speaker":"[Aaron Straker]","startTime":2297.339,"endTime":2301.284,"body":"sort of thing because none of it feels like"},{"speaker":"[Aaron Straker]","startTime":2301.364,"endTime":2304.527,"body":"dark. It's just like a lack"},{"speaker":"[Aaron Straker]","startTime":2301.364,"endTime":2304.527,"body":"of joy. It's like the colors"},{"speaker":"[Bryan]","startTime":2304.267,"endTime":2304.368,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":2305.068,"endTime":2309.653,"body":"aren't bright. They're just"},{"speaker":"[Aaron Straker]","startTime":2305.068,"endTime":2309.653,"body":"like barely a color, but they're not like popping,"},{"speaker":"[Aaron Straker]","startTime":2309.753,"endTime":2316.221,"body":"you know? And that's been a"},{"speaker":"[Aaron Straker]","startTime":2309.753,"endTime":2316.221,"body":"new one for me that's been frustrating to be"},{"speaker":"[Aaron Straker]","startTime":2316.281,"endTime":2316.621,"body":"honest."},{"speaker":"[Bryan]","startTime":2317.587,"endTime":2324.99,"body":"I feel like I've experienced similar"},{"speaker":"[Bryan]","startTime":2317.587,"endTime":2324.99,"body":"things and it kind of makes me think about"},{"speaker":"[Bryan]","startTime":2325.99,"endTime":2332.693,"body":"the thing we talk about on the podcast"},{"speaker":"[Bryan]","startTime":2325.99,"endTime":2332.693,"body":"a lot in regards to psychological fatigue hitting"},{"speaker":"[Bryan]","startTime":2332.733,"endTime":2339.804,"body":"before physiological fatigue. And..."},{"speaker":"[Bryan]","startTime":2332.733,"endTime":2339.804,"body":"I know your training is being managed. Your"},{"speaker":"[Bryan]","startTime":2339.824,"endTime":2344.047,"body":"recovery is being managed. You're in"},{"speaker":"[Bryan]","startTime":2339.824,"endTime":2344.047,"body":"a surplus, all these things. But usually for"},{"speaker":"[Bryan]","startTime":2344.127,"endTime":2350.873,"body":"me, when that begins happening, that's"},{"speaker":"[Bryan]","startTime":2344.127,"endTime":2350.873,"body":"a telltale sign for me that the gym is I'm"},{"speaker":"[Bryan]","startTime":2350.893,"endTime":2356.137,"body":"pushing too hard in the gym. And part"},{"speaker":"[Bryan]","startTime":2350.893,"endTime":2356.137,"body":"of that might just be because you don't exactly"},{"speaker":"[Bryan]","startTime":2356.197,"endTime":2361.474,"body":"take the approach. to training that"},{"speaker":"[Bryan]","startTime":2356.197,"endTime":2361.474,"body":"I do where you gradually ramp up efforts week"},{"speaker":"[Bryan]","startTime":2361.514,"endTime":2364.836,"body":"to week until you get to a week at"},{"speaker":"[Bryan]","startTime":2361.514,"endTime":2364.836,"body":"the end where you're just like, oh, that was"},{"speaker":"[Bryan]","startTime":2364.876,"endTime":2369.52,"body":"the hardest week I've done. Now I need"},{"speaker":"[Bryan]","startTime":2364.876,"endTime":2369.52,"body":"to like have a reset or a deload or something"},{"speaker":"[Bryan]","startTime":2369.56,"endTime":2375.325,"body":"like that. You just kind of keep pushing"},{"speaker":"[Bryan]","startTime":2369.56,"endTime":2375.325,"body":"all the time. You're always like at zero to"},{"speaker":"[Bryan]","startTime":2375.405,"endTime":2379.449,"body":"one RIR, one RIR or whatever it is."},{"speaker":"[Bryan]","startTime":2375.405,"endTime":2379.449,"body":"Like you're every week you're going in and"},{"speaker":"[Bryan]","startTime":2379.469,"endTime":2384.493,"body":"you're hitting that same intensity."},{"speaker":"[Bryan]","startTime":2379.469,"endTime":2384.493,"body":"And I know for me that would take a huge beat"},{"speaker":"[Bryan]","startTime":2384.533,"endTime":2389.847,"body":"down on me too. And so my first thought"},{"speaker":"[Bryan]","startTime":2384.533,"endTime":2389.847,"body":"is that maybe it's just some psychological"},{"speaker":"[Bryan]","startTime":2389.867,"endTime":2394.669,"body":"fatigue and that you just need to flush"},{"speaker":"[Bryan]","startTime":2389.867,"endTime":2394.669,"body":"some of that and backtrack your training a"},{"speaker":"[Bryan]","startTime":2394.709,"endTime":2401.111,"body":"bit, go back to like some three, four"},{"speaker":"[Bryan]","startTime":2394.709,"endTime":2401.111,"body":"RIR type stuff, gradually build back up. Given"},{"speaker":"[Bryan]","startTime":2401.131,"endTime":2406.193,"body":"you're at the end of your massing phase,"},{"speaker":"[Bryan]","startTime":2401.131,"endTime":2406.193,"body":"I think that probably is inevitable anyways"},{"speaker":"[Bryan]","startTime":2406.273,"endTime":2411.434,"body":"at this point coming up. But that's"},{"speaker":"[Bryan]","startTime":2406.273,"endTime":2411.434,"body":"my first thought is maybe you just went like"},{"speaker":"[Bryan]","startTime":2411.454,"endTime":2416.538,"body":"a week too far. and or two weeks too"},{"speaker":"[Bryan]","startTime":2411.454,"endTime":2416.538,"body":"far or whatever it is because you had so many"},{"speaker":"[Bryan]","startTime":2416.578,"endTime":2422.91,"body":"weeks of zero to one RIR for these"},{"speaker":"[Bryan]","startTime":2416.578,"endTime":2422.91,"body":"really heavy hitting compound movements. That's"},{"speaker":"[Bryan]","startTime":2422.95,"endTime":2425.014,"body":"my thought anyways. I don't know if"},{"speaker":"[Bryan]","startTime":2422.95,"endTime":2425.014,"body":"that resonates with you at all."},{"speaker":"[Aaron Straker]","startTime":2425.714,"endTime":2429.836,"body":"Yeah, it does. And it was something"},{"speaker":"[Aaron Straker]","startTime":2425.714,"endTime":2429.836,"body":"I was thinking about. Like maybe next week"},{"speaker":"[Aaron Straker]","startTime":2429.996,"endTime":2434.119,"body":"I just hit a deload, you know,"},{"speaker":"[Aaron Straker]","startTime":2429.996,"endTime":2434.119,"body":"even though performance is literally at an"},{"speaker":"[Aaron Straker]","startTime":2434.139,"endTime":2439.083,"body":"all time high, maybe I'm, you"},{"speaker":"[Aaron Straker]","startTime":2434.139,"endTime":2439.083,"body":"know, proverbially flying too close to the"},{"speaker":"[Aaron Straker]","startTime":2439.143,"endTime":2443.966,"body":"sun and just haven't like really,"},{"speaker":"[Aaron Straker]","startTime":2439.143,"endTime":2443.966,"body":"really hit the burnout, but it is some of the"},{"speaker":"[Aaron Straker]","startTime":2444.386,"endTime":2449.77,"body":"cracks are beginning to show"},{"speaker":"[Aaron Straker]","startTime":2444.386,"endTime":2449.77,"body":"per se. Um, but it has been like interesting"},{"speaker":"[Aaron Straker]","startTime":2449.81,"endTime":2455.266,"body":"cause it's not like two weeks"},{"speaker":"[Aaron Straker]","startTime":2449.81,"endTime":2455.266,"body":"ago, it hit hard. And then last week. not so"},{"speaker":"[Aaron Straker]","startTime":2455.286,"endTime":2455.606,"body":"bad."},{"speaker":"[Bryan]","startTime":2455.851,"endTime":2455.914,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":2456.246,"endTime":2460.369,"body":"And then towards the end of"},{"speaker":"[Aaron Straker]","startTime":2456.246,"endTime":2460.369,"body":"last week and through the weekend, rough. And"},{"speaker":"[Bryan]","startTime":2460.136,"endTime":2460.34,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2460.409,"endTime":2464.051,"body":"what I really find is it's"},{"speaker":"[Aaron Straker]","startTime":2460.409,"endTime":2464.051,"body":"the days where I don't have like a schedule"},{"speaker":"[Aaron Straker]","startTime":2464.091,"endTime":2467.773,"body":"of the things that I need to"},{"speaker":"[Aaron Straker]","startTime":2464.091,"endTime":2467.773,"body":"get done. Because so much of like, you know,"},{"speaker":"[Aaron Straker]","startTime":2467.833,"endTime":2471.856,"body":"Monday, Tuesday, Wednesday,"},{"speaker":"[Aaron Straker]","startTime":2467.833,"endTime":2471.856,"body":"Thursday, a lot of client check-ins, you know,"},{"speaker":"[Aaron Straker]","startTime":2471.876,"endTime":2476.258,"body":"we do the podcast stuff, there's"},{"speaker":"[Aaron Straker]","startTime":2471.876,"endTime":2476.258,"body":"other things. Then as my week, you know, kind"},{"speaker":"[Aaron Straker]","startTime":2476.298,"endTime":2479.44,"body":"of goes into the weekend, it's"},{"speaker":"[Aaron Straker]","startTime":2476.298,"endTime":2479.44,"body":"like, okay, I'm working on prepping some new"},{"speaker":"[Aaron Straker]","startTime":2479.54,"endTime":2484.563,"body":"upgrade stuff. There's, you"},{"speaker":"[Aaron Straker]","startTime":2479.54,"endTime":2484.563,"body":"know... reels to record and those sorts of"},{"speaker":"[Aaron Straker]","startTime":2484.583,"endTime":2490.767,"body":"things, the not very transactional"},{"speaker":"[Aaron Straker]","startTime":2484.583,"endTime":2490.767,"body":"X and O in and out work duties that are more"},{"speaker":"[Aaron Straker]","startTime":2490.807,"endTime":2495.97,"body":"like, hey, building an audience"},{"speaker":"[Aaron Straker]","startTime":2490.807,"endTime":2495.97,"body":"per se, those things I find I'm like, fuck,"},{"speaker":"[Aaron Straker]","startTime":2496.31,"endTime":2501.833,"body":"I can't get anything done today"},{"speaker":"[Aaron Straker]","startTime":2496.31,"endTime":2501.833,"body":"and my desire's like damn near zero. So I was"},{"speaker":"[Aaron Straker]","startTime":2501.873,"endTime":2505.235,"body":"thinking I might test the D-load"},{"speaker":"[Aaron Straker]","startTime":2501.873,"endTime":2505.235,"body":"next week"},{"speaker":"[Bryan]","startTime":2505.099,"endTime":2505.325,"body":"Yep."},{"speaker":"[Aaron Straker]","startTime":2505.815,"endTime":2508.817,"body":"because it might be the kind"},{"speaker":"[Aaron Straker]","startTime":2505.815,"endTime":2508.817,"body":"of the peak before the diet anyway."},{"speaker":"[Bryan]","startTime":2509.719,"endTime":2513.865,"body":"In the literature, so Steven Seiler,"},{"speaker":"[Bryan]","startTime":2509.719,"endTime":2513.865,"body":"that guy I was talking about with the three"},{"speaker":"[Bryan]","startTime":2513.925,"endTime":2522.758,"body":"zone cardio model, he had an episode"},{"speaker":"[Bryan]","startTime":2513.925,"endTime":2522.758,"body":"I listened to on fast talk about burnout, over-reaching"},{"speaker":"[Bryan]","startTime":2522.778,"endTime":2529.372,"body":"and over-training, and distinguishing"},{"speaker":"[Bryan]","startTime":2522.778,"endTime":2529.372,"body":"between the three. And so burnout is psychological."},{"speaker":"[Bryan]","startTime":2529.512,"endTime":2532.773,"body":"Burnout is what I guess I would talk"},{"speaker":"[Bryan]","startTime":2529.512,"endTime":2532.773,"body":"about before I need a deload, is just like,"},{"speaker":"[Bryan]","startTime":2532.833,"endTime":2535.414,"body":"hey, I don't really want to go to the"},{"speaker":"[Bryan]","startTime":2532.833,"endTime":2535.414,"body":"gym and hit the numbers that I'm supposed to"},{"speaker":"[Bryan]","startTime":2535.434,"endTime":2541.097,"body":"hit anymore. And that would be burnout."},{"speaker":"[Bryan]","startTime":2535.434,"endTime":2541.097,"body":"And then after burnout comes overreaching,"},{"speaker":"[Bryan]","startTime":2541.577,"endTime":2548.02,"body":"which still could have some physiological"},{"speaker":"[Bryan]","startTime":2541.577,"endTime":2548.02,"body":"benefits potentially if you if you were to"},{"speaker":"[Bryan]","startTime":2548.06,"endTime":2553.322,"body":"stop it there. But then if you're not"},{"speaker":"[Bryan]","startTime":2548.06,"endTime":2553.322,"body":"careful, overreaching turns into overtraining"},{"speaker":"[Bryan]","startTime":2553.362,"endTime":2558.139,"body":"and then you're pretty much fucked"},{"speaker":"[Bryan]","startTime":2553.362,"endTime":2558.139,"body":"at that point for the next few months. And"},{"speaker":"[Bryan]","startTime":2558.179,"endTime":2560.841,"body":"so what it sounds like to me is that"},{"speaker":"[Bryan]","startTime":2558.179,"endTime":2560.841,"body":"you're at burnout. You're at like that point"},{"speaker":"[Bryan]","startTime":2560.861,"endTime":2565.006,"body":"where it's psychological and physiologically"},{"speaker":"[Bryan]","startTime":2560.861,"endTime":2565.006,"body":"you're still performing fine. So you're not"},{"speaker":"[Bryan]","startTime":2565.686,"endTime":2569.771,"body":"overreached or overtrained, but I would"},{"speaker":"[Bryan]","startTime":2565.686,"endTime":2569.771,"body":"definitely kind of, you know, take note of"},{"speaker":"[Bryan]","startTime":2569.791,"endTime":2573.214,"body":"that. And, and yeah, I thought it was"},{"speaker":"[Bryan]","startTime":2569.791,"endTime":2573.214,"body":"interesting."},{"speaker":"[Aaron Straker]","startTime":2574.95,"endTime":2580.092,"body":"Yeah, so hopefully next week."},{"speaker":"[Aaron Straker]","startTime":2574.95,"endTime":2580.092,"body":"Well, next week might be a little bit early"},{"speaker":"[Aaron Straker]","startTime":2580.132,"endTime":2582.814,"body":"because I've already commit"},{"speaker":"[Aaron Straker]","startTime":2580.132,"endTime":2582.814,"body":"to the rest of this training week because I"},{"speaker":"[Aaron Straker]","startTime":2582.854,"endTime":2586.055,"body":"still have like a couple more"},{"speaker":"[Aaron Straker]","startTime":2582.854,"endTime":2586.055,"body":"PRs. I need"},{"speaker":"[Bryan]","startTime":2585.747,"endTime":2587.957,"body":"Yeah. Heh"},{"speaker":"[Aaron Straker]","startTime":2586.275,"endTime":2587.596,"body":"to loop into my belt, but"},{"speaker":"[Bryan]","startTime":2587.977,"endTime":2588.158,"body":"heh."},{"speaker":"[Aaron Straker]","startTime":2588.036,"endTime":2591.238,"body":"then I'll have maybe a brief"},{"speaker":"[Aaron Straker]","startTime":2588.036,"endTime":2591.238,"body":"update next week. But I think that will be"},{"speaker":"[Aaron Straker]","startTime":2591.278,"endTime":2599.151,"body":"like my first non-lifestyle"},{"speaker":"[Aaron Straker]","startTime":2591.278,"endTime":2599.151,"body":"mediated deload since. Probably the last time"},{"speaker":"[Aaron Straker]","startTime":2599.191,"endTime":2603.622,"body":"I was following your programming"},{"speaker":"[Aaron Straker]","startTime":2599.191,"endTime":2603.622,"body":"very strictly. So like 20, 2015, 2016, something"},{"speaker":"[Bryan]","startTime":2603.777,"endTime":2603.977,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":2603.983,"endTime":2604.183,"body":"like"},{"speaker":"[Bryan]","startTime":2603.997,"endTime":2604.277,"body":"you don't"},{"speaker":"[Aaron Straker]","startTime":2604.223,"endTime":2604.464,"body":"that."},{"speaker":"[Bryan]","startTime":2604.317,"endTime":2608.3,"body":"really deload, that's hilarious. You"},{"speaker":"[Bryan]","startTime":2604.317,"endTime":2608.3,"body":"just let life deload for you, and if life"},{"speaker":"[Aaron Straker]","startTime":2608.193,"endTime":2608.353,"body":"Yeah."},{"speaker":"[Bryan]","startTime":2608.34,"endTime":2612.563,"body":"doesn't show up to deload for you,"},{"speaker":"[Bryan]","startTime":2608.34,"endTime":2612.563,"body":"then you don't deload."},{"speaker":"[Aaron Straker]","startTime":2611.231,"endTime":2611.399,"body":"Yeah."},{"speaker":"[Bryan]","startTime":2614.064,"endTime":2619.608,"body":"Sweet, well, so the next thing I was"},{"speaker":"[Bryan]","startTime":2614.064,"endTime":2619.608,"body":"going to talk about on updates was the glute"},{"speaker":"[Bryan]","startTime":2620.348,"endTime":2627.073,"body":"squat study, the hip thrust squat study."},{"speaker":"[Bryan]","startTime":2620.348,"endTime":2627.073,"body":"But I feel like maybe pushing that off to next"},{"speaker":"[Bryan]","startTime":2627.133,"endTime":2632.237,"body":"week, because there was also another"},{"speaker":"[Bryan]","startTime":2627.133,"endTime":2632.237,"body":"recent a glute study that was done with hip"},{"speaker":"[Bryan]","startTime":2632.277,"endTime":2637.982,"body":"flexion, which seemed to counteract"},{"speaker":"[Bryan]","startTime":2632.277,"endTime":2637.982,"body":"a little bit of the information from the first"},{"speaker":"[Bryan]","startTime":2638.302,"endTime":2644.087,"body":"glute squat study. So I think maybe"},{"speaker":"[Bryan]","startTime":2638.302,"endTime":2644.087,"body":"we look into that a little bit further and"},{"speaker":"[Bryan]","startTime":2644.107,"endTime":2647.81,"body":"we push that episode off to next week."},{"speaker":"[Bryan]","startTime":2644.107,"endTime":2647.81,"body":"I also wanna touch a little bit more on the"},{"speaker":"[Bryan]","startTime":2647.83,"endTime":2652.749,"body":"failure. stuff from Zach Robinson and"},{"speaker":"[Bryan]","startTime":2647.83,"endTime":2652.749,"body":"the data driven guys, because I think there's"},{"speaker":"[Bryan]","startTime":2652.769,"endTime":2657.013,"body":"been a lot more discussion around that"},{"speaker":"[Bryan]","startTime":2652.769,"endTime":2657.013,"body":"on the web the last few weeks. So maybe next"},{"speaker":"[Bryan]","startTime":2657.053,"endTime":2661.776,"body":"week we just kind of make it into like"},{"speaker":"[Bryan]","startTime":2657.053,"endTime":2661.776,"body":"a very kind of research based thing. And we"},{"speaker":"[Bryan]","startTime":2661.796,"endTime":2664.718,"body":"just jump into these four questions"},{"speaker":"[Bryan]","startTime":2661.796,"endTime":2664.718,"body":"and get through what we can over the next 20"},{"speaker":"[Bryan]","startTime":2664.738,"endTime":2665.279,"body":"minutes or so."},{"speaker":"[Aaron Straker]","startTime":2665.855,"endTime":2666.333,"body":"Let's do it."},{"speaker":"[Bryan]","startTime":2666.9,"endTime":2671.423,"body":"All right, cool. Well, the first one"},{"speaker":"[Bryan]","startTime":2666.9,"endTime":2671.423,"body":"is as Aaron alluded to in the beginning is"},{"speaker":"[Bryan]","startTime":2671.443,"endTime":2678.444,"body":"a kind of food pyramid that was put"},{"speaker":"[Bryan]","startTime":2671.443,"endTime":2678.444,"body":"out by Max Lugavere. And the food pyramid,"},{"speaker":"[Bryan]","startTime":2678.464,"endTime":2683.507,"body":"the interesting thing about it is that"},{"speaker":"[Bryan]","startTime":2678.464,"endTime":2683.507,"body":"it put meats and proteins on the bottom as"},{"speaker":"[Bryan]","startTime":2683.567,"endTime":2689.05,"body":"the base. And then it put fruits and"},{"speaker":"[Bryan]","startTime":2683.567,"endTime":2689.05,"body":"veggies as the second level, right above meats"},{"speaker":"[Bryan]","startTime":2689.07,"endTime":2695.574,"body":"and proteins. And then the third level"},{"speaker":"[Bryan]","startTime":2689.07,"endTime":2695.574,"body":"was cheeses and starches. And that's just like"},{"speaker":"[Bryan]","startTime":2695.594,"endTime":2698.996,"body":"a huge category. I mean, there's so"},{"speaker":"[Bryan]","startTime":2695.594,"endTime":2698.996,"body":"many different starches and stuff like that."},{"speaker":"[Bryan]","startTime":2699.576,"endTime":2703.178,"body":"And then I think maybe it was tongue"},{"speaker":"[Bryan]","startTime":2699.576,"endTime":2703.178,"body":"in cheek, but he just put coffee at the top."},{"speaker":"[Bryan]","startTime":2704.315,"endTime":2707.358,"body":"And so I got a few funny comments from"},{"speaker":"[Bryan]","startTime":2704.315,"endTime":2707.358,"body":"people being like, why is coffee at the top?"},{"speaker":"[Bryan]","startTime":2707.398,"endTime":2712.763,"body":"Shouldn't it be at the bottom? But"},{"speaker":"[Bryan]","startTime":2707.398,"endTime":2712.763,"body":"I really think the point of this discussion"},{"speaker":"[Bryan]","startTime":2712.803,"endTime":2716.546,"body":"here is more about those first three"},{"speaker":"[Bryan]","startTime":2712.803,"endTime":2716.546,"body":"levels. It's about the meat and the protein"},{"speaker":"[Bryan]","startTime":2716.566,"endTime":2719.93,"body":"on the bottom, the fruit and veggies"},{"speaker":"[Bryan]","startTime":2716.566,"endTime":2719.93,"body":"second, and then the starches and cheese as"},{"speaker":"[Bryan]","startTime":2720.01,"endTime":2725.415,"body":"the third level. And so when I look"},{"speaker":"[Bryan]","startTime":2720.01,"endTime":2725.415,"body":"at that, that actually aligns really well with"},{"speaker":"[Bryan]","startTime":2725.435,"endTime":2730.522,"body":"the way that I eat and the way that"},{"speaker":"[Bryan]","startTime":2725.435,"endTime":2730.522,"body":"I think about eating. And so, I don't know,"},{"speaker":"[Bryan]","startTime":2730.562,"endTime":2734.877,"body":"man, what are your thoughts on that"},{"speaker":"[Bryan]","startTime":2730.562,"endTime":2734.877,"body":"as a general guideline for food?"},{"speaker":"[Aaron Straker]","startTime":2735.666,"endTime":2740.069,"body":"Yeah, I was, so I will preface"},{"speaker":"[Aaron Straker]","startTime":2735.666,"endTime":2740.069,"body":"it by saying generally when I receive questions"},{"speaker":"[Aaron Straker]","startTime":2740.089,"endTime":2744.332,"body":"like this, and I know this"},{"speaker":"[Aaron Straker]","startTime":2740.089,"endTime":2744.332,"body":"one came to you, my first initial thought was"},{"speaker":"[Aaron Straker]","startTime":2744.352,"endTime":2747.214,"body":"like, oh boy, let's take a"},{"speaker":"[Aaron Straker]","startTime":2744.352,"endTime":2747.214,"body":"look at this. Because so many things that people"},{"speaker":"[Aaron Straker]","startTime":2747.254,"endTime":2752.157,"body":"send me, like it's rubbish,"},{"speaker":"[Aaron Straker]","startTime":2747.254,"endTime":2752.157,"body":"you know, it really, really is. And I was quite"},{"speaker":"[Aaron Straker]","startTime":2752.197,"endTime":2756.22,"body":"pleased. This was a really,"},{"speaker":"[Aaron Straker]","startTime":2752.197,"endTime":2756.22,"body":"granted it was like emojis and supposed to"},{"speaker":"[Aaron Straker]","startTime":2756.24,"endTime":2760.583,"body":"be funny, but if you read,"},{"speaker":"[Aaron Straker]","startTime":2756.24,"endTime":2760.583,"body":"like I recommend you as the listener, go find"},{"speaker":"[Aaron Straker]","startTime":2760.603,"endTime":2767.58,"body":"this post, read his caption"},{"speaker":"[Aaron Straker]","startTime":2760.603,"endTime":2767.58,"body":"on it. It's full of context and nuance and"},{"speaker":"[Aaron Straker]","startTime":2767.62,"endTime":2770.962,"body":"like the more I read, like"},{"speaker":"[Aaron Straker]","startTime":2767.62,"endTime":2770.962,"body":"I just was like smiling more and more because"},{"speaker":"[Aaron Straker]","startTime":2771.002,"endTime":2774.544,"body":"it felt like, now I'm not saying"},{"speaker":"[Aaron Straker]","startTime":2771.002,"endTime":2774.544,"body":"that like I could put out something of this"},{"speaker":"[Aaron Straker]","startTime":2774.584,"endTime":2778.587,"body":"caliber, but it felt very true"},{"speaker":"[Aaron Straker]","startTime":2774.584,"endTime":2778.587,"body":"to like how I personally feel and approach"},{"speaker":"[Aaron Straker]","startTime":2778.627,"endTime":2783.951,"body":"things. So I think it is really"},{"speaker":"[Aaron Straker]","startTime":2778.627,"endTime":2783.951,"body":"well done. And the second part I wanted to"},{"speaker":"[Aaron Straker]","startTime":2783.991,"endTime":2790.135,"body":"say is when you have these"},{"speaker":"[Aaron Straker]","startTime":2783.991,"endTime":2790.135,"body":"larger, you know, profiles like this, this"},{"speaker":"[Aaron Straker]","startTime":2790.175,"endTime":2795.086,"body":"Max guy, I think he had like"},{"speaker":"[Aaron Straker]","startTime":2790.175,"endTime":2795.086,"body":"980,000 Instagram followers. Unless you're"},{"speaker":"[Aaron Straker]","startTime":2795.106,"endTime":2800.67,"body":"like a specific like fitfluencer,"},{"speaker":"[Aaron Straker]","startTime":2795.106,"endTime":2800.67,"body":"you're speaking to like gen pop people, right?"},{"speaker":"[Aaron Straker]","startTime":2801.03,"endTime":2807.074,"body":"So you generally have less"},{"speaker":"[Aaron Straker]","startTime":2801.03,"endTime":2807.074,"body":"nuance and it's more of how can I help the"},{"speaker":"[Aaron Straker]","startTime":2807.174,"endTime":2812.057,"body":"largest amount of people at"},{"speaker":"[Aaron Straker]","startTime":2807.174,"endTime":2812.057,"body":"once and it's going to be make assumptions"},{"speaker":"[Aaron Straker]","startTime":2812.198,"endTime":2816.801,"body":"off of like a gen pop, you"},{"speaker":"[Aaron Straker]","startTime":2812.198,"endTime":2816.801,"body":"know, American or Western civilization citizen"},{"speaker":"[Aaron Straker]","startTime":2816.861,"endTime":2821.517,"body":"sort of thing. With the context"},{"speaker":"[Aaron Straker]","startTime":2816.861,"endTime":2821.517,"body":"of what Brian and I often talk about, we're"},{"speaker":"[Aaron Straker]","startTime":2821.537,"endTime":2826.802,"body":"talking about like hypertrophy"},{"speaker":"[Aaron Straker]","startTime":2821.537,"endTime":2826.802,"body":"in these sorts of things. I think it's wonderful."},{"speaker":"[Aaron Straker]","startTime":2827.103,"endTime":2832.248,"body":"I think the infographics great."},{"speaker":"[Aaron Straker]","startTime":2827.103,"endTime":2832.248,"body":"I think for nine out of 10 people looking at"},{"speaker":"[Aaron Straker]","startTime":2832.288,"endTime":2837.193,"body":"it, it's wonderful that one"},{"speaker":"[Aaron Straker]","startTime":2832.288,"endTime":2837.193,"body":"out of 10 person is going to be like that."},{"speaker":"[Aaron Straker]","startTime":2837.606,"endTime":2843.11,"body":"22 year old dude who's 140"},{"speaker":"[Aaron Straker]","startTime":2837.606,"endTime":2843.11,"body":"pounds and wants to get to 185 like yeah you're"},{"speaker":"[Aaron Straker]","startTime":2843.13,"endTime":2848.475,"body":"gonna need to probably flip"},{"speaker":"[Aaron Straker]","startTime":2843.13,"endTime":2848.475,"body":"pyramids sections two and three but for the"},{"speaker":"[Aaron Straker]","startTime":2848.515,"endTime":2852.859,"body":"majority of people I think"},{"speaker":"[Aaron Straker]","startTime":2848.515,"endTime":2852.859,"body":"it's wonderful and more people followed it"},{"speaker":"[Aaron Straker]","startTime":2853.199,"endTime":2855.161,"body":"the world would be a much better"},{"speaker":"[Aaron Straker]","startTime":2853.199,"endTime":2855.161,"body":"place"},{"speaker":"[Bryan]","startTime":2856.123,"endTime":2859.004,"body":"Yeah, no, I agree with all of that."},{"speaker":"[Bryan]","startTime":2856.123,"endTime":2859.004,"body":"And I actually really like what you said at"},{"speaker":"[Bryan]","startTime":2859.024,"endTime":2863.226,"body":"the end, because that was a point I"},{"speaker":"[Bryan]","startTime":2859.024,"endTime":2863.226,"body":"was going to bring up too, is that for general"},{"speaker":"[Bryan]","startTime":2863.266,"endTime":2868.789,"body":"health and longevity, I think that"},{"speaker":"[Bryan]","startTime":2863.266,"endTime":2868.789,"body":"really makes sense to have the fruit and the"},{"speaker":"[Bryan]","startTime":2868.829,"endTime":2872.872,"body":"veggies and the proteins being like"},{"speaker":"[Bryan]","startTime":2868.829,"endTime":2872.872,"body":"the base, like those are the things that matter"},{"speaker":"[Bryan]","startTime":2872.912,"endTime":2876.714,"body":"the most. But like you said, for that"},{"speaker":"[Bryan]","startTime":2872.912,"endTime":2876.714,"body":"person that wants to add a ton of muscle as"},{"speaker":"[Bryan]","startTime":2876.754,"endTime":2882.817,"body":"quickly as possible, they're going"},{"speaker":"[Bryan]","startTime":2876.754,"endTime":2882.817,"body":"to struggle with the idea of filling that second"},{"speaker":"[Bryan]","startTime":2882.837,"endTime":2886.023,"body":"pyramid with fruits and veggies, because"},{"speaker":"[Bryan]","startTime":2882.837,"endTime":2886.023,"body":"they're just going to be so full. they're not"},{"speaker":"[Bryan]","startTime":2886.083,"endTime":2893.393,"body":"going to be able to get enough calories"},{"speaker":"[Bryan]","startTime":2886.083,"endTime":2893.393,"body":"in from the starches section. And so, yeah,"},{"speaker":"[Bryan]","startTime":2893.453,"endTime":2899.302,"body":"if you flip those two or even like,"},{"speaker":"[Bryan]","startTime":2893.453,"endTime":2899.302,"body":"I mean, I guess it depends on your metabolism"},{"speaker":"[Bryan]","startTime":2899.342,"endTime":2905.039,"body":"and your activity level and your age"},{"speaker":"[Bryan]","startTime":2899.342,"endTime":2905.039,"body":"and stuff like that. But for that person trying"},{"speaker":"[Bryan]","startTime":2905.059,"endTime":2909.481,"body":"to gain weight quickly, you may just"},{"speaker":"[Bryan]","startTime":2905.059,"endTime":2909.481,"body":"need to put starches almost on the same level"},{"speaker":"[Bryan]","startTime":2909.521,"endTime":2914.284,"body":"as protein. Like, they just kind of"},{"speaker":"[Bryan]","startTime":2909.521,"endTime":2914.284,"body":"like go hand in hand at some level. Like, when"},{"speaker":"[Bryan]","startTime":2914.344,"endTime":2919.946,"body":"I look at your plate, Straker, it's"},{"speaker":"[Bryan]","startTime":2914.344,"endTime":2919.946,"body":"almost equal protein, starch, and veggie. Like,"},{"speaker":"[Bryan]","startTime":2919.986,"endTime":2923.988,"body":"it's kind of like a three-way split,"},{"speaker":"[Bryan]","startTime":2919.986,"endTime":2923.988,"body":"so it's less of like a pyramid, and it's more"},{"speaker":"[Bryan]","startTime":2924.008,"endTime":2928.25,"body":"of like a plate that's just evenly"},{"speaker":"[Bryan]","startTime":2924.008,"endTime":2928.25,"body":"distributed between the three, right?"},{"speaker":"[Aaron Straker]","startTime":2928.818,"endTime":2934.82,"body":"Yeah, I mean, even so, not"},{"speaker":"[Aaron Straker]","startTime":2928.818,"endTime":2934.82,"body":"really. Like my protein is higher, but I have"},{"speaker":"[Aaron Straker]","startTime":2934.96,"endTime":2939.761,"body":"many feedings. Like I'm only"},{"speaker":"[Aaron Straker]","startTime":2934.96,"endTime":2939.761,"body":"eating, I eat chicken twice per day, 130 grams"},{"speaker":"[Aaron Straker]","startTime":2940.261,"endTime":2944.303,"body":"a meal, you know, which is"},{"speaker":"[Aaron Straker]","startTime":2940.261,"endTime":2944.303,"body":"like barely over four ounces. And then I have"},{"speaker":"[Aaron Straker]","startTime":2944.323,"endTime":2948.284,"body":"a salmon at dinner that's 150"},{"speaker":"[Aaron Straker]","startTime":2944.323,"endTime":2948.284,"body":"grams. So that's, I think like maybe about"},{"speaker":"[Aaron Straker]","startTime":2948.324,"endTime":2955.939,"body":"five ounces, but historically,"},{"speaker":"[Aaron Straker]","startTime":2948.324,"endTime":2955.939,"body":"like my... Animal meat consumption is quite"},{"speaker":"[Aaron Straker]","startTime":2956.039,"endTime":2960.262,"body":"low, but I just have like two"},{"speaker":"[Aaron Straker]","startTime":2956.039,"endTime":2960.262,"body":"protein shakes per day I have eggs in the morning,"},{"speaker":"[Aaron Straker]","startTime":2960.523,"endTime":2965.526,"body":"you know, and then I guess"},{"speaker":"[Aaron Straker]","startTime":2960.523,"endTime":2965.526,"body":"I'm a little bit of EAAs But I would say like"},{"speaker":"[Aaron Straker]","startTime":2965.566,"endTime":2969.489,"body":"right now carbohydrate is the"},{"speaker":"[Aaron Straker]","startTime":2965.566,"endTime":2969.489,"body":"base of my diet. It's the highest macronutrient"},{"speaker":"[Aaron Straker]","startTime":2969.629,"endTime":2974.772,"body":"I eat by far the most volume"},{"speaker":"[Aaron Straker]","startTime":2969.629,"endTime":2974.772,"body":"of it And I've even had to reduce my vegetables"},{"speaker":"[Aaron Straker]","startTime":2974.813,"endTime":2978.975,"body":"a little bit just because it's"},{"speaker":"[Aaron Straker]","startTime":2974.813,"endTime":2978.975,"body":"too much volume and I was having I would be"},{"speaker":"[Aaron Straker]","startTime":2979.035,"endTime":2981.197,"body":"super full at the end of the"},{"speaker":"[Aaron Straker]","startTime":2979.035,"endTime":2981.197,"body":"day, so"},{"speaker":"[Bryan]","startTime":2982.431,"endTime":2986.173,"body":"Yeah, and then throughout nutritional"},{"speaker":"[Bryan]","startTime":2982.431,"endTime":2986.173,"body":"periodization, as you shift gears and go into"},{"speaker":"[Bryan]","startTime":2986.193,"endTime":2990.616,"body":"your diet, then the whole thing switches"},{"speaker":"[Bryan]","startTime":2986.193,"endTime":2990.616,"body":"and it becomes more dominated by vegetable"},{"speaker":"[Bryan]","startTime":2990.636,"endTime":2993.318,"body":"and meat and less dominated by starches."},{"speaker":"[Bryan]","startTime":2990.636,"endTime":2993.318,"body":"And so"},{"speaker":"[Aaron Straker]","startTime":2993.162,"endTime":2993.753,"body":"precisely."},{"speaker":"[Bryan]","startTime":2993.978,"endTime":2998.341,"body":"time of year certainly impacts that"},{"speaker":"[Bryan]","startTime":2993.978,"endTime":2998.341,"body":"pyramid. But yeah, I agree that overall, that"},{"speaker":"[Bryan]","startTime":2998.361,"endTime":3003.205,"body":"was one of the best influencer pyramids"},{"speaker":"[Bryan]","startTime":2998.361,"endTime":3003.205,"body":"that I've ever seen. And so I thought it was"},{"speaker":"[Bryan]","startTime":3003.225,"endTime":3004.666,"body":"definitely worth bringing up and addressing."},{"speaker":"[Aaron Straker]","startTime":3005.33,"endTime":3005.936,"body":"Yeah, it was really"},{"speaker":"[Bryan]","startTime":3005.846,"endTime":3007.688,"body":"Cool."},{"speaker":"[Aaron Straker]","startTime":3005.956,"endTime":3006.118,"body":"good."},{"speaker":"[Bryan]","startTime":3007.728,"endTime":3015.804,"body":"This next question is the one about"},{"speaker":"[Bryan]","startTime":3007.728,"endTime":3015.804,"body":"tennis. And so... Basically, to kind of do"},{"speaker":"[Bryan]","startTime":3015.844,"endTime":3020.987,"body":"the abridged version of this question,"},{"speaker":"[Bryan]","startTime":3015.844,"endTime":3020.987,"body":"because it was quite long, is this person plays"},{"speaker":"[Bryan]","startTime":3021.027,"endTime":3028.471,"body":"tennis quite a bit. It's his primary"},{"speaker":"[Bryan]","startTime":3021.027,"endTime":3028.471,"body":"cardio source. And he seems to do fine for"},{"speaker":"[Bryan]","startTime":3028.732,"endTime":3033.314,"body":"the first 30 minutes of tennis, but"},{"speaker":"[Bryan]","startTime":3028.732,"endTime":3033.314,"body":"then in the latter half, he cannot seem to"},{"speaker":"[Bryan]","startTime":3033.374,"endTime":3037.797,"body":"recover between points. And he said"},{"speaker":"[Bryan]","startTime":3033.374,"endTime":3037.797,"body":"it often takes him two to three minutes to"},{"speaker":"[Bryan]","startTime":3037.837,"endTime":3045.925,"body":"get his breath back after a tough point."},{"speaker":"[Bryan]","startTime":3037.837,"endTime":3045.925,"body":"He goes on to say that he's 213 pounds and"},{"speaker":"[Bryan]","startTime":3045.965,"endTime":3054.41,"body":"around 15 to 20% body fat. And he's"},{"speaker":"[Bryan]","startTime":3045.965,"endTime":3054.41,"body":"asking, what type of cardio do you think can"},{"speaker":"[Bryan]","startTime":3054.45,"endTime":3061.434,"body":"improve my cardio recovery? Is air"},{"speaker":"[Bryan]","startTime":3054.45,"endTime":3061.434,"body":"bike a good choice? And so yeah, that's more"},{"speaker":"[Bryan]","startTime":3061.454,"endTime":3066.057,"body":"or less the basis of the question."},{"speaker":"[Bryan]","startTime":3061.454,"endTime":3066.057,"body":"Do you wanna jump in with any thoughts to begin"},{"speaker":"[Bryan]","startTime":3066.097,"endTime":3067.798,"body":"with? All"},{"speaker":"[Aaron Straker]","startTime":3066.978,"endTime":3068.018,"body":"Oh yes, I have plenty."},{"speaker":"[Bryan]","startTime":3068.798,"endTime":3068.938,"body":"right."},{"speaker":"[Aaron Straker]","startTime":3070.398,"endTime":3074.64,"body":"So the first one, I would say"},{"speaker":"[Aaron Straker]","startTime":3070.398,"endTime":3074.64,"body":"yeah, the air bike I think would be a great"},{"speaker":"[Aaron Straker]","startTime":3074.7,"endTime":3079.721,"body":"choice. And my second thought"},{"speaker":"[Aaron Straker]","startTime":3074.7,"endTime":3079.721,"body":"there is, personally, and of course you're"},{"speaker":"[Aaron Straker]","startTime":3079.741,"endTime":3085.803,"body":"the, I mean you are the hypertrophy"},{"speaker":"[Aaron Straker]","startTime":3079.741,"endTime":3085.803,"body":"and the cardio expert on the podcast, but I"},{"speaker":"[Aaron Straker]","startTime":3085.823,"endTime":3089.904,"body":"would say like interval, sprint"},{"speaker":"[Aaron Straker]","startTime":3085.823,"endTime":3089.904,"body":"intervals, because that's, you have a, like"},{"speaker":"[Aaron Straker]","startTime":3089.924,"endTime":3094.185,"body":"that, what is it, is the proper"},{"speaker":"[Aaron Straker]","startTime":3089.924,"endTime":3094.185,"body":"term like the refractory period? Is that term"},{"speaker":"[Aaron Straker]","startTime":3094.205,"endTime":3094.565,"body":"when you're"},{"speaker":"[Bryan]","startTime":3094.423,"endTime":3094.743,"body":"the"},{"speaker":"[Aaron Straker]","startTime":3094.665,"endTime":3094.905,"body":"like in"},{"speaker":"[Bryan]","startTime":3094.883,"endTime":3095.044,"body":"when"},{"speaker":"[Aaron Straker]","startTime":3094.925,"endTime":3095.225,"body":"between?"},{"speaker":"[Bryan]","startTime":3095.064,"endTime":3098.731,"body":"your heart rate decrease cardiac recovery"},{"speaker":"[Bryan]","startTime":3095.064,"endTime":3098.731,"body":"or cardiac,"},{"speaker":"[Aaron Straker]","startTime":3098.426,"endTime":3098.746,"body":"Yeah,"},{"speaker":"[Bryan]","startTime":3098.751,"endTime":3099.572,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":3099.146,"endTime":3100.486,"body":"cardiac recovery, that's"},{"speaker":"[Bryan]","startTime":3100.254,"endTime":3100.474,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3100.546,"endTime":3105.269,"body":"literally built into it before"},{"speaker":"[Aaron Straker]","startTime":3100.546,"endTime":3105.269,"body":"you need another bout of performance. So that"},{"speaker":"[Aaron Straker]","startTime":3105.369,"endTime":3109.971,"body":"one I think could be probably"},{"speaker":"[Aaron Straker]","startTime":3105.369,"endTime":3109.971,"body":"have a better maybe carryover than a more steady"},{"speaker":"[Aaron Straker]","startTime":3110.011,"endTime":3115.633,"body":"state or a low intensity kind"},{"speaker":"[Aaron Straker]","startTime":3110.011,"endTime":3115.633,"body":"of cardio there. Second point being when people"},{"speaker":"[Aaron Straker]","startTime":3115.673,"endTime":3121.416,"body":"say like, oh, I'm about 15"},{"speaker":"[Aaron Straker]","startTime":3115.673,"endTime":3121.416,"body":"to 20% body fat, that's a big range. Like it"},{"speaker":"[Aaron Straker]","startTime":3121.556,"endTime":3126.934,"body":"isn't, but it is. Because someone"},{"speaker":"[Aaron Straker]","startTime":3121.556,"endTime":3126.934,"body":"at 15% body fat is like... on the cusp of starting"},{"speaker":"[Aaron Straker]","startTime":3126.974,"endTime":3133.278,"body":"to develop some abs and develop,"},{"speaker":"[Aaron Straker]","startTime":3126.974,"endTime":3133.278,"body":"right? Not actually having really good abs."},{"speaker":"[Aaron Straker]","startTime":3133.618,"endTime":3136.98,"body":"Someone on the cusp of 20%"},{"speaker":"[Aaron Straker]","startTime":3133.618,"endTime":3136.98,"body":"body fat is like you're starting to have your"},{"speaker":"[Aaron Straker]","startTime":3137.04,"endTime":3141.122,"body":"stomach hang over your belt"},{"speaker":"[Aaron Straker]","startTime":3137.04,"endTime":3141.122,"body":"a little bit sort of thing. So it is a little"},{"speaker":"[Aaron Straker]","startTime":3141.142,"endTime":3145.325,"body":"bit of a distinction there."},{"speaker":"[Aaron Straker]","startTime":3141.142,"endTime":3145.325,"body":"And then that would really kind of lead me"},{"speaker":"[Aaron Straker]","startTime":3145.365,"endTime":3149.867,"body":"into my next point. If we're"},{"speaker":"[Aaron Straker]","startTime":3145.365,"endTime":3149.867,"body":"at 20% body fat, we need to reduce some body"},{"speaker":"[Aaron Straker]","startTime":3149.908,"endTime":3153.882,"body":"fat and a lot of things will"},{"speaker":"[Aaron Straker]","startTime":3149.908,"endTime":3153.882,"body":"improve for you there. At 20%... You start"},{"speaker":"[Aaron Straker]","startTime":3153.902,"endTime":3158.563,"body":"coming down, you're gonna lower"},{"speaker":"[Aaron Straker]","startTime":3153.902,"endTime":3158.563,"body":"inflammation, you're gonna improve cardiovascular"},{"speaker":"[Aaron Straker]","startTime":3158.983,"endTime":3162.404,"body":"performance and those sorts"},{"speaker":"[Aaron Straker]","startTime":3158.983,"endTime":3162.404,"body":"of things just by decreasing some of the body"},{"speaker":"[Aaron Straker]","startTime":3162.444,"endTime":3167.345,"body":"fat. And then my third point,"},{"speaker":"[Aaron Straker]","startTime":3162.444,"endTime":3167.345,"body":"which is highly dependent upon point two, is"},{"speaker":"[Aaron Straker]","startTime":3167.465,"endTime":3172.667,"body":"because he said, he's like,"},{"speaker":"[Aaron Straker]","startTime":3167.465,"endTime":3172.667,"body":"hey, after about 30 minutes, my exercise performance"},{"speaker":"[Aaron Straker]","startTime":3172.687,"endTime":3177.168,"body":"starts to dip, my thought was"},{"speaker":"[Aaron Straker]","startTime":3172.687,"endTime":3177.168,"body":"like, are we having, how long are we eating"},{"speaker":"[Aaron Straker]","startTime":3177.428,"endTime":3182.509,"body":"prior to training? Are we in"},{"speaker":"[Aaron Straker]","startTime":3177.428,"endTime":3182.509,"body":"a low carbohydrate diet? Because that is..."},{"speaker":"[Aaron Straker]","startTime":3183.354,"endTime":3188.961,"body":"to me seems potentially representative"},{"speaker":"[Aaron Straker]","startTime":3183.354,"endTime":3188.961,"body":"of like someone who's potentially running low"},{"speaker":"[Aaron Straker]","startTime":3189.021,"endTime":3194.288,"body":"in some glycogen or glucose"},{"speaker":"[Aaron Straker]","startTime":3189.021,"endTime":3194.288,"body":"and that will obviously take a hit to your"},{"speaker":"[Aaron Straker]","startTime":3194.308,"endTime":3195.349,"body":"performance there as well."},{"speaker":"[Bryan]","startTime":3196.231,"endTime":3202.454,"body":"Yeah, I think that's all good stuff."},{"speaker":"[Bryan]","startTime":3196.231,"endTime":3202.454,"body":"The 15 to 20% body fat is definitely something"},{"speaker":"[Bryan]","startTime":3202.514,"endTime":3207.937,"body":"I wanted to focus on too, because the"},{"speaker":"[Bryan]","startTime":3202.514,"endTime":3207.937,"body":"difference at 213 pounds between being 15%"},{"speaker":"[Bryan]","startTime":3207.957,"endTime":3215.421,"body":"body fat and being 20% body fat is"},{"speaker":"[Bryan]","startTime":3207.957,"endTime":3215.421,"body":"11 or 12 pounds of fat. And it's hard enough"},{"speaker":"[Bryan]","startTime":3216.521,"endTime":3222.024,"body":"to fuel muscle. And this is one of"},{"speaker":"[Bryan]","startTime":3216.521,"endTime":3222.024,"body":"the reasons I think why my VO2 max is so low,"},{"speaker":"[Bryan]","startTime":3222.485,"endTime":3226.611,"body":"or even if it's not as low as the number"},{"speaker":"[Bryan]","startTime":3222.485,"endTime":3226.611,"body":"that came across, it's lower than it would"},{"speaker":"[Bryan]","startTime":3226.651,"endTime":3231.992,"body":"be if I weighed less, right, and I"},{"speaker":"[Bryan]","startTime":3226.651,"endTime":3231.992,"body":"had less muscle on me. Because muscle requires"},{"speaker":"[Bryan]","startTime":3232.152,"endTime":3238.054,"body":"oxygen to fuel it, and the more you"},{"speaker":"[Bryan]","startTime":3232.152,"endTime":3238.054,"body":"have of that, the more difficult it is to properly"},{"speaker":"[Bryan]","startTime":3238.094,"endTime":3243.976,"body":"fuel. Now fat is an even bigger problem,"},{"speaker":"[Bryan]","startTime":3238.094,"endTime":3243.976,"body":"because fat doesn't actually provide you any"},{"speaker":"[Bryan]","startTime":3244.316,"endTime":3249.577,"body":"benefit. Muscle gives you a lot of"},{"speaker":"[Bryan]","startTime":3244.316,"endTime":3249.577,"body":"benefit, both cardiovascularly and anaerobically,"},{"speaker":"[Bryan]","startTime":3250.538,"endTime":3256.24,"body":"to kind of help you work through these..."},{"speaker":"[Bryan]","startTime":3250.538,"endTime":3256.24,"body":"different bouts of endurance that you're doing."},{"speaker":"[Bryan]","startTime":3257.1,"endTime":3261.262,"body":"Fat doesn't give you any of that. Fat"},{"speaker":"[Bryan]","startTime":3257.1,"endTime":3261.262,"body":"is just an extra thing that you're holding"},{"speaker":"[Bryan]","startTime":3261.322,"endTime":3266.045,"body":"on your body that now you need to deal"},{"speaker":"[Bryan]","startTime":3261.322,"endTime":3266.045,"body":"with. So you need to use the muscle you have"},{"speaker":"[Bryan]","startTime":3266.305,"endTime":3270.547,"body":"to work through the extra fat you have."},{"speaker":"[Bryan]","startTime":3266.305,"endTime":3270.547,"body":"And then you also have to fuel the muscle and"},{"speaker":"[Bryan]","startTime":3270.787,"endTime":3274.629,"body":"work through the fat that's there to"},{"speaker":"[Bryan]","startTime":3270.787,"endTime":3274.629,"body":"get the oxygen into the body that can then"},{"speaker":"[Bryan]","startTime":3274.669,"endTime":3282.841,"body":"become usable. And so. Yeah, I think"},{"speaker":"[Bryan]","startTime":3274.669,"endTime":3282.841,"body":"that being 15% body fat instead of 20% body"},{"speaker":"[Bryan]","startTime":3282.861,"endTime":3289.163,"body":"fat, being able to see some abs peek"},{"speaker":"[Bryan]","startTime":3282.861,"endTime":3289.163,"body":"through, that would probably benefit you significantly."},{"speaker":"[Bryan]","startTime":3291.364,"endTime":3297.287,"body":"If you even look at the calculations"},{"speaker":"[Bryan]","startTime":3291.364,"endTime":3297.287,"body":"of VO2 max, merely by losing those 12 pounds"},{"speaker":"[Bryan]","startTime":3297.307,"endTime":3299.828,"body":"of fat, your VO2 max per kilogram,"},{"speaker":"[Bryan]","startTime":3305.863,"endTime":3310.147,"body":"just by losing fat and doing nothing"},{"speaker":"[Bryan]","startTime":3305.863,"endTime":3310.147,"body":"else, not even training or anything like that."},{"speaker":"[Bryan]","startTime":3310.467,"endTime":3316.793,"body":"And so there you have a bunch of recovery"},{"speaker":"[Bryan]","startTime":3310.467,"endTime":3316.793,"body":"as well. The thing we said in the beginning,"},{"speaker":"[Bryan]","startTime":3316.833,"endTime":3325.142,"body":"cardiac recovery or heart rate recovery,"},{"speaker":"[Bryan]","startTime":3316.833,"endTime":3325.142,"body":"would be when you stop exercising and you stand"},{"speaker":"[Bryan]","startTime":3325.182,"endTime":3329.706,"body":"still, how quickly does your heart"},{"speaker":"[Bryan]","startTime":3325.182,"endTime":3329.706,"body":"rate, in one minute, what does your heart rate"},{"speaker":"[Bryan]","startTime":3329.746,"endTime":3336.432,"body":"drop? And so this is a very important"},{"speaker":"[Bryan]","startTime":3329.746,"endTime":3336.432,"body":"metric for health, but also just for sports"},{"speaker":"[Bryan]","startTime":3336.472,"endTime":3343.754,"body":"performance, of course. And so a general"},{"speaker":"[Bryan]","startTime":3336.472,"endTime":3343.754,"body":"good goal for heart rate recovery is to see"},{"speaker":"[Bryan]","startTime":3343.894,"endTime":3350.056,"body":"about 40 beats in the first minute."},{"speaker":"[Bryan]","startTime":3343.894,"endTime":3350.056,"body":"So if your heart rate after a tough point is"},{"speaker":"[Bryan]","startTime":3350.076,"endTime":3355.457,"body":"160, then you would wanna see that"},{"speaker":"[Bryan]","startTime":3350.076,"endTime":3355.457,"body":"heart rate down to about 120 within one minute,"},{"speaker":"[Bryan]","startTime":3355.477,"endTime":3363.232,"body":"within 60 seconds. And so it... Mine"},{"speaker":"[Bryan]","startTime":3355.477,"endTime":3363.232,"body":"is right around that. I'm between 40 and 50"},{"speaker":"[Bryan]","startTime":3363.272,"endTime":3367.796,"body":"now, which is another sign why I'm"},{"speaker":"[Bryan]","startTime":3363.272,"endTime":3367.796,"body":"like, wow, how can my VO2 max be that bad when"},{"speaker":"[Bryan]","startTime":3367.836,"endTime":3373.239,"body":"my heart rate recovery is so good?"},{"speaker":"[Bryan]","startTime":3367.836,"endTime":3373.239,"body":"But I would take note of that when you're doing"},{"speaker":"[Bryan]","startTime":3373.379,"endTime":3376.301,"body":"your like, obviously not in the middle"},{"speaker":"[Bryan]","startTime":3373.379,"endTime":3376.301,"body":"of a tennis point, like don't just stop and"},{"speaker":"[Bryan]","startTime":3376.321,"endTime":3379.844,"body":"look at your watch and see where your"},{"speaker":"[Bryan]","startTime":3376.321,"endTime":3379.844,"body":"heart rate is. But as you're doing your training"},{"speaker":"[Bryan]","startTime":3379.904,"endTime":3383.326,"body":"for this, whether it's the assault"},{"speaker":"[Bryan]","startTime":3379.904,"endTime":3383.326,"body":"bike or whatever running, whatever sort of"},{"speaker":"[Bryan]","startTime":3383.366,"endTime":3389.27,"body":"method you decide to use, stop yourself"},{"speaker":"[Bryan]","startTime":3383.366,"endTime":3389.27,"body":"right when you're at the end of your workout."},{"speaker":"[Bryan]","startTime":3390.143,"endTime":3395.004,"body":"hit stop on your watch or whatever"},{"speaker":"[Bryan]","startTime":3390.143,"endTime":3395.004,"body":"it is, or take your pulse and do that at the"},{"speaker":"[Bryan]","startTime":3395.524,"endTime":3400.485,"body":"very specific end point, like right"},{"speaker":"[Bryan]","startTime":3395.524,"endTime":3400.485,"body":"as you stop training, and then again, 60 seconds"},{"speaker":"[Bryan]","startTime":3400.545,"endTime":3404.786,"body":"later, and see how much that heart"},{"speaker":"[Bryan]","startTime":3400.545,"endTime":3404.786,"body":"rate has dropped from that point. And that's"},{"speaker":"[Bryan]","startTime":3404.806,"endTime":3410.028,"body":"something that's trainable too. So"},{"speaker":"[Bryan]","startTime":3404.806,"endTime":3410.028,"body":"you can do intervals on the assault bike that"},{"speaker":"[Bryan]","startTime":3410.048,"endTime":3415.269,"body":"will help you train your cardiac recovery"},{"speaker":"[Bryan]","startTime":3410.048,"endTime":3415.269,"body":"too. And so I think for you, you know, there's"},{"speaker":"[Bryan]","startTime":3415.329,"endTime":3421.827,"body":"certainly an element of specificity"},{"speaker":"[Bryan]","startTime":3415.329,"endTime":3421.827,"body":"where if tennis points last 20 to 40 seconds."},{"speaker":"[Bryan]","startTime":3422.728,"endTime":3426.431,"body":"And then you're saying it takes you"},{"speaker":"[Bryan]","startTime":3422.728,"endTime":3426.431,"body":"two to three minutes to recover between these"},{"speaker":"[Bryan]","startTime":3426.471,"endTime":3432.375,"body":"tough points. I would be doing intervals"},{"speaker":"[Bryan]","startTime":3426.471,"endTime":3432.375,"body":"that probably emulate what a tennis game is,"},{"speaker":"[Bryan]","startTime":3432.435,"endTime":3437.058,"body":"but using less rest in between so that"},{"speaker":"[Bryan]","startTime":3432.435,"endTime":3437.058,"body":"you train your body to recover quicker between"},{"speaker":"[Bryan]","startTime":3437.098,"endTime":3443.263,"body":"those intervals. So I think maybe like"},{"speaker":"[Bryan]","startTime":3437.098,"endTime":3443.263,"body":"a one-to-one would be good, like a 30 second"},{"speaker":"[Bryan]","startTime":3443.343,"endTime":3447.506,"body":"on, 30 seconds off. That's like a really,"},{"speaker":"[Bryan]","startTime":3443.343,"endTime":3447.506,"body":"really popular protocol. And you wouldn't be"},{"speaker":"[Bryan]","startTime":3447.546,"endTime":3452.708,"body":"doing that at. you know, an unsustainable"},{"speaker":"[Bryan]","startTime":3447.546,"endTime":3452.708,"body":"pace. We're talking, I'm talking like, I think"},{"speaker":"[Bryan]","startTime":3452.728,"endTime":3457.251,"body":"a good workout would be 30 seconds"},{"speaker":"[Bryan]","startTime":3452.728,"endTime":3457.251,"body":"on, 30 seconds off for six to eight sets. So"},{"speaker":"[Bryan]","startTime":3457.271,"endTime":3462.314,"body":"we're talking six to eight minutes,"},{"speaker":"[Bryan]","startTime":3457.271,"endTime":3462.314,"body":"basically, where three to four minutes of that"},{"speaker":"[Bryan]","startTime":3462.354,"endTime":3466.476,"body":"are work time and three to four minutes"},{"speaker":"[Bryan]","startTime":3462.354,"endTime":3466.476,"body":"of that are rest time. And then you would rest"},{"speaker":"[Bryan]","startTime":3466.696,"endTime":3472.319,"body":"five minutes and do another set of"},{"speaker":"[Bryan]","startTime":3466.696,"endTime":3472.319,"body":"those six to eight intervals. And the whole,"},{"speaker":"[Bryan]","startTime":3472.419,"endTime":3479.271,"body":"each 30 second interval should be sustainable."},{"speaker":"[Bryan]","startTime":3472.419,"endTime":3479.271,"body":"So it's not, it's not your aerobic pace. because"},{"speaker":"[Bryan]","startTime":3479.391,"endTime":3483.855,"body":"we're trying to push the anaerobic"},{"speaker":"[Bryan]","startTime":3479.391,"endTime":3483.855,"body":"a little bit here, but it's also not to the"},{"speaker":"[Bryan]","startTime":3483.895,"endTime":3487.158,"body":"point where you do 30 seconds and then"},{"speaker":"[Bryan]","startTime":3483.895,"endTime":3487.158,"body":"30 seconds later, you're like, oh my God, I"},{"speaker":"[Bryan]","startTime":3487.178,"endTime":3491.341,"body":"can't go again, I'm dying. Like, you"},{"speaker":"[Bryan]","startTime":3487.178,"endTime":3491.341,"body":"wanna keep a pace in those 30 second intervals"},{"speaker":"[Bryan]","startTime":3491.361,"endTime":3495.325,"body":"that you can keep for each 30 second"},{"speaker":"[Bryan]","startTime":3491.361,"endTime":3495.325,"body":"interval. And then over the course of time,"},{"speaker":"[Bryan]","startTime":3495.385,"endTime":3500.109,"body":"as your cardiac recovery improves,"},{"speaker":"[Bryan]","startTime":3495.385,"endTime":3500.109,"body":"then the pace that you use on each 30 second"},{"speaker":"[Bryan]","startTime":3500.129,"endTime":3505.694,"body":"interval can also increase accordingly."},{"speaker":"[Bryan]","startTime":3500.129,"endTime":3505.694,"body":"So that would be kind of my base advice for"},{"speaker":"[Bryan]","startTime":3505.714,"endTime":3506.214,"body":"that question."},{"speaker":"[Aaron Straker]","startTime":3509.562,"endTime":3516.169,"body":"What I took out of that, your"},{"speaker":"[Aaron Straker]","startTime":3509.562,"endTime":3516.169,"body":"response is, my heart rate recovery period"},{"speaker":"[Aaron Straker]","startTime":3516.569,"endTime":3520.193,"body":"is insanely poor. Insanely"},{"speaker":"[Bryan]","startTime":3519.893,"endTime":3520.141,"body":"Hehehe"},{"speaker":"[Aaron Straker]","startTime":3520.213,"endTime":3525.478,"body":"poor. Because after my bike"},{"speaker":"[Aaron Straker]","startTime":3520.213,"endTime":3525.478,"body":"sprints, I'm doing my cool down and my heart"},{"speaker":"[Aaron Straker]","startTime":3525.498,"endTime":3527.24,"body":"rate's still like the 140s"},{"speaker":"[Aaron Straker]","startTime":3525.498,"endTime":3527.24,"body":"and 150s."},{"speaker":"[Bryan]","startTime":3528.915,"endTime":3531.276,"body":"Well, that's cause you're moving too."},{"speaker":"[Bryan]","startTime":3528.915,"endTime":3531.276,"body":"So I think there's definitely"},{"speaker":"[Aaron Straker]","startTime":3531.559,"endTime":3531.871,"body":"Okay."},{"speaker":"[Bryan]","startTime":3531.997,"endTime":3538.582,"body":"a bit of a confounding factor there."},{"speaker":"[Bryan]","startTime":3531.997,"endTime":3538.582,"body":"Yeah, I mean, mine still goes down pretty quickly."},{"speaker":"[Bryan]","startTime":3538.602,"endTime":3544.086,"body":"Like after my VO2 max yesterday, it"},{"speaker":"[Bryan]","startTime":3538.602,"endTime":3544.086,"body":"went from 173 to 131 in the first minute and"},{"speaker":"[Bryan]","startTime":3544.126,"endTime":3549.57,"body":"I was still pedaling. So I got 42 beats"},{"speaker":"[Bryan]","startTime":3544.126,"endTime":3549.57,"body":"while still pedaling as a cardiac recovery."},{"speaker":"[Bryan]","startTime":3550.11,"endTime":3554.633,"body":"But for most people, you're gonna wanna"},{"speaker":"[Bryan]","startTime":3550.11,"endTime":3554.633,"body":"do that without continuing to pedal. So you'll"},{"speaker":"[Bryan]","startTime":3554.673,"endTime":3560.006,"body":"basically do your sprint. stop and"},{"speaker":"[Bryan]","startTime":3554.673,"endTime":3560.006,"body":"then just sit still and focus on your breathing"},{"speaker":"[Bryan]","startTime":3560.286,"endTime":3563.068,"body":"and at least initially see what you"},{"speaker":"[Bryan]","startTime":3560.286,"endTime":3563.068,"body":"can get from that."},{"speaker":"[Aaron Straker]","startTime":3563.524,"endTime":3563.769,"body":"Okay."},{"speaker":"[Bryan]","startTime":3563.649,"endTime":3567.352,"body":"And then after that minute is over,"},{"speaker":"[Bryan]","startTime":3563.649,"endTime":3567.352,"body":"then go back to pedaling and you'll see it"},{"speaker":"[Bryan]","startTime":3567.372,"endTime":3572.437,"body":"kind of like maybe level off or whatever."},{"speaker":"[Bryan]","startTime":3567.372,"endTime":3572.437,"body":"But yeah, I mean, there's a, I would definitely"},{"speaker":"[Bryan]","startTime":3572.457,"endTime":3577.161,"body":"like have the data. And then from there,"},{"speaker":"[Bryan]","startTime":3572.457,"endTime":3577.161,"body":"you can kind of assess how you wanna do things,"},{"speaker":"[Bryan]","startTime":3578.082,"endTime":3578.502,"body":"move forward."},{"speaker":"[Aaron Straker]","startTime":3578.332,"endTime":3580.167,"body":"I'll test that on Thursday"},{"speaker":"[Aaron Straker]","startTime":3578.332,"endTime":3580.167,"body":"when I do mine."},{"speaker":"[Bryan]","startTime":3580.791,"endTime":3585.482,"body":"Cool. So I don't know if I have time"},{"speaker":"[Bryan]","startTime":3580.791,"endTime":3585.482,"body":"for both of these last two questions."},{"speaker":"[Aaron Straker]","startTime":3586.21,"endTime":3589.977,"body":"I will, let's cover three,"},{"speaker":"[Aaron Straker]","startTime":3586.21,"endTime":3589.977,"body":"you can bounce, and I'll cover four, because"},{"speaker":"[Aaron Straker]","startTime":3590.197,"endTime":3592.201,"body":"I feel pretty good talking"},{"speaker":"[Aaron Straker]","startTime":3590.197,"endTime":3592.201,"body":"about that one."},{"speaker":"[Bryan]","startTime":3593.543,"endTime":3596.766,"body":"Yep, when we're talking about number"},{"speaker":"[Bryan]","startTime":3593.543,"endTime":3596.766,"body":"four with the pre-fatigue, just understand"},{"speaker":"[Bryan]","startTime":3596.806,"endTime":3600.95,"body":"I don't think the question is pre-exhaust"},{"speaker":"[Bryan]","startTime":3596.806,"endTime":3600.95,"body":"superset, so they're not trying to go from"},{"speaker":"[Bryan]","startTime":3600.99,"endTime":3603.532,"body":"leg extensions to squats immediately."},{"speaker":"[Bryan]","startTime":3600.99,"endTime":3603.532,"body":"I think"},{"speaker":"[Aaron Straker]","startTime":3603.488,"endTime":3603.719,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":3603.552,"endTime":3608.736,"body":"it's more about using a isolation movement"},{"speaker":"[Bryan]","startTime":3603.552,"endTime":3608.736,"body":"or a short movement before a compound or lengthen"},{"speaker":"[Bryan]","startTime":3608.756,"endTime":3610.978,"body":"movement. Okay,"},{"speaker":"[Aaron Straker]","startTime":3609.138,"endTime":3610.244,"body":"Yep. Cool."},{"speaker":"[Bryan]","startTime":3611.018,"endTime":3616.343,"body":"cool. So question number three is,"},{"speaker":"[Bryan]","startTime":3611.018,"endTime":3616.343,"body":"if I want to do hypertrophy work along with"},{"speaker":"[Bryan]","startTime":3616.403,"endTime":3621.791,"body":"my CrossFit classes, should I do it"},{"speaker":"[Bryan]","startTime":3616.403,"endTime":3621.791,"body":"before or after? Also, Should I be doing a"},{"speaker":"[Bryan]","startTime":3621.891,"endTime":3628.173,"body":"bro split or a full body approach when"},{"speaker":"[Bryan]","startTime":3621.891,"endTime":3628.173,"body":"I do hypertrophy? And then I added the context"},{"speaker":"[Bryan]","startTime":3628.313,"endTime":3634.155,"body":"of, is the bro split back into the"},{"speaker":"[Bryan]","startTime":3628.313,"endTime":3634.155,"body":"grace of evidence-based practice? And we've"},{"speaker":"[Bryan]","startTime":3634.195,"endTime":3638.456,"body":"touched on this before, but I think"},{"speaker":"[Bryan]","startTime":3634.195,"endTime":3638.456,"body":"that based on a lot of the research we're seeing"},{"speaker":"[Bryan]","startTime":3638.956,"endTime":3647.58,"body":"come out with frequency being less"},{"speaker":"[Bryan]","startTime":3638.956,"endTime":3647.58,"body":"important and the increase. stimulus from failure"},{"speaker":"[Bryan]","startTime":3647.6,"endTime":3653.666,"body":"training via the recent meta regression."},{"speaker":"[Bryan]","startTime":3647.6,"endTime":3653.666,"body":"It does seem to be that the bro split is coming"},{"speaker":"[Bryan]","startTime":3653.706,"endTime":3659.932,"body":"back into grace. And I know Aaron has"},{"speaker":"[Bryan]","startTime":3653.706,"endTime":3659.932,"body":"been operating on a pseudo bro split with great"},{"speaker":"[Bryan]","startTime":3660.392,"endTime":3665.457,"body":"results over the last number of months."},{"speaker":"[Bryan]","startTime":3660.392,"endTime":3665.457,"body":"So do you want to attack this first? And then"},{"speaker":"[Bryan]","startTime":3665.477,"endTime":3666.698,"body":"I'll take on the tail after that."},{"speaker":"[Aaron Straker]","startTime":3667.246,"endTime":3672.507,"body":"Yeah, let's do that. So the"},{"speaker":"[Aaron Straker]","startTime":3667.246,"endTime":3672.507,"body":"first question in this really is a great way"},{"speaker":"[Aaron Straker]","startTime":3672.547,"endTime":3677.929,"body":"to extrapolate across, you"},{"speaker":"[Aaron Straker]","startTime":3672.547,"endTime":3677.929,"body":"know, many different facets. What is your priority?"},{"speaker":"[Aaron Straker]","startTime":3678.209,"endTime":3682.931,"body":"Right. Because if hypertrophy"},{"speaker":"[Aaron Straker]","startTime":3678.209,"endTime":3682.931,"body":"work and you're like, hey, I want to, you know,"},{"speaker":"[Aaron Straker]","startTime":3683.251,"endTime":3687.052,"body":"improving my body composition"},{"speaker":"[Aaron Straker]","startTime":3683.251,"endTime":3687.052,"body":"or improving specific, you know, hypertrophy"},{"speaker":"[Aaron Straker]","startTime":3687.092,"endTime":3691.113,"body":"on specific muscle groups is"},{"speaker":"[Aaron Straker]","startTime":3687.092,"endTime":3691.113,"body":"my priority. Then you want to do that before"},{"speaker":"[Aaron Straker]","startTime":3691.153,"endTime":3696.26,"body":"CrossFit. However, if it's"},{"speaker":"[Aaron Straker]","startTime":3691.153,"endTime":3696.26,"body":"going to then bother you that the person that"},{"speaker":"[Aaron Straker]","startTime":3696.28,"endTime":3700.764,"body":"you always stomp in CrossFit"},{"speaker":"[Aaron Straker]","startTime":3696.28,"endTime":3700.764,"body":"workouts is starting to beat you in the workouts"},{"speaker":"[Aaron Straker]","startTime":3700.844,"endTime":3706.668,"body":"because you just did 10 sets"},{"speaker":"[Aaron Straker]","startTime":3700.844,"endTime":3706.668,"body":"or six sets or whatever of like chest work"},{"speaker":"[Aaron Straker]","startTime":3706.708,"endTime":3710.251,"body":"and now you have, you know,"},{"speaker":"[Aaron Straker]","startTime":3706.708,"endTime":3710.251,"body":"hand release pushups and you're falling apart,"},{"speaker":"[Bryan]","startTime":3710.679,"endTime":3710.84,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3711.352,"endTime":3715.555,"body":"you have to, one has to take"},{"speaker":"[Aaron Straker]","startTime":3711.352,"endTime":3715.555,"body":"priority, right? And you have to decide which"},{"speaker":"[Aaron Straker]","startTime":3715.575,"endTime":3719.774,"body":"is most important for you."},{"speaker":"[Aaron Straker]","startTime":3715.575,"endTime":3719.774,"body":"So that's the first part. Second part, which"},{"speaker":"[Aaron Straker]","startTime":3719.874,"endTime":3723.837,"body":"should or should you be doing"},{"speaker":"[Aaron Straker]","startTime":3719.874,"endTime":3723.837,"body":"a bro split or a full body approach? Because"},{"speaker":"[Aaron Straker]","startTime":3724.677,"endTime":3729.7,"body":"CrossFit by nature is a little"},{"speaker":"[Aaron Straker]","startTime":3724.677,"endTime":3729.7,"body":"bit more full body in and of itself, kind of"},{"speaker":"[Aaron Straker]","startTime":3729.74,"endTime":3735.023,"body":"by its, you know, constantly"},{"speaker":"[Aaron Straker]","startTime":3729.74,"endTime":3735.023,"body":"varied design. I wouldn't necessarily recommend"},{"speaker":"[Aaron Straker]","startTime":3735.043,"endTime":3740.587,"body":"like a hardcore bro split because"},{"speaker":"[Aaron Straker]","startTime":3735.043,"endTime":3740.587,"body":"this is the challenge with pairing hypertrophy"},{"speaker":"[Aaron Straker]","startTime":3740.627,"endTime":3745.918,"body":"work with CrossFit because"},{"speaker":"[Aaron Straker]","startTime":3740.627,"endTime":3745.918,"body":"of CrossFit's constantly varied nature is you"},{"speaker":"[Aaron Straker]","startTime":3745.958,"endTime":3749.943,"body":"may end up with a day of CrossFit"},{"speaker":"[Aaron Straker]","startTime":3745.958,"endTime":3749.943,"body":"that's like an insane amount of like overhead"},{"speaker":"[Aaron Straker]","startTime":3749.983,"endTime":3752.847,"body":"pressing and your shoulders"},{"speaker":"[Aaron Straker]","startTime":3749.983,"endTime":3752.847,"body":"are smoked and then you don't want to go into"},{"speaker":"[Aaron Straker]","startTime":3752.867,"endTime":3756.752,"body":"like, okay, it's my shoulder"},{"speaker":"[Aaron Straker]","startTime":3752.867,"endTime":3756.752,"body":"day. I have to do that sort of thing. So there"},{"speaker":"[Aaron Straker]","startTime":3756.792,"endTime":3763.22,"body":"is likely going to be a need"},{"speaker":"[Aaron Straker]","startTime":3756.792,"endTime":3763.22,"body":"of a dynamic approach. What I do with my clientele"},{"speaker":"[Aaron Straker]","startTime":3763.24,"endTime":3768.915,"body":"that have I still want to participate"},{"speaker":"[Aaron Straker]","startTime":3763.24,"endTime":3768.915,"body":"in like two to three CrossFit classes per day."},{"speaker":"[Aaron Straker]","startTime":3768.935,"endTime":3773.516,"body":"What I generally program them"},{"speaker":"[Aaron Straker]","startTime":3768.935,"endTime":3773.516,"body":"is three sessions, a push-focused session,"},{"speaker":"[Aaron Straker]","startTime":3773.556,"endTime":3778.398,"body":"a pull-focused session, and"},{"speaker":"[Aaron Straker]","startTime":3773.556,"endTime":3778.398,"body":"a leg-focused session. And they place those"},{"speaker":"[Aaron Straker]","startTime":3778.438,"endTime":3782.079,"body":"throughout the week depending"},{"speaker":"[Aaron Straker]","startTime":3778.438,"endTime":3782.079,"body":"upon their recovery capacity and that sort"},{"speaker":"[Aaron Straker]","startTime":3782.099,"endTime":3791.421,"body":"of thing of the CrossFit classes."},{"speaker":"[Aaron Straker]","startTime":3782.099,"endTime":3791.421,"body":"And then I would say one to two weeks per month."},{"speaker":"[Aaron Straker]","startTime":3791.946,"endTime":3796.108,"body":"they only make it to two of"},{"speaker":"[Aaron Straker]","startTime":3791.946,"endTime":3796.108,"body":"the three sessions that I give them because"},{"speaker":"[Aaron Straker]","startTime":3797.169,"endTime":3800.271,"body":"they just wanna be recovered"},{"speaker":"[Aaron Straker]","startTime":3797.169,"endTime":3800.271,"body":"enough from one of the CrossFit sessions. So"},{"speaker":"[Aaron Straker]","startTime":3800.311,"endTime":3802.973,"body":"it does need to be a little"},{"speaker":"[Aaron Straker]","startTime":3800.311,"endTime":3802.973,"body":"bit dynamic, most likely."},{"speaker":"[Bryan]","startTime":3804.571,"endTime":3808.614,"body":"Yeah, I think the first thing you said"},{"speaker":"[Bryan]","startTime":3804.571,"endTime":3808.614,"body":"about which one is the priority is obviously"},{"speaker":"[Bryan]","startTime":3808.634,"endTime":3813.619,"body":"the trump card. Like that for sure"},{"speaker":"[Bryan]","startTime":3808.634,"endTime":3813.619,"body":"is the most important. I think in this case"},{"speaker":"[Bryan]","startTime":3813.639,"endTime":3820.465,"body":"that this guy that posed the question"},{"speaker":"[Bryan]","startTime":3813.639,"endTime":3820.465,"body":"is more or less using CrossFit as his like"},{"speaker":"[Bryan]","startTime":3820.485,"endTime":3825.678,"body":"cardio conditioning. And so I don't"},{"speaker":"[Bryan]","startTime":3820.485,"endTime":3825.678,"body":"think that he's super tied into whether he's"},{"speaker":"[Bryan]","startTime":3825.698,"endTime":3829.981,"body":"like beating people in wads and stuff"},{"speaker":"[Bryan]","startTime":3825.698,"endTime":3829.981,"body":"like that. He's more just like, hey, I would"},{"speaker":"[Bryan]","startTime":3830.021,"endTime":3834.205,"body":"prefer to do this instead of going"},{"speaker":"[Bryan]","startTime":3830.021,"endTime":3834.205,"body":"out and doing like a 45 minute zone two workout"},{"speaker":"[Bryan]","startTime":3834.265,"endTime":3841.031,"body":"or whatever. And so in that case, I"},{"speaker":"[Bryan]","startTime":3834.265,"endTime":3841.031,"body":"told him, you should probably be doing the"},{"speaker":"[Bryan]","startTime":3841.071,"endTime":3844.534,"body":"hyper tree first. And then he was like,"},{"speaker":"[Bryan]","startTime":3841.071,"endTime":3844.534,"body":"why, you know, can you go into detail on this?"},{"speaker":"[Bryan]","startTime":3844.554,"endTime":3848.658,"body":"And I was like, let's add this to the"},{"speaker":"[Bryan]","startTime":3844.554,"endTime":3848.658,"body":"podcast list and we'll talk about it there."},{"speaker":"[Bryan]","startTime":3850.107,"endTime":3854.669,"body":"And so I do think hypertrophy first"},{"speaker":"[Bryan]","startTime":3850.107,"endTime":3854.669,"body":"in this case, but like you said, if someone's"},{"speaker":"[Bryan]","startTime":3854.709,"endTime":3860.253,"body":"goal is CrossFit or someone's goal"},{"speaker":"[Bryan]","startTime":3854.709,"endTime":3860.253,"body":"is conditioning, then maybe that flips. For"},{"speaker":"[Bryan]","startTime":3860.293,"endTime":3866.857,"body":"exactly a lot of the same reasons that"},{"speaker":"[Bryan]","startTime":3860.293,"endTime":3866.857,"body":"you said, I kind of think that a full body"},{"speaker":"[Bryan]","startTime":3866.897,"endTime":3873.54,"body":"approach might even be better, or at"},{"speaker":"[Bryan]","startTime":3866.897,"endTime":3873.54,"body":"least an approach where you're training similar"},{"speaker":"[Bryan]","startTime":3873.581,"endTime":3880.136,"body":"muscles to what you're doing in the"},{"speaker":"[Bryan]","startTime":3873.581,"endTime":3880.136,"body":"CrossFit class. And especially this works because"},{"speaker":"[Bryan]","startTime":3880.156,"endTime":3884.439,"body":"you don't necessarily care about your"},{"speaker":"[Bryan]","startTime":3880.156,"endTime":3884.439,"body":"results in the CrossFit class. So like, if"},{"speaker":"[Bryan]","startTime":3884.499,"endTime":3891.505,"body":"we know that the Bro Split potentially"},{"speaker":"[Bryan]","startTime":3884.499,"endTime":3891.505,"body":"could work, then, and you say you have a WOD"},{"speaker":"[Bryan]","startTime":3891.545,"endTime":3897.33,"body":"that is box jumps, pull-ups, and rowing."},{"speaker":"[Bryan]","startTime":3891.545,"endTime":3897.33,"body":"So we know that that's a pole-dominated workout."},{"speaker":"[Bryan]","startTime":3898.111,"endTime":3903.439,"body":"My intuition would say to do a workout"},{"speaker":"[Bryan]","startTime":3898.111,"endTime":3903.439,"body":"beforehand that's mostly pole-based. so that"},{"speaker":"[Bryan]","startTime":3903.459,"endTime":3906.78,"body":"you're kind of training those same"},{"speaker":"[Bryan]","startTime":3903.459,"endTime":3906.78,"body":"muscle groups and then you have a number of"},{"speaker":"[Bryan]","startTime":3906.86,"endTime":3912.382,"body":"days potentially of recovery to let"},{"speaker":"[Bryan]","startTime":3906.86,"endTime":3912.382,"body":"your pole muscles recover. Of course, the alternative"},{"speaker":"[Bryan]","startTime":3912.442,"endTime":3919.085,"body":"argument would be, well, if I did less"},{"speaker":"[Bryan]","startTime":3912.442,"endTime":3919.085,"body":"volume for pole, then I would need less recovery"},{"speaker":"[Bryan]","startTime":3919.365,"endTime":3923.347,"body":"and therefore I'd be able to train"},{"speaker":"[Bryan]","startTime":3919.365,"endTime":3923.347,"body":"pole again in two days if it were to come up"},{"speaker":"[Bryan]","startTime":3923.407,"endTime":3928.569,"body":"again in my CrossFit class. And so"},{"speaker":"[Bryan]","startTime":3923.407,"endTime":3928.569,"body":"there's the two arguments to that, which kind"},{"speaker":"[Bryan]","startTime":3928.609,"endTime":3935.111,"body":"of leads me to that idea of maybe just"},{"speaker":"[Bryan]","startTime":3928.609,"endTime":3935.111,"body":"doing a full body one to two sets per muscle"},{"speaker":"[Bryan]","startTime":3935.131,"endTime":3939.314,"body":"group before your CrossFit class could"},{"speaker":"[Bryan]","startTime":3935.131,"endTime":3939.314,"body":"work really, really well, because then it sort"},{"speaker":"[Bryan]","startTime":3939.334,"endTime":3943.736,"body":"of doesn't really matter what your"},{"speaker":"[Bryan]","startTime":3939.334,"endTime":3943.736,"body":"CrossFit class is doing. You can do like, you"},{"speaker":"[Bryan]","startTime":3943.756,"endTime":3949.319,"body":"know, two sets of chest, two sets of"},{"speaker":"[Bryan]","startTime":3943.756,"endTime":3949.319,"body":"some back work, throw in a little bit of arms,"},{"speaker":"[Bryan]","startTime":3949.339,"endTime":3954.682,"body":"throw in a squat, throw in a hip hinge"},{"speaker":"[Bryan]","startTime":3949.339,"endTime":3954.682,"body":"or a leg curl, and just kind of do enough to"},{"speaker":"[Bryan]","startTime":3954.782,"endTime":3958.844,"body":"stimulate the body and get some volume"},{"speaker":"[Bryan]","startTime":3954.782,"endTime":3958.844,"body":"without actually causing a ton of fatigue."},{"speaker":"[Bryan]","startTime":3959.324,"endTime":3962.706,"body":"And then that may actually have less"},{"speaker":"[Bryan]","startTime":3959.324,"endTime":3962.706,"body":"impact on your performance in the CrossFit"},{"speaker":"[Bryan]","startTime":3962.726,"endTime":3967.932,"body":"class too. So I think both ways can"},{"speaker":"[Bryan]","startTime":3962.726,"endTime":3967.932,"body":"work, and I don't even necessarily think one"},{"speaker":"[Bryan]","startTime":3967.952,"endTime":3973.755,"body":"way is better than the other. I do"},{"speaker":"[Bryan]","startTime":3967.952,"endTime":3973.755,"body":"think that if hypertrophy were my main goal,"},{"speaker":"[Bryan]","startTime":3973.835,"endTime":3977.476,"body":"I would probably lean more on looking"},{"speaker":"[Bryan]","startTime":3973.835,"endTime":3977.476,"body":"at the CrossFit workout and being like, okay,"},{"speaker":"[Bryan]","startTime":3977.517,"endTime":3981.298,"body":"it's a pole-based CrossFit workout,"},{"speaker":"[Bryan]","startTime":3977.517,"endTime":3981.298,"body":"I'll do pole work first, and then I'm gonna"},{"speaker":"[Bryan]","startTime":3981.358,"endTime":3986.741,"body":"try to take three days or four days"},{"speaker":"[Bryan]","startTime":3981.358,"endTime":3986.741,"body":"off of pole movements. So hopefully, the next"},{"speaker":"[Bryan]","startTime":3986.781,"endTime":3995.504,"body":"CrossFit workout is maybe like push-ups,"},{"speaker":"[Bryan]","startTime":3986.781,"endTime":3995.504,"body":"front squats, and... double unders, and now"},{"speaker":"[Bryan]","startTime":3995.544,"endTime":4000.168,"body":"you have a workout that's more push-based,"},{"speaker":"[Bryan]","startTime":3995.544,"endTime":4000.168,"body":"so you can do some chest work, maybe some quad"},{"speaker":"[Bryan]","startTime":4000.188,"endTime":4004.771,"body":"work, do that before that workout,"},{"speaker":"[Bryan]","startTime":4000.188,"endTime":4004.771,"body":"and then you rest your push muscles for three"},{"speaker":"[Bryan]","startTime":4004.811,"endTime":4010.275,"body":"or four days, and you can kind of rotate"},{"speaker":"[Bryan]","startTime":4004.811,"endTime":4010.275,"body":"back into the pull muscles. And so, long-winded"},{"speaker":"[Bryan]","startTime":4010.315,"endTime":4013.917,"body":"way of basically saying that both ways"},{"speaker":"[Bryan]","startTime":4010.315,"endTime":4013.917,"body":"can work, not sure one is better than the other,"},{"speaker":"[Bryan]","startTime":4014.738,"endTime":4019.961,"body":"the most overriding important part"},{"speaker":"[Bryan]","startTime":4014.738,"endTime":4019.961,"body":"is managing fatigue. And so, you don't wanna"},{"speaker":"[Bryan]","startTime":4019.981,"endTime":4024.216,"body":"be doing a hypertrophy workout. in"},{"speaker":"[Bryan]","startTime":4019.981,"endTime":4024.216,"body":"muscles that are still sore from CrossFit."},{"speaker":"[Bryan]","startTime":4024.516,"endTime":4029.079,"body":"So you wouldn't wanna do 100 butterfly"},{"speaker":"[Bryan]","startTime":4024.516,"endTime":4029.079,"body":"pull-ups and then a day later come in and do"},{"speaker":"[Bryan]","startTime":4029.159,"endTime":4034.262,"body":"a bunch of bent over dumbbell rows"},{"speaker":"[Bryan]","startTime":4029.159,"endTime":4034.262,"body":"for back work. You would wanna separate those"},{"speaker":"[Bryan]","startTime":4034.382,"endTime":4038.144,"body":"out, make sure you're managing your"},{"speaker":"[Bryan]","startTime":4034.382,"endTime":4038.144,"body":"fatigue, trying to eliminate overlapping soreness"},{"speaker":"[Bryan]","startTime":4038.184,"endTime":4043.928,"body":"as much as possible. And ultimately"},{"speaker":"[Bryan]","startTime":4038.184,"endTime":4043.928,"body":"at the end of the day, I think that is probably"},{"speaker":"[Bryan]","startTime":4044.308,"endTime":4048.07,"body":"the larger concern more than whether"},{"speaker":"[Bryan]","startTime":4044.308,"endTime":4048.07,"body":"you're doing a bro split or full body."},{"speaker":"[Aaron Straker]","startTime":4049.938,"endTime":4054.543,"body":"Yeah, to make the most optimal"},{"speaker":"[Aaron Straker]","startTime":4049.938,"endTime":4054.543,"body":"out of it, you're going to need a little bit"},{"speaker":"[Aaron Straker]","startTime":4054.583,"endTime":4055.644,"body":"of a dynamic approach."},{"speaker":"[Bryan]","startTime":4056.215,"endTime":4060.178,"body":"Correct, yeah, that's a great way of"},{"speaker":"[Bryan]","startTime":4056.215,"endTime":4060.178,"body":"saying it. Cool, well let's let you address"},{"speaker":"[Bryan]","startTime":4060.218,"endTime":4064.702,"body":"this last one. I will jump off and"},{"speaker":"[Bryan]","startTime":4060.218,"endTime":4064.702,"body":"we'll come back next week and talk about some"},{"speaker":"[Bryan]","startTime":4065.043,"endTime":4068.886,"body":"glute and hip thrust study and some"},{"speaker":"[Bryan]","startTime":4065.043,"endTime":4068.886,"body":"failure training."},{"speaker":"[Aaron Straker]","startTime":4069.586,"endTime":4075.908,"body":"Wonderful. Let it be. Okay."},{"speaker":"[Aaron Straker]","startTime":4069.586,"endTime":4075.908,"body":"So, question four here we have is, do you ever"},{"speaker":"[Aaron Straker]","startTime":4075.968,"endTime":4081.229,"body":"purposefully use pre-fatigue"},{"speaker":"[Aaron Straker]","startTime":4075.968,"endTime":4081.229,"body":"methods in order to need less weight on a big"},{"speaker":"[Aaron Straker]","startTime":4081.289,"endTime":4085.911,"body":"lift later in the workout?"},{"speaker":"[Aaron Straker]","startTime":4081.289,"endTime":4085.911,"body":"Then they go on to say, we've heard of us kind"},{"speaker":"[Aaron Straker]","startTime":4085.951,"endTime":4090.813,"body":"of allude to this briefly before."},{"speaker":"[Aaron Straker]","startTime":4085.951,"endTime":4090.813,"body":"How often and why do you do this? And are there"},{"speaker":"[Aaron Straker]","startTime":4090.873,"endTime":4096.01,"body":"situations where you wouldn't"},{"speaker":"[Aaron Straker]","startTime":4090.873,"endTime":4096.01,"body":"want to do this? Really good question. And"},{"speaker":"[Aaron Straker]","startTime":4096.35,"endTime":4100.493,"body":"something with this that I"},{"speaker":"[Aaron Straker]","startTime":4096.35,"endTime":4100.493,"body":"think this is something that will make more"},{"speaker":"[Aaron Straker]","startTime":4100.593,"endTime":4105.615,"body":"sense and have more utility"},{"speaker":"[Aaron Straker]","startTime":4100.593,"endTime":4105.615,"body":"the further you are into your training career."},{"speaker":"[Aaron Straker]","startTime":4106.276,"endTime":4110.478,"body":"Because in the beginning, you"},{"speaker":"[Aaron Straker]","startTime":4106.276,"endTime":4110.478,"body":"generally are going to be much more rounded"},{"speaker":"[Aaron Straker]","startTime":4110.518,"endTime":4114.280000000001,"body":"and we're each gonna have some"},{"speaker":"[Aaron Straker]","startTime":4110.518,"endTime":4114.280000000001,"body":"of those movements that we're just a little"},{"speaker":"[Aaron Straker]","startTime":4114.3,"endTime":4118.062,"body":"bit more innately stronger"},{"speaker":"[Aaron Straker]","startTime":4114.3,"endTime":4118.062,"body":"at or maybe that carried over from sports we"},{"speaker":"[Aaron Straker]","startTime":4118.102,"endTime":4121.524,"body":"played or something. But as"},{"speaker":"[Aaron Straker]","startTime":4118.102,"endTime":4121.524,"body":"your training career, you know, continues to"},{"speaker":"[Aaron Straker]","startTime":4121.584,"endTime":4126.675,"body":"progress, you can...you end"},{"speaker":"[Aaron Straker]","startTime":4121.584,"endTime":4126.675,"body":"up with more muscular imbalances. Some of this"},{"speaker":"[Aaron Straker]","startTime":4126.735,"endTime":4131.138,"body":"is going to be, you know, injury"},{"speaker":"[Aaron Straker]","startTime":4126.735,"endTime":4131.138,"body":"specific. Other is some of it's just our own"},{"speaker":"[Aaron Straker]","startTime":4131.178,"endTime":4135.361,"body":"personal biases. For instance,"},{"speaker":"[Aaron Straker]","startTime":4131.178,"endTime":4135.361,"body":"I have always just really disliked training"},{"speaker":"[Aaron Straker]","startTime":4135.541,"endTime":4141.565,"body":"abs. So I've never really done"},{"speaker":"[Aaron Straker]","startTime":4135.541,"endTime":4141.565,"body":"that much ab training. Coincidentally, when"},{"speaker":"[Aaron Straker]","startTime":4141.645,"endTime":4146.188,"body":"I have a larger compound lifts,"},{"speaker":"[Aaron Straker]","startTime":4141.645,"endTime":4146.188,"body":"generally ones that are either actually loading"},{"speaker":"[Aaron Straker]","startTime":4146.328,"endTime":4150.551,"body":"like, you know, heavy RDLs,"},{"speaker":"[Aaron Straker]","startTime":4146.328,"endTime":4150.551,"body":"squats or something like that, my core will"},{"speaker":"[Aaron Straker]","startTime":4150.591,"endTime":4157.007,"body":"break down and stop those sets."},{"speaker":"[Aaron Straker]","startTime":4150.591,"endTime":4157.007,"body":"earlier than like my quads or my glutes if"},{"speaker":"[Aaron Straker]","startTime":4157.047,"endTime":4162.369,"body":"you know I'm talking on a squat"},{"speaker":"[Aaron Straker]","startTime":4157.047,"endTime":4162.369,"body":"pattern versus a hip hinge. So that right there"},{"speaker":"[Aaron Straker]","startTime":4162.569,"endTime":4170.152,"body":"is my primary use of using"},{"speaker":"[Aaron Straker]","startTime":4162.569,"endTime":4170.152,"body":"pre-fatigue methods because I want in let's"},{"speaker":"[Aaron Straker]","startTime":4170.172,"endTime":4173.774,"body":"say in a squat pattern or let"},{"speaker":"[Aaron Straker]","startTime":4170.172,"endTime":4173.774,"body":"me back up here let's use it let's use a hip"},{"speaker":"[Aaron Straker]","startTime":4173.814,"endTime":4177.135,"body":"hinge like an RDL or a stiff-legged"},{"speaker":"[Aaron Straker]","startTime":4173.814,"endTime":4177.135,"body":"deadlift because we talked about that earlier"},{"speaker":"[Aaron Straker]","startTime":4177.155,"endTime":4183.702,"body":"in the episode. That's a obviously"},{"speaker":"[Aaron Straker]","startTime":4177.155,"endTime":4183.702,"body":"a hip hinge but you're holding that load. in"},{"speaker":"[Aaron Straker]","startTime":4183.742,"endTime":4189.005,"body":"your hands, right? So then"},{"speaker":"[Aaron Straker]","startTime":4183.742,"endTime":4189.005,"body":"you have to stabilize that load through your"},{"speaker":"[Aaron Straker]","startTime":4189.025,"endTime":4193.128,"body":"core, through your pelvis and"},{"speaker":"[Aaron Straker]","startTime":4189.025,"endTime":4193.128,"body":"that sort of thing. And it requires a bracing"},{"speaker":"[Aaron Straker]","startTime":4193.148,"endTime":4197.031,"body":"there. And we all know what"},{"speaker":"[Aaron Straker]","startTime":4193.148,"endTime":4197.031,"body":"a really shitty RDL looks like when your back's"},{"speaker":"[Aaron Straker]","startTime":4197.131,"endTime":4202.015,"body":"rounded and your core is compromised."},{"speaker":"[Aaron Straker]","startTime":4197.131,"endTime":4202.015,"body":"And that's where the movement safety, you know,"},{"speaker":"[Aaron Straker]","startTime":4202.155,"endTime":4209.26,"body":"our safety concern pretty much"},{"speaker":"[Aaron Straker]","startTime":4202.155,"endTime":4209.26,"body":"hockey sticks. So if you're someone who's has"},{"speaker":"[Aaron Straker]","startTime":4209.3,"endTime":4213.359,"body":"a weak core, something like"},{"speaker":"[Aaron Straker]","startTime":4209.3,"endTime":4213.359,"body":"that, and you... still want to get a good stimulus"},{"speaker":"[Aaron Straker]","startTime":4213.499,"endTime":4217.241,"body":"out of like your glutes and"},{"speaker":"[Aaron Straker]","startTime":4213.499,"endTime":4217.241,"body":"hamstrings, that would be a really good opportunity"},{"speaker":"[Aaron Straker]","startTime":4217.402,"endTime":4223.206,"body":"or use case for pre fatiguing"},{"speaker":"[Aaron Straker]","startTime":4217.402,"endTime":4223.206,"body":"the hamstrings or the glutes. So in this case,"},{"speaker":"[Aaron Straker]","startTime":4223.246,"endTime":4228.73,"body":"personally in my program, I"},{"speaker":"[Aaron Straker]","startTime":4223.246,"endTime":4228.73,"body":"do all of my knee flexion before any hip hinging."},{"speaker":"[Aaron Straker]","startTime":4228.79,"endTime":4234.053,"body":"So I'm hitting my seated hamstring"},{"speaker":"[Aaron Straker]","startTime":4228.79,"endTime":4234.053,"body":"curls or my prone lying hamstring curls and"},{"speaker":"[Aaron Straker]","startTime":4234.093,"endTime":4239.417,"body":"pushing them really, really"},{"speaker":"[Aaron Straker]","startTime":4234.093,"endTime":4239.417,"body":"hard before I go into my hip hinging. Because"},{"speaker":"[Aaron Straker]","startTime":4239.637,"endTime":4244.28,"body":"I want when I'm then hip hinging"},{"speaker":"[Aaron Straker]","startTime":4239.637,"endTime":4244.28,"body":"for my glutes or hamstrings to be the limiting"},{"speaker":"[Aaron Straker]","startTime":4244.32,"endTime":4249.423,"body":"factor, not my grip strength"},{"speaker":"[Aaron Straker]","startTime":4244.32,"endTime":4249.423,"body":"or my ability to brace my core or something"},{"speaker":"[Aaron Straker]","startTime":4249.443,"endTime":4254.746,"body":"like that. Backing up a little"},{"speaker":"[Aaron Straker]","startTime":4249.443,"endTime":4254.746,"body":"bit, when you are earlier, let's say novice"},{"speaker":"[Aaron Straker]","startTime":4254.846,"endTime":4260.549,"body":"or early intermediate, it's"},{"speaker":"[Aaron Straker]","startTime":4254.846,"endTime":4260.549,"body":"unlikely that you are strong enough yet to"},{"speaker":"[Aaron Straker]","startTime":4260.589,"endTime":4263.231,"body":"where that, you know, the strength"},{"speaker":"[Aaron Straker]","startTime":4260.589,"endTime":4263.231,"body":"of the"},{"speaker":"[Aaron Straker]","startTime":4268.778,"endTime":4272.9,"body":"that it will overpower your"},{"speaker":"[Aaron Straker]","startTime":4268.778,"endTime":4272.9,"body":"core and those sorts of things. But generally,"},{"speaker":"[Aaron Straker]","startTime":4272.96,"endTime":4277.123,"body":"again, like I said, as your"},{"speaker":"[Aaron Straker]","startTime":4272.96,"endTime":4277.123,"body":"training age continues to grow, the more of"},{"speaker":"[Aaron Straker]","startTime":4277.163,"endTime":4283.328,"body":"those imbalances grow. So it's"},{"speaker":"[Aaron Straker]","startTime":4277.163,"endTime":4283.328,"body":"probably not something you have to worry about"},{"speaker":"[Aaron Straker]","startTime":4283.368,"endTime":4289.292,"body":"or there's probably not too"},{"speaker":"[Aaron Straker]","startTime":4283.368,"endTime":4289.292,"body":"much of a benefit early on. I'd even go as"},{"speaker":"[Aaron Straker]","startTime":4289.392,"endTime":4295.156,"body":"far as to say there may be"},{"speaker":"[Aaron Straker]","startTime":4289.392,"endTime":4295.156,"body":"more of a risk to splitting off or purposefully"},{"speaker":"[Aaron Straker]","startTime":4295.236,"endTime":4301.183,"body":"pre fatiguing early on. Because"},{"speaker":"[Aaron Straker]","startTime":4295.236,"endTime":4301.183,"body":"when you're new or let's say novice or still"},{"speaker":"[Aaron Straker]","startTime":4301.263,"endTime":4306.726,"body":"early intermediate, your movement"},{"speaker":"[Aaron Straker]","startTime":4301.263,"endTime":4306.726,"body":"proficiency isn't quite that high yet. And"},{"speaker":"[Aaron Straker]","startTime":4306.746,"endTime":4311.989,"body":"you don't want to purposefully"},{"speaker":"[Aaron Straker]","startTime":4306.746,"endTime":4311.989,"body":"go fatigued into a highly technical movement"},{"speaker":"[Aaron Straker]","startTime":4312.029,"endTime":4318.233,"body":"like an RDL, a deadlift, or"},{"speaker":"[Aaron Straker]","startTime":4312.029,"endTime":4318.233,"body":"let's say a squat because you don't want to"},{"speaker":"[Aaron Straker]","startTime":4318.253,"endTime":4322.916,"body":"compromise form since you're"},{"speaker":"[Aaron Straker]","startTime":4318.253,"endTime":4322.916,"body":"already under a pre-fatigued state. But something"},{"speaker":"[Aaron Straker]","startTime":4322.956,"endTime":4327.566,"body":"like I've been hip hinging"},{"speaker":"[Aaron Straker]","startTime":4322.956,"endTime":4327.566,"body":"for literally 20 years. I can do it in my sleep"},{"speaker":"[Aaron Straker]","startTime":4327.606,"endTime":4332.67,"body":"whether I'm one rep shy of"},{"speaker":"[Aaron Straker]","startTime":4327.606,"endTime":4332.67,"body":"failure or 20 rep shy of failure. That's a"},{"speaker":"[Aaron Straker]","startTime":4332.73,"endTime":4339.034,"body":"different use case there. So"},{"speaker":"[Aaron Straker]","startTime":4332.73,"endTime":4339.034,"body":"the main situations I wouldn't do it is if"},{"speaker":"[Aaron Straker]","startTime":4339.294,"endTime":4344.778,"body":"you're still newer to training"},{"speaker":"[Aaron Straker]","startTime":4339.294,"endTime":4344.778,"body":"or if you do not have your movement proficiency"},{"speaker":"[Aaron Straker]","startTime":4344.798,"endTime":4348.881,"body":"like really, really locked"},{"speaker":"[Aaron Straker]","startTime":4344.798,"endTime":4348.881,"body":"down and you want to practice those movements"},{"speaker":"[Aaron Straker]","startTime":4349.141,"endTime":4354.605,"body":"fresh because you have the"},{"speaker":"[Aaron Straker]","startTime":4349.141,"endTime":4354.605,"body":"best control over your muscular system before"},{"speaker":"[Aaron Straker]","startTime":4354.645,"endTime":4360.351,"body":"it's fatigued. So that's the"},{"speaker":"[Aaron Straker]","startTime":4354.645,"endTime":4360.351,"body":"times that I wouldn't recommend using it. Or"},{"speaker":"[Aaron Straker]","startTime":4360.591,"endTime":4366.893,"body":"second time I wouldn't recommend"},{"speaker":"[Aaron Straker]","startTime":4360.591,"endTime":4366.893,"body":"using it is if you are in a very, very performance-oriented"},{"speaker":"[Aaron Straker]","startTime":4367.453,"endTime":4370.914,"body":"training program, right? Let's"},{"speaker":"[Aaron Straker]","startTime":4367.453,"endTime":4370.914,"body":"say you're chasing a number on a hack squat,"},{"speaker":"[Aaron Straker]","startTime":4370.954,"endTime":4373.595,"body":"right? You really wanna get"},{"speaker":"[Aaron Straker]","startTime":4370.954,"endTime":4373.595,"body":"to three plates per side or something like"},{"speaker":"[Aaron Straker]","startTime":4373.635,"endTime":4378.576,"body":"that on the hack squat, and"},{"speaker":"[Aaron Straker]","startTime":4373.635,"endTime":4378.576,"body":"that holds up quite high importance to you."},{"speaker":"[Aaron Straker]","startTime":4379.136,"endTime":4384.351,"body":"In that case, I wouldn't recommend"},{"speaker":"[Aaron Straker]","startTime":4379.136,"endTime":4384.351,"body":"pre-fatiguing your... know, primary knee extensors"},{"speaker":"[Aaron Straker]","startTime":4384.371,"endTime":4388.733,"body":"with a leg extension because"},{"speaker":"[Aaron Straker]","startTime":4384.371,"endTime":4388.733,"body":"then the odds of you hitting that three plates"},{"speaker":"[Aaron Straker]","startTime":4388.773,"endTime":4397.138,"body":"per side or whatever is obviously"},{"speaker":"[Aaron Straker]","startTime":4388.773,"endTime":4397.138,"body":"going to be lower. But as your use case, or"},{"speaker":"[Aaron Straker]","startTime":4397.178,"endTime":4400.82,"body":"sorry, as your training career"},{"speaker":"[Aaron Straker]","startTime":4397.178,"endTime":4400.82,"body":"grows and the longer you've been training,"},{"speaker":"[Aaron Straker]","startTime":4400.88,"endTime":4406.944,"body":"the utility is there more and"},{"speaker":"[Aaron Straker]","startTime":4400.88,"endTime":4406.944,"body":"oftentimes also because you can use lesser"},{"speaker":"[Aaron Straker]","startTime":4407.004,"endTime":4412.23,"body":"of a load and lesser load."},{"speaker":"[Aaron Straker]","startTime":4407.004,"endTime":4412.23,"body":"generally is going to come with a less systemically"},{"speaker":"[Aaron Straker]","startTime":4412.31,"endTime":4422.713,"body":"fatiguing, let's put it that"},{"speaker":"[Aaron Straker]","startTime":4412.31,"endTime":4422.713,"body":"way. If I can only use 315 pounds for my RDLs"},{"speaker":"[Aaron Straker]","startTime":4422.793,"endTime":4427.515,"body":"and get the same stimulus into"},{"speaker":"[Aaron Straker]","startTime":4422.793,"endTime":4427.515,"body":"my glutes and hamstrings by doing it third"},{"speaker":"[Aaron Straker]","startTime":4427.535,"endTime":4433.316,"body":"in the rotation, as I would"},{"speaker":"[Aaron Straker]","startTime":4427.535,"endTime":4433.316,"body":"need to use 405 if I was doing it first, I'm"},{"speaker":"[Aaron Straker]","startTime":4433.336,"endTime":4437.117,"body":"going to take that because"},{"speaker":"[Aaron Straker]","startTime":4433.336,"endTime":4437.117,"body":"that 405 is going to be much, much more centrally"},{"speaker":"[Aaron Straker]","startTime":4437.157,"endTime":4443.149,"body":"fatiguing. than that 315. So"},{"speaker":"[Aaron Straker]","startTime":4437.157,"endTime":4443.149,"body":"it's one of those things, the utility is there,"},{"speaker":"[Aaron Straker]","startTime":4443.229,"endTime":4447.651,"body":"it's definitely there, but"},{"speaker":"[Aaron Straker]","startTime":4443.229,"endTime":4447.651,"body":"the utility is probably, doesn't hold quite"},{"speaker":"[Aaron Straker]","startTime":4447.691,"endTime":4452.774,"body":"as much water until you are"},{"speaker":"[Aaron Straker]","startTime":4447.691,"endTime":4452.774,"body":"pretty far along in your training career. One,"},{"speaker":"[Aaron Straker]","startTime":4453.335,"endTime":4457.317,"body":"and your movement execution"},{"speaker":"[Aaron Straker]","startTime":4453.335,"endTime":4457.317,"body":"and proficiency for those highly technical"},{"speaker":"[Aaron Straker]","startTime":4457.377,"endTime":4463.341,"body":"movements is very, very well"},{"speaker":"[Aaron Straker]","startTime":4457.377,"endTime":4463.341,"body":"cemented and you can perform them at a high."},{"speaker":"[Aaron Straker]","startTime":4465.706,"endTime":4471.527,"body":"high degree of accuracy whether"},{"speaker":"[Aaron Straker]","startTime":4465.706,"endTime":4471.527,"body":"you're on rep one or the final rep before failure"},{"speaker":"[Aaron Straker]","startTime":4471.767,"endTime":4477.669,"body":"of a set. So hopefully I covered"},{"speaker":"[Aaron Straker]","startTime":4471.767,"endTime":4477.669,"body":"that one well, maybe a little bit long-winded"},{"speaker":"[Aaron Straker]","startTime":4477.689,"endTime":4482.51,"body":"there, but this is my first"},{"speaker":"[Aaron Straker]","startTime":4477.689,"endTime":4482.51,"body":"question without Brian to kind of give me feedback"},{"speaker":"[Aaron Straker]","startTime":4482.53,"endTime":4486.131,"body":"there. So hopefully you guys"},{"speaker":"[Aaron Straker]","startTime":4482.53,"endTime":4486.131,"body":"enjoyed this episode. Like Brian said, we'll"},{"speaker":"[Aaron Straker]","startTime":4486.151,"endTime":4490.052,"body":"come back with a little bit"},{"speaker":"[Aaron Straker]","startTime":4486.151,"endTime":4490.052,"body":"more of a research-supported episode for next"},{"speaker":"[Aaron Straker]","startTime":4490.092,"endTime":4493.853,"body":"week, which will always be"},{"speaker":"[Aaron Straker]","startTime":4490.092,"endTime":4493.853,"body":"very, very enjoyable to put together for you"},{"speaker":"[Aaron Straker]","startTime":4493.893,"endTime":4497.764,"body":"guys. As always... Thank you"},{"speaker":"[Aaron Straker]","startTime":4493.893,"endTime":4497.764,"body":"for listening and we will talk to you next"},{"speaker":"[Aaron Straker]","startTime":4497.884,"endTime":4498.065,"body":"week."}]}