{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":28.09,"endTime":33.554,"body":"What is going on guys? Happy"},{"speaker":"[Aaron Straker]","startTime":28.09,"endTime":33.554,"body":"Tuesday, welcome back to episode 127 of Eat,"},{"speaker":"[Aaron Straker]","startTime":33.674,"endTime":38.278,"body":"Train, Prosper. Today we are"},{"speaker":"[Aaron Straker]","startTime":33.674,"endTime":38.278,"body":"going deep on camp. So camp is a little bit"},{"speaker":"[Aaron Straker]","startTime":38.378,"endTime":42.322,"body":"of a nickname that we have"},{"speaker":"[Aaron Straker]","startTime":38.378,"endTime":42.322,"body":"been calling My Training with my training partners"},{"speaker":"[Aaron Straker]","startTime":42.361999999999995,"endTime":46.706,"body":"here in Bali and Brian we're"},{"speaker":"[Aaron Straker]","startTime":42.361999999999995,"endTime":46.706,"body":"gonna dive into a little bit of how he is structuring"},{"speaker":"[Aaron Straker]","startTime":47.126000000000005,"endTime":51.870000000000005,"body":"his training with the increase"},{"speaker":"[Aaron Straker]","startTime":47.126000000000005,"endTime":51.870000000000005,"body":"in obviously the goal of the big race coming"},{"speaker":"[Aaron Straker]","startTime":51.91,"endTime":56.339,"body":"up here and I believe a couple"},{"speaker":"[Aaron Straker]","startTime":51.91,"endTime":56.339,"body":"weeks if I'm not mistaken, right? So. Before"},{"speaker":"[Aaron Straker]","startTime":56.359,"endTime":60.031,"body":"we get into that, as always,"},{"speaker":"[Aaron Straker]","startTime":56.359,"endTime":60.031,"body":"Brian, can you kick us off with some updates,"},{"speaker":"[Aaron Straker]","startTime":60.212,"endTime":60.513,"body":"please?"},{"speaker":"[Bryan]","startTime":61.698,"endTime":68.321,"body":"Yeah, the race is October 7th, which"},{"speaker":"[Bryan]","startTime":61.698,"endTime":68.321,"body":"is a Saturday in about I don't know little"},{"speaker":"[Bryan]","startTime":68.34100000000001,"endTime":73.35900000000001,"body":"less than five weeks at this point"},{"speaker":"[Bryan]","startTime":68.34100000000001,"endTime":73.35900000000001,"body":"So yeah, everything here is good. I'll get"},{"speaker":"[Bryan]","startTime":73.37899999999999,"endTime":77.32300000000001,"body":"a lot more into my training and stuff"},{"speaker":"[Bryan]","startTime":73.37899999999999,"endTime":77.32300000000001,"body":"in the updates and then into kind of the bulk"},{"speaker":"[Bryan]","startTime":77.343,"endTime":84.02799999999999,"body":"of the episode. But first and foremost,"},{"speaker":"[Bryan]","startTime":77.343,"endTime":84.02799999999999,"body":"I am sitting here in my office, not in the"},{"speaker":"[Bryan]","startTime":84.068,"endTime":90.634,"body":"basement where we usually podcast because"},{"speaker":"[Bryan]","startTime":84.068,"endTime":90.634,"body":"we have my in-laws in town. So Kim's mom and"},{"speaker":"[Bryan]","startTime":90.674,"endTime":98.38,"body":"her partner are here and they occupy"},{"speaker":"[Bryan]","startTime":90.674,"endTime":98.38,"body":"my podcast room downstairs. And so here we"},{"speaker":"[Bryan]","startTime":98.48,"endTime":104.753,"body":"are inside my office. for anyone watching"},{"speaker":"[Bryan]","startTime":98.48,"endTime":104.753,"body":"on YouTube. And let's see, what is going on"},{"speaker":"[Bryan]","startTime":104.793,"endTime":113.099,"body":"in the world of updates today? Well,"},{"speaker":"[Bryan]","startTime":104.793,"endTime":113.099,"body":"this weekend we celebrated Bryson's birthday."},{"speaker":"[Bryan]","startTime":113.779,"endTime":119.223,"body":"He doesn't actually turn six until"},{"speaker":"[Bryan]","startTime":113.779,"endTime":119.223,"body":"next weekend, which means he'll be six by the"},{"speaker":"[Bryan]","startTime":119.263,"endTime":124.887,"body":"time this episode comes out. But we're"},{"speaker":"[Bryan]","startTime":119.263,"endTime":124.887,"body":"celebrating a week early for a couple reasons."},{"speaker":"[Bryan]","startTime":125.848,"endTime":132.289,"body":"One, because his grandma. My wife's"},{"speaker":"[Bryan]","startTime":125.848,"endTime":132.289,"body":"mother is in town this weekend. And also because"},{"speaker":"[Bryan]","startTime":132.329,"endTime":139.095,"body":"Kim and I are going to a all day concert"},{"speaker":"[Bryan]","startTime":132.329,"endTime":139.095,"body":"in downtown Denver at this really cool outdoor"},{"speaker":"[Bryan]","startTime":139.135,"endTime":145.18,"body":"venue called Civic Center. It's basically"},{"speaker":"[Bryan]","startTime":139.135,"endTime":145.18,"body":"just like a big open space, kind of like the"},{"speaker":"[Bryan]","startTime":145.24,"endTime":151.16500000000002,"body":"mall area in like DC or whatever where"},{"speaker":"[Bryan]","startTime":145.24,"endTime":151.16500000000002,"body":"it's just a big grassy open space area. And"},{"speaker":"[Bryan]","startTime":151.185,"endTime":157.546,"body":"they set up a stage kind of by the"},{"speaker":"[Bryan]","startTime":151.185,"endTime":157.546,"body":"front. And we're going to see Lane 8. and a"},{"speaker":"[Bryan]","startTime":157.586,"endTime":164.548,"body":"number of other people from his label,"},{"speaker":"[Bryan]","startTime":157.586,"endTime":164.548,"body":"which is kind of melodic house EDM type stuff."},{"speaker":"[Bryan]","startTime":164.608,"endTime":171.609,"body":"But this concert is from three until"},{"speaker":"[Bryan]","startTime":164.608,"endTime":171.609,"body":"10 next Saturday, which is the actual day of"},{"speaker":"[Bryan]","startTime":171.65,"endTime":176.731,"body":"Bryson's birthday. And so we had this"},{"speaker":"[Bryan]","startTime":171.65,"endTime":176.731,"body":"massive guilt come over us a number of months"},{"speaker":"[Bryan]","startTime":176.771,"endTime":180.232,"body":"ago when we found out this concert"},{"speaker":"[Bryan]","startTime":176.771,"endTime":180.232,"body":"was on his birthday. And we were like, do we"},{"speaker":"[Bryan]","startTime":180.272,"endTime":183.733,"body":"buy it? Do we go? What do we do about"},{"speaker":"[Bryan]","startTime":180.272,"endTime":183.733,"body":"his birthday? Do we tell him it's his birthday?"},{"speaker":"[Bryan]","startTime":183.773,"endTime":189.51,"body":"Do we lie to him about his birthday?"},{"speaker":"[Bryan]","startTime":183.773,"endTime":189.51,"body":"And so we ultimately decided to celebrate the"},{"speaker":"[Bryan]","startTime":189.55,"endTime":194.932,"body":"birthday a week early. We told him"},{"speaker":"[Bryan]","startTime":189.55,"endTime":194.932,"body":"his birthday is the following week, but we're"},{"speaker":"[Bryan]","startTime":194.952,"endTime":198.533,"body":"probably not going to tell him the"},{"speaker":"[Bryan]","startTime":194.952,"endTime":198.533,"body":"day we leave for the concert. Like, buddy,"},{"speaker":"[Bryan]","startTime":198.593,"endTime":202.994,"body":"it's your birthday. So we're still"},{"speaker":"[Bryan]","startTime":198.593,"endTime":202.994,"body":"working through the finer details of that one."},{"speaker":"[Bryan]","startTime":203.014,"endTime":206.595,"body":"I think we're gonna celebrate it next"},{"speaker":"[Bryan]","startTime":203.014,"endTime":206.595,"body":"Friday again and be like, hey, this is your"},{"speaker":"[Bryan]","startTime":206.935,"endTime":211.696,"body":"actual birthday. And then when we leave"},{"speaker":"[Bryan]","startTime":206.935,"endTime":211.696,"body":"Saturday, it won't feel like we're abandoning"},{"speaker":"[Bryan]","startTime":211.736,"endTime":220.456,"body":"him. But anyway, it's cool. He's about"},{"speaker":"[Bryan]","startTime":211.736,"endTime":220.456,"body":"six. and he's acting every bit of six. So it's"},{"speaker":"[Bryan]","startTime":220.476,"endTime":227.266,"body":"been fun and obviously, you know, looking"},{"speaker":"[Bryan]","startTime":220.476,"endTime":227.266,"body":"forward to year seven here. So that is my first"},{"speaker":"[Bryan]","startTime":227.467,"endTime":231.092,"body":"update. Let's jump over to you and"},{"speaker":"[Bryan]","startTime":227.467,"endTime":231.092,"body":"we can come back to me for more like fitness"},{"speaker":"[Bryan]","startTime":231.132,"endTime":231.853,"body":"related updates."},{"speaker":"[Aaron Straker]","startTime":232.534,"endTime":238.14,"body":"Yeah, so as you were talking"},{"speaker":"[Aaron Straker]","startTime":232.534,"endTime":238.14,"body":"about that, I was like, are they, I got six"},{"speaker":"[Aaron Straker]","startTime":238.5,"endTime":242.605,"body":"or almost six? Can you just"},{"speaker":"[Aaron Straker]","startTime":238.5,"endTime":242.605,"body":"like a week before be like, ah, it's your birthday."},{"speaker":"[Aaron Straker]","startTime":242.645,"endTime":244.347,"body":"Hey dude, it's your birthday."},{"speaker":"[Bryan]","startTime":243.878,"endTime":244.6,"body":"Yeah, yeah,"},{"speaker":"[Aaron Straker]","startTime":244.407,"endTime":244.707,"body":"Just"},{"speaker":"[Bryan]","startTime":244.64,"endTime":244.821,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":245.268,"endTime":248.892,"body":"like, do you know at that point?"},{"speaker":"[Aaron Straker]","startTime":245.268,"endTime":248.892,"body":"I don't know. Does he have like, what is his"},{"speaker":"[Aaron Straker]","startTime":248.932,"endTime":250.453,"body":"grip on the calendar? Like."},{"speaker":"[Bryan]","startTime":250.391,"endTime":254.634,"body":"So he knows that every year that we"},{"speaker":"[Bryan]","startTime":250.391,"endTime":254.634,"body":"go to San Diego that that's his half birthday"},{"speaker":"[Bryan]","startTime":255.094,"endTime":255.214,"body":"So"},{"speaker":"[Aaron Straker]","startTime":255.378,"endTime":255.567,"body":"Okay."},{"speaker":"[Bryan]","startTime":255.415,"endTime":259.818,"body":"he gets that like the end of winter"},{"speaker":"[Bryan]","startTime":255.415,"endTime":259.818,"body":"is his half birthday And then he knows that"},{"speaker":"[Bryan]","startTime":259.858,"endTime":265.24199999999996,"body":"his real birthday is shortly after"},{"speaker":"[Bryan]","startTime":259.858,"endTime":265.24199999999996,"body":"my birthday And so we just celebrated my birthday"},{"speaker":"[Bryan]","startTime":265.262,"endTime":270.28499999999997,"body":"the week before when I went up to Breck"},{"speaker":"[Bryan]","startTime":265.262,"endTime":270.28499999999997,"body":"and so he like knows that his birthday is Is"},{"speaker":"[Bryan]","startTime":270.485,"endTime":271.446,"body":"on the horizon,"},{"speaker":"[Aaron Straker]","startTime":271.86400000000003,"endTime":272.09000000000003,"body":"Yeah."},{"speaker":"[Bryan]","startTime":272.086,"endTime":275.769,"body":"but he has he doesn't know the exact"},{"speaker":"[Bryan]","startTime":272.086,"endTime":275.769,"body":"date and grandparents have tested him. They've"},{"speaker":"[Bryan]","startTime":275.789,"endTime":282.512,"body":"been like buddy when's your birthday?"},{"speaker":"[Bryan]","startTime":275.789,"endTime":282.512,"body":"And he goes, soon, you know, like, we've told"},{"speaker":"[Bryan]","startTime":282.532,"endTime":287.3,"body":"him so many times, September 9th, and"},{"speaker":"[Bryan]","startTime":282.532,"endTime":287.3,"body":"he still is just like, I don't know, you know?"},{"speaker":"[Aaron Straker]","startTime":287.28,"endTime":287.46,"body":"Yeah."},{"speaker":"[Bryan]","startTime":287.981,"endTime":289.784,"body":"Hehehehe."},{"speaker":"[Aaron Straker]","startTime":288.523,"endTime":290.789,"body":"Okay. Yeah. I feel like you"},{"speaker":"[Aaron Straker]","startTime":288.523,"endTime":290.789,"body":"definitely could have just lied and be like,"},{"speaker":"[Aaron Straker]","startTime":290.809,"endTime":292.874,"body":"Hey, birthday, September 3rd"},{"speaker":"[Aaron Straker]","startTime":290.809,"endTime":292.874,"body":"this year."},{"speaker":"[Bryan]","startTime":293.03,"endTime":293.55,"body":"Well,"},{"speaker":"[Aaron Straker]","startTime":293.055,"endTime":293.837,"body":"Like, let's party."},{"speaker":"[Bryan]","startTime":293.59,"endTime":297.473,"body":"so the old we were going to do that,"},{"speaker":"[Bryan]","startTime":293.59,"endTime":297.473,"body":"but the only reason that we didn't is because"},{"speaker":"[Bryan]","startTime":297.573,"endTime":302.357,"body":"at his school, apparently they celebrate"},{"speaker":"[Bryan]","startTime":297.573,"endTime":302.357,"body":"it like at the actual like, so his birthday"},{"speaker":"[Bryan]","startTime":302.377,"endTime":305.779,"body":"is on a Saturday. So the Friday before"},{"speaker":"[Bryan]","startTime":302.377,"endTime":305.779,"body":"the Saturday, they they're like, it's your"},{"speaker":"[Bryan]","startTime":305.799,"endTime":308.541,"body":"birthday. Let's celebrate your birthday,"},{"speaker":"[Bryan]","startTime":305.799,"endTime":308.541,"body":"you know? And so if we told him it was the"},{"speaker":"[Bryan]","startTime":308.561,"endTime":312.544,"body":"week prior, then he'd be telling his"},{"speaker":"[Bryan]","startTime":308.561,"endTime":312.544,"body":"teacher like, no, Miss Weatherby, it's actually"},{"speaker":"[Bryan]","startTime":313.485,"endTime":316.767,"body":"last week. And she'll be like, no,"},{"speaker":"[Bryan]","startTime":313.485,"endTime":316.767,"body":"I'm looking at your chart right now and it's"},{"speaker":"[Bryan]","startTime":316.868,"endTime":317.768,"body":"not last week."},{"speaker":"[Aaron Straker]","startTime":318.722,"endTime":324.023,"body":"Yeah, okay, that's probably..."},{"speaker":"[Aaron Straker]","startTime":318.722,"endTime":324.023,"body":"Sounds like you guys have it under control."},{"speaker":"[Bryan]","startTime":323.278,"endTime":324.219,"body":"Yeah, thanks for the advice"},{"speaker":"[Aaron Straker]","startTime":324.063,"endTime":325.403,"body":"Yeah."},{"speaker":"[Bryan]","startTime":324.239,"endTime":326.862,"body":"though."},{"speaker":"[Aaron Straker]","startTime":325.423,"endTime":329.445,"body":"I mean, that was purely curious,"},{"speaker":"[Aaron Straker]","startTime":325.423,"endTime":329.445,"body":"actually."},{"speaker":"[Bryan]","startTime":327.042,"endTime":328.063,"body":"Yeah, yeah, no, I know, I know."},{"speaker":"[Aaron Straker]","startTime":329.505,"endTime":332.886,"body":"I guess biggest one for me,"},{"speaker":"[Aaron Straker]","startTime":329.505,"endTime":332.886,"body":"New Low, New Low on the diet today, 206.9,"},{"speaker":"[Aaron Straker]","startTime":334.206,"endTime":339.968,"body":"so that officially marks just"},{"speaker":"[Aaron Straker]","startTime":334.206,"endTime":339.968,"body":"over 10 pounds down. What I am most excited"},{"speaker":"[Aaron Straker]","startTime":340.008,"endTime":346.229,"body":"about in my kind of note here,"},{"speaker":"[Aaron Straker]","startTime":340.008,"endTime":346.229,"body":"my last proper diet, which is essentially two"},{"speaker":"[Aaron Straker]","startTime":346.269,"endTime":350.572,"body":"years ago. 2021 last year,"},{"speaker":"[Aaron Straker]","startTime":346.269,"endTime":350.572,"body":"I never really went through an off season,"},{"speaker":"[Aaron Straker]","startTime":350.872,"endTime":354.794,"body":"quote unquote, and I kind of"},{"speaker":"[Aaron Straker]","startTime":350.872,"endTime":354.794,"body":"just fucked around in the winter and then,"},{"speaker":"[Aaron Straker]","startTime":355.235,"endTime":359.497,"body":"you know, wasn't too happy"},{"speaker":"[Aaron Straker]","startTime":355.235,"endTime":359.497,"body":"about things once I did get lean. But my last"},{"speaker":"[Aaron Straker]","startTime":359.537,"endTime":365.181,"body":"like official bulk before this"},{"speaker":"[Aaron Straker]","startTime":359.537,"endTime":365.181,"body":"one, I started the diet at 207. And I was looking"},{"speaker":"[Aaron Straker]","startTime":365.241,"endTime":370.764,"body":"like quite sloppy comparatively"},{"speaker":"[Aaron Straker]","startTime":365.241,"endTime":370.764,"body":"to what I look like at 207 right now. So that"},{"speaker":"[Aaron Straker]","startTime":370.804,"endTime":372.945,"body":"has me like very, very excited."},{"speaker":"[Bryan]","startTime":374.27,"endTime":379.954,"body":"Yeah, I remember you saying last year"},{"speaker":"[Bryan]","startTime":374.27,"endTime":379.954,"body":"in the podcast that you lamented a number of"},{"speaker":"[Bryan]","startTime":380.014,"endTime":385.719,"body":"times that you felt like you just wasted"},{"speaker":"[Bryan]","startTime":380.014,"endTime":385.719,"body":"a year and for like a variety of reasons. But"},{"speaker":"[Bryan]","startTime":385.979,"endTime":392.024,"body":"that's really cool that despite the"},{"speaker":"[Bryan]","startTime":385.979,"endTime":392.024,"body":"training age that you have and, and all the"},{"speaker":"[Bryan]","startTime":392.064,"endTime":397.449,"body":"experience that you can literally kind"},{"speaker":"[Bryan]","startTime":392.064,"endTime":397.449,"body":"of reinvent yourself in this year via like"},{"speaker":"[Bryan]","startTime":397.489,"endTime":403.093,"body":"going up properly and then coming down"},{"speaker":"[Bryan]","startTime":397.489,"endTime":403.093,"body":"properly. And that 207 ends up looking completely"},{"speaker":"[Bryan]","startTime":403.133,"endTime":403.433,"body":"different."},{"speaker":"[Aaron Straker]","startTime":403.95,"endTime":409.175,"body":"Yeah, yeah, I've been quite"},{"speaker":"[Aaron Straker]","startTime":403.95,"endTime":409.175,"body":"surprised. It's been a lot of surprises of"},{"speaker":"[Aaron Straker]","startTime":409.275,"endTime":412.017,"body":"which we'll pretty much get"},{"speaker":"[Aaron Straker]","startTime":409.275,"endTime":412.017,"body":"into with today's topic, so."},{"speaker":"[Bryan]","startTime":412.79,"endTime":417.332,"body":"Cool. Cool, we'll jump in back over"},{"speaker":"[Bryan]","startTime":412.79,"endTime":417.332,"body":"to me real quick. I know we're also gonna get"},{"speaker":"[Bryan]","startTime":417.412,"endTime":422.095,"body":"into a lot of my stuff here and kind"},{"speaker":"[Bryan]","startTime":417.412,"endTime":422.095,"body":"of the ins and outs of the program design,"},{"speaker":"[Bryan]","startTime":422.715,"endTime":426.637,"body":"but lifting's going really well for"},{"speaker":"[Bryan]","startTime":422.715,"endTime":426.637,"body":"me right now. I started the full body program"},{"speaker":"[Bryan]","startTime":426.657,"endTime":432.361,"body":"a number of weeks ago. I think we're"},{"speaker":"[Bryan]","startTime":426.657,"endTime":432.361,"body":"in starting week three or four right now. The"},{"speaker":"[Bryan]","startTime":432.401,"endTime":437.103,"body":"Brian's program, the one that people"},{"speaker":"[Bryan]","startTime":432.401,"endTime":437.103,"body":"can follow online is actually starting week"},{"speaker":"[Bryan]","startTime":437.143,"endTime":442.226,"body":"two right now. So I kind of just jumped"},{"speaker":"[Bryan]","startTime":437.143,"endTime":442.226,"body":"onto it a number of weeks before. my actual"},{"speaker":"[Bryan]","startTime":442.706,"endTime":448.71,"body":"crew did, but I think I am starting"},{"speaker":"[Bryan]","startTime":442.706,"endTime":448.71,"body":"week four right now and it's been nothing short"},{"speaker":"[Bryan]","startTime":448.73,"endTime":454.993,"body":"of a revelation for me to cut training"},{"speaker":"[Bryan]","startTime":448.73,"endTime":454.993,"body":"frequency down by using this full body approach"},{"speaker":"[Bryan]","startTime":455.473,"endTime":460.016,"body":"because it's allowed me to continue"},{"speaker":"[Bryan]","startTime":455.473,"endTime":460.016,"body":"to get the frequency of hitting each individual"},{"speaker":"[Bryan]","startTime":460.136,"endTime":467.62,"body":"body part area every three days or"},{"speaker":"[Bryan]","startTime":460.136,"endTime":467.62,"body":"so while not doing so much work that I feel"},{"speaker":"[Bryan]","startTime":467.68,"endTime":475.649,"body":"myself sliding into. recovery debt"},{"speaker":"[Bryan]","startTime":467.68,"endTime":475.649,"body":"in any way And so I'll go into the details"},{"speaker":"[Bryan]","startTime":475.669,"endTime":479.952,"body":"of the program a bit more as we get"},{"speaker":"[Bryan]","startTime":475.669,"endTime":479.952,"body":"going but it's been really nice I feel like"},{"speaker":"[Bryan]","startTime":480.312,"endTime":487.557,"body":"whatever Sliding in quotes negative"},{"speaker":"[Bryan]","startTime":480.312,"endTime":487.557,"body":"sliding that I was doing in My lifting in the"},{"speaker":"[Bryan]","startTime":488.058,"endTime":492.921,"body":"split routine that I was using it seems"},{"speaker":"[Bryan]","startTime":488.058,"endTime":492.921,"body":"to have corrected itself or at least stalled"},{"speaker":"[Bryan]","startTime":493.762,"endTime":499.19,"body":"The decline by switching to this full-body"},{"speaker":"[Bryan]","startTime":493.762,"endTime":499.19,"body":"approach. So I'm really amped on that And then"},{"speaker":"[Bryan]","startTime":499.31,"endTime":505.852,"body":"that has allowed me to even put more"},{"speaker":"[Bryan]","startTime":499.31,"endTime":505.852,"body":"time and energy into the cardio as we get closer"},{"speaker":"[Bryan]","startTime":505.892,"endTime":512.255,"body":"to the race here and kind of work on"},{"speaker":"[Bryan]","startTime":505.892,"endTime":512.255,"body":"optimizing my, um, my last few weeks. I don't"},{"speaker":"[Bryan]","startTime":512.275,"endTime":515.4159999999999,"body":"want to call it a taper because the"},{"speaker":"[Bryan]","startTime":512.275,"endTime":515.4159999999999,"body":"taper is going to be what I do the last seven"},{"speaker":"[Bryan]","startTime":515.4359999999999,"endTime":521.179,"body":"to 10 days, but there's certainly a"},{"speaker":"[Bryan]","startTime":515.4359999999999,"endTime":521.179,"body":"plan that I have in accumulating miles and"},{"speaker":"[Bryan]","startTime":521.1990000000001,"endTime":526.5609999999999,"body":"then having recovery and then accumulating"},{"speaker":"[Bryan]","startTime":521.1990000000001,"endTime":526.5609999999999,"body":"miles and recovery, kind of like this, uh,"},{"speaker":"[Bryan]","startTime":526.581,"endTime":531.951,"body":"much, much very similar to. periodization"},{"speaker":"[Bryan]","startTime":526.581,"endTime":531.951,"body":"for hypertrophy where you build and then fatigue"},{"speaker":"[Bryan]","startTime":531.991,"endTime":536.0930000000001,"body":"rises and you take a deload week or"},{"speaker":"[Bryan]","startTime":531.991,"endTime":536.0930000000001,"body":"whatever and you kind of build again and each"},{"speaker":"[Bryan]","startTime":536.133,"endTime":540.395,"body":"time you build you try to end up slightly"},{"speaker":"[Bryan]","startTime":536.133,"endTime":540.395,"body":"higher than where you were at the end of the"},{"speaker":"[Bryan]","startTime":540.435,"endTime":547.638,"body":"prior build. And so that's been cool"},{"speaker":"[Bryan]","startTime":540.435,"endTime":547.638,"body":"and with the cardio I really like starting"},{"speaker":"[Bryan]","startTime":547.698,"endTime":552.4,"body":"my weeks on Mondays with my longest"},{"speaker":"[Bryan]","startTime":547.698,"endTime":552.4,"body":"ride of the week so that it just sets everything"},{"speaker":"[Bryan]","startTime":552.48,"endTime":557.994,"body":"up right and I feel like I'm not cramming"},{"speaker":"[Bryan]","startTime":552.48,"endTime":557.994,"body":"or rushing to get the rides in through the"},{"speaker":"[Bryan]","startTime":558.015,"endTime":563.617,"body":"remainder of the week. And so yesterday"},{"speaker":"[Bryan]","startTime":558.015,"endTime":563.617,"body":"was labor day, but I was able to kind of work"},{"speaker":"[Bryan]","startTime":563.657,"endTime":567.739,"body":"it out with Kim that she would give"},{"speaker":"[Bryan]","startTime":563.657,"endTime":567.739,"body":"me the time to do my ride that I would usually"},{"speaker":"[Bryan]","startTime":567.779,"endTime":572.5,"body":"do when the kids are in school. Um,"},{"speaker":"[Bryan]","startTime":567.779,"endTime":572.5,"body":"and in fact, yesterday I did my longest ride"},{"speaker":"[Bryan]","startTime":572.601,"endTime":578.683,"body":"yet. So I hit a little over 42 and"},{"speaker":"[Bryan]","startTime":572.601,"endTime":578.683,"body":"a half miles. I did all sorts of different"},{"speaker":"[Bryan]","startTime":578.703,"endTime":584.545,"body":"terrain. I was all around Boulder,"},{"speaker":"[Bryan]","startTime":578.703,"endTime":584.545,"body":"um, mostly dirt and gravel, a bit of pavement."},{"speaker":"[Bryan]","startTime":585.39,"endTime":590.574,"body":"Really tried to emulate what the race"},{"speaker":"[Bryan]","startTime":585.39,"endTime":590.574,"body":"is gonna be so the race on October 7th is 50"},{"speaker":"[Bryan]","startTime":590.614,"endTime":599.341,"body":"miles with 2300 feet of vertical and"},{"speaker":"[Bryan]","startTime":590.614,"endTime":599.341,"body":"I did 42 miles with 1700 feet of vertical and"},{"speaker":"[Bryan]","startTime":599.382,"endTime":605.607,"body":"so I think the equivalence was really"},{"speaker":"[Bryan]","startTime":599.382,"endTime":605.607,"body":"close So I think that I should be able to keep"},{"speaker":"[Bryan]","startTime":605.627,"endTime":612.072,"body":"a similar pace An effort level along"},{"speaker":"[Bryan]","startTime":605.627,"endTime":612.072,"body":"the way to what I did yesterday when I do the"},{"speaker":"[Bryan]","startTime":612.112,"endTime":616.11,"body":"race in a couple weeks And so this"},{"speaker":"[Bryan]","startTime":612.112,"endTime":616.11,"body":"was really the first one that I did that was"},{"speaker":"[Bryan]","startTime":616.17,"endTime":621.031,"body":"both long and had a lot of climbing"},{"speaker":"[Bryan]","startTime":616.17,"endTime":621.031,"body":"in it. Uh, whereas usually I'll go long or"},{"speaker":"[Bryan]","startTime":621.071,"endTime":625.473,"body":"I'll do climbing. And so, uh, this"},{"speaker":"[Bryan]","startTime":621.071,"endTime":625.473,"body":"was kind of cool to, to feel that emulate that"},{"speaker":"[Bryan]","startTime":625.533,"endTime":629.814,"body":"and realize that I'm good. Like I could"},{"speaker":"[Bryan]","startTime":625.533,"endTime":629.814,"body":"have easily gone another eight miles. And so"},{"speaker":"[Bryan]","startTime":629.874,"endTime":634.135,"body":"I feel ready and, uh, just kind of"},{"speaker":"[Bryan]","startTime":629.874,"endTime":634.135,"body":"excited with all the kind of adaptations that"},{"speaker":"[Bryan]","startTime":634.155,"endTime":639.136,"body":"I've noticed over the last year, but"},{"speaker":"[Bryan]","startTime":634.155,"endTime":639.136,"body":"specifically in the last three or four months"},{"speaker":"[Bryan]","startTime":639.176,"endTime":646.019,"body":"as I began ramping volume up and actually"},{"speaker":"[Bryan]","startTime":639.176,"endTime":646.019,"body":"hit my biggest week yet last week, at 171 total"},{"speaker":"[Bryan]","startTime":646.059,"endTime":651.472,"body":"miles, which kind of blows my mind."},{"speaker":"[Bryan]","startTime":646.059,"endTime":651.472,"body":"But anyway, that's my updates. So, toss it"},{"speaker":"[Bryan]","startTime":651.492,"endTime":651.993,"body":"back over to you."},{"speaker":"[Aaron Straker]","startTime":654.118,"endTime":656.759,"body":"I don't really have any updates"},{"speaker":"[Aaron Straker]","startTime":654.118,"endTime":656.759,"body":"before we get in, but I did have a question"},{"speaker":"[Aaron Straker]","startTime":656.799,"endTime":662.482,"body":"for you that I thought of."},{"speaker":"[Aaron Straker]","startTime":656.799,"endTime":662.482,"body":"With obviously just the duration of these rides"},{"speaker":"[Aaron Straker]","startTime":662.502,"endTime":666.443,"body":"and that sort of thing, have"},{"speaker":"[Aaron Straker]","startTime":662.502,"endTime":666.443,"body":"you adjusted any of your like caffeine intake"},{"speaker":"[Aaron Straker]","startTime":666.544,"endTime":670.485,"body":"or caffeine supplementation"},{"speaker":"[Aaron Straker]","startTime":666.544,"endTime":670.485,"body":"with the longer duration of these rides as"},{"speaker":"[Aaron Straker]","startTime":670.525,"endTime":674.867,"body":"that is... I mean, these types"},{"speaker":"[Aaron Straker]","startTime":670.525,"endTime":674.867,"body":"of situations of the type of training you're"},{"speaker":"[Aaron Straker]","startTime":674.887,"endTime":678.669,"body":"doing is where a lot of the"},{"speaker":"[Aaron Straker]","startTime":674.887,"endTime":678.669,"body":"caffeine supplementation research actually"},{"speaker":"[Aaron Straker]","startTime":678.689,"endTime":679.129,"body":"comes from."},{"speaker":"[Bryan]","startTime":680.314,"endTime":685.779,"body":"Yeah, and the answer is no. I'm quite"},{"speaker":"[Bryan]","startTime":680.314,"endTime":685.779,"body":"sensitive to caffeine, as I think you and I"},{"speaker":"[Bryan]","startTime":685.799,"endTime":691.524,"body":"have discussed before. You said you're"},{"speaker":"[Bryan]","startTime":685.799,"endTime":691.524,"body":"a slow metabolizer of caffeine, but you still"},{"speaker":"[Bryan]","startTime":691.544,"endTime":696.168,"body":"will do it up until like noon sometimes?"},{"speaker":"[Bryan]","startTime":691.544,"endTime":696.168,"body":"Is that right? Or what's your cutoff?"},{"speaker":"[Aaron Straker]","startTime":697.478,"endTime":702.38,"body":"Noon or one, now I've been"},{"speaker":"[Aaron Straker]","startTime":697.478,"endTime":702.38,"body":"getting a little bit looser with things as"},{"speaker":"[Aaron Straker]","startTime":702.48,"endTime":708.443,"body":"training has just gotten as"},{"speaker":"[Aaron Straker]","startTime":702.48,"endTime":708.443,"body":"long and I had been sleeping really well anyway"},{"speaker":"[Aaron Straker]","startTime":708.503,"endTime":712.625,"body":"so I was kind of like you know"},{"speaker":"[Aaron Straker]","startTime":708.503,"endTime":712.625,"body":"breaking into my own rules but um"},{"speaker":"[Bryan]","startTime":711.698,"endTime":713.599,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":712.745,"endTime":713.585,"body":"yeah generally"},{"speaker":"[Bryan]","startTime":713.679,"endTime":715.02,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":713.825,"endTime":714.185,"body":"12-1."},{"speaker":"[Bryan]","startTime":715.04,"endTime":720.664,"body":"I pretty much only do it in the mornings."},{"speaker":"[Bryan]","startTime":715.04,"endTime":720.664,"body":"And I'm like, like really early, like six,"},{"speaker":"[Bryan]","startTime":720.704,"endTime":724.847,"body":"seven am when I wake up, I'll take"},{"speaker":"[Bryan]","startTime":720.704,"endTime":724.847,"body":"two or 300 milligrams of caffeine, and then"},{"speaker":"[Bryan]","startTime":724.887,"endTime":729.57,"body":"I won't touch it the rest of the day."},{"speaker":"[Bryan]","startTime":724.887,"endTime":729.57,"body":"And so I've been really trying to use nutrition"},{"speaker":"[Bryan]","startTime":729.69,"endTime":735.014,"body":"as a way to keep me going during the"},{"speaker":"[Bryan]","startTime":729.69,"endTime":735.014,"body":"aerobic work on these longer rides, making"},{"speaker":"[Bryan]","startTime":735.054,"endTime":741.722,"body":"sure I have enough carbs, a little"},{"speaker":"[Bryan]","startTime":735.054,"endTime":741.722,"body":"bit of protein. And I'm also not a huge fan"},{"speaker":"[Bryan]","startTime":741.942,"endTime":746.686,"body":"of the sugar bombing the way that a"},{"speaker":"[Bryan]","startTime":741.942,"endTime":746.686,"body":"lot of endurance athletes do. I just don't"},{"speaker":"[Bryan]","startTime":746.706,"endTime":750.149,"body":"think it's good for health. And I'm"},{"speaker":"[Bryan]","startTime":746.706,"endTime":750.149,"body":"not at a point where even if it were to help"},{"speaker":"[Bryan]","startTime":750.189,"endTime":754.293,"body":"my performance by a percentage point"},{"speaker":"[Bryan]","startTime":750.189,"endTime":754.293,"body":"or whatever, like I'm not going to dump 100"},{"speaker":"[Bryan]","startTime":754.633,"endTime":759.557,"body":"grams of sugar into my body every hour"},{"speaker":"[Bryan]","startTime":754.633,"endTime":759.557,"body":"like a lot of these guys are doing. And I've"},{"speaker":"[Bryan]","startTime":759.577,"endTime":765.762,"body":"been listening to a lot of work from"},{"speaker":"[Bryan]","startTime":759.577,"endTime":765.762,"body":"Tim Noakes and Paul Larson, which are two PhDs"},{"speaker":"[Bryan]","startTime":765.782,"endTime":771.242,"body":"that have done a lot of research on"},{"speaker":"[Bryan]","startTime":765.782,"endTime":771.242,"body":"fat max and being fat adapted. and they actually"},{"speaker":"[Bryan]","startTime":771.282,"endTime":777.945,"body":"are huge fans of not really eating"},{"speaker":"[Bryan]","startTime":771.282,"endTime":777.945,"body":"carbs at all. They're much more like keto-ish,"},{"speaker":"[Bryan]","startTime":778.245,"endTime":783.207,"body":"paleo-ish type approach. And so on"},{"speaker":"[Bryan]","startTime":778.245,"endTime":783.207,"body":"their podcast, on Paul Larson's podcast, he"},{"speaker":"[Bryan]","startTime":783.247,"endTime":789.73,"body":"had a guy on who rode in a boat all"},{"speaker":"[Bryan]","startTime":783.247,"endTime":789.73,"body":"the way from San Francisco to Hawaii without"},{"speaker":"[Bryan]","startTime":789.75,"endTime":796.392,"body":"having a single carb. And so he literally"},{"speaker":"[Bryan]","startTime":789.75,"endTime":796.392,"body":"just ate fatty foods and fish and like different"},{"speaker":"[Bryan]","startTime":797.233,"endTime":804.27,"body":"nut butters and stuff like that. to"},{"speaker":"[Bryan]","startTime":797.233,"endTime":804.27,"body":"keep him going for 45 days. And so their advice"},{"speaker":"[Bryan]","startTime":804.93,"endTime":808.713,"body":"on that podcast, which is kind of what"},{"speaker":"[Bryan]","startTime":804.93,"endTime":808.713,"body":"I've been using quite successfully, I think,"},{"speaker":"[Bryan]","startTime":809.194,"endTime":815.038,"body":"is that, you know, you still, if you're"},{"speaker":"[Bryan]","startTime":809.194,"endTime":815.038,"body":"doing a race or you're training for a cardiovascular"},{"speaker":"[Bryan]","startTime":815.079,"endTime":819.602,"body":"event, like most people do still need"},{"speaker":"[Bryan]","startTime":815.079,"endTime":819.602,"body":"carbs. Like at some point your glycogen tank"},{"speaker":"[Bryan]","startTime":819.642,"endTime":825.647,"body":"is gonna empty and the process of gluconeogenesis"},{"speaker":"[Bryan]","startTime":819.642,"endTime":825.647,"body":"turning other things into usable glycogen for"},{"speaker":"[Bryan]","startTime":825.727,"endTime":830.79,"body":"us is such a, such a... a difficult"},{"speaker":"[Bryan]","startTime":825.727,"endTime":830.79,"body":"arduous process"},{"speaker":"[Aaron Straker]","startTime":831.266,"endTime":831.813,"body":"inefficient."},{"speaker":"[Bryan]","startTime":831.31,"endTime":837.332,"body":"that inefficient right that what they"},{"speaker":"[Bryan]","startTime":831.31,"endTime":837.332,"body":"were saying is like you know make sure you've"},{"speaker":"[Bryan]","startTime":837.452,"endTime":841.453,"body":"eaten enough food leading up to it"},{"speaker":"[Bryan]","startTime":837.452,"endTime":841.453,"body":"so that you're not going into the event already"},{"speaker":"[Bryan]","startTime":841.493,"endTime":847.495,"body":"depleted but then once you're in the"},{"speaker":"[Bryan]","startTime":841.493,"endTime":847.495,"body":"event something like 20 to 30 grams of carbs"},{"speaker":"[Bryan]","startTime":847.535,"endTime":851.956,"body":"per hour as long as it's not like an"},{"speaker":"[Bryan]","startTime":847.535,"endTime":851.956,"body":"ultra endurance event it should be fine to"},{"speaker":"[Bryan]","startTime":851.996,"endTime":856.537,"body":"sustain you and so that's the approach"},{"speaker":"[Bryan]","startTime":851.996,"endTime":856.537,"body":"I've been taking about 25 grams of Gatorade"},{"speaker":"[Bryan]","startTime":857.697,"endTime":863.871,"body":"powder per hour along with a little"},{"speaker":"[Bryan]","startTime":857.697,"endTime":863.871,"body":"bit of whey protein. And that's been great"},{"speaker":"[Bryan]","startTime":863.891,"endTime":869.313,"body":"for me. So I don't intend on changing"},{"speaker":"[Bryan]","startTime":863.891,"endTime":869.313,"body":"that here at this point. I mean, like I just,"},{"speaker":"[Bryan]","startTime":869.573,"endTime":872.794,"body":"this race I'm doing, I'm expecting"},{"speaker":"[Bryan]","startTime":869.573,"endTime":872.794,"body":"to be about three and a half hours, maybe four"},{"speaker":"[Bryan]","startTime":872.814,"endTime":880.336,"body":"at the most. And I just don't see that"},{"speaker":"[Bryan]","startTime":872.814,"endTime":880.336,"body":"my body's gonna completely run out of ability"},{"speaker":"[Bryan]","startTime":880.356,"endTime":884.637,"body":"to have supply of nutrition, especially"},{"speaker":"[Bryan]","startTime":880.356,"endTime":884.637,"body":"because I'm gonna be riding at a pace that"},{"speaker":"[Bryan]","startTime":884.677,"endTime":890.356,"body":"should use some fat. for a bit along"},{"speaker":"[Bryan]","startTime":884.677,"endTime":890.356,"body":"with the carbs. So I'm not just gonna be at"},{"speaker":"[Bryan]","startTime":890.616,"endTime":894.238,"body":"high intensity for four straight hours"},{"speaker":"[Bryan]","startTime":890.616,"endTime":894.238,"body":"where my entire nutrition is gonna, or my energy"},{"speaker":"[Bryan]","startTime":894.258,"endTime":895.819,"body":"is gonna need to come from glucose."},{"speaker":"[Bryan]","startTime":894.258,"endTime":895.819,"body":"So anyway, that's the approach there. Yeah,"},{"speaker":"[Bryan]","startTime":895.839,"endTime":897.82,"body":"it's not the kind of thing you're always,"},{"speaker":"[Bryan]","startTime":895.839,"endTime":897.82,"body":"but I think that's something that, since people"},{"speaker":"[Bryan]","startTime":897.84,"endTime":899.381,"body":"talk about, and I know you and I, I"},{"speaker":"[Bryan]","startTime":897.84,"endTime":899.381,"body":"won't say that we're necessarily guilty of"},{"speaker":"[Bryan]","startTime":899.401,"endTime":906.825,"body":"talking about the things we've talked"},{"speaker":"[Bryan]","startTime":899.401,"endTime":906.825,"body":"about. There's often, it oftentimes"},{"speaker":"[Aaron Straker]","startTime":901.742,"endTime":904.603,"body":"Yeah, and not that kind of"},{"speaker":"[Aaron Straker]","startTime":901.742,"endTime":904.603,"body":"derail us, but I think that's something that,"},{"speaker":"[Aaron Straker]","startTime":906.123,"endTime":907.204,"body":"since people talk about, and"},{"speaker":"[Bryan]","startTime":907.145,"endTime":908.706,"body":"looks"},{"speaker":"[Aaron Straker]","startTime":907.264,"endTime":909.325,"body":"I know you and I, I won't say"},{"speaker":"[Aaron Straker]","startTime":907.264,"endTime":909.325,"body":"we're necessarily"},{"speaker":"[Bryan]","startTime":908.906,"endTime":913.748,"body":"like"},{"speaker":"[Aaron Straker]","startTime":909.405,"endTime":912.606,"body":"guilty of talking about it,"},{"speaker":"[Aaron Straker]","startTime":909.405,"endTime":912.606,"body":"but it's things we've talked about. There's"},{"speaker":"[Aaron Straker]","startTime":912.706,"endTime":914.107,"body":"often, it oftentimes gets like,"},{"speaker":"[Bryan]","startTime":914.169,"endTime":914.869,"body":"this,"},{"speaker":"[Aaron Straker]","startTime":914.247,"endTime":917.228,"body":"misapplied"},{"speaker":"[Bryan]","startTime":915.209,"endTime":917.482,"body":"this. or like misapplied"},{"speaker":"[Aaron Straker]","startTime":917.268,"endTime":918.288,"body":"or extrapolated"},{"speaker":"[Bryan]","startTime":917.542,"endTime":918.543,"body":"or extrapolated"},{"speaker":"[Aaron Straker]","startTime":919.429,"endTime":920.329,"body":"to populations"},{"speaker":"[Bryan]","startTime":919.683,"endTime":920.584,"body":"to populations"},{"speaker":"[Aaron Straker]","startTime":920.349,"endTime":920.669,"body":"that don't"},{"speaker":"[Bryan]","startTime":920.604,"endTime":920.724,"body":"that"},{"speaker":"[Aaron 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Right."},{"speaker":"[Aaron Straker]","startTime":940.769,"endTime":943.29,"body":"You don't need it whatsoever"},{"speaker":"[Aaron Straker]","startTime":940.769,"endTime":943.29,"body":"sort of thing. 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You know, your body fat is above"},{"speaker":"[Aaron Straker]","startTime":960.962,"endTime":964.409,"body":"that threshold. We just want"},{"speaker":"[Aaron Straker]","startTime":960.962,"endTime":964.409,"body":"the basics. We need to drill the basics sort"},{"speaker":"[Aaron Straker]","startTime":964.449,"endTime":969.4,"body":"of thing before you need pre-workout"},{"speaker":"[Aaron Straker]","startTime":964.449,"endTime":969.4,"body":"supplements and intro workout, carbohydrates"},{"speaker":"[Bryan]","startTime":969.122,"endTime":969.882,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":969.44,"endTime":969.881,"body":"sort of thing."},{"speaker":"[Bryan]","startTime":970.322,"endTime":975.865,"body":"I mean you have plenty of stored caloric"},{"speaker":"[Bryan]","startTime":970.322,"endTime":975.865,"body":"base in your body that you can you can free"},{"speaker":"[Bryan]","startTime":975.925,"endTime":977.265,"body":"up to use his energy"},{"speaker":"[Aaron Straker]","startTime":977.016,"endTime":977.263,"body":"Yeah."},{"speaker":"[Bryan]","startTime":977.325,"endTime":982.307,"body":"and so yeah I'm in the same place like"},{"speaker":"[Bryan]","startTime":977.325,"endTime":982.307,"body":"my goal is go into each ride with a full glycogen"},{"speaker":"[Bryan]","startTime":982.348,"endTime":985.789,"body":"tank so I eat a decent amount of food"},{"speaker":"[Bryan]","startTime":982.348,"endTime":985.789,"body":"the night before if I'm going to ride in the"},{"speaker":"[Bryan]","startTime":985.829,"endTime":991.772,"body":"morning and then uh and then just have"},{"speaker":"[Bryan]","startTime":985.829,"endTime":991.772,"body":"like the 25 to 30 grams uh intermittently throughout"},{"speaker":"[Bryan]","startTime":991.872,"endTime":996.834,"body":"the ride every hour and that seems"},{"speaker":"[Bryan]","startTime":991.872,"endTime":996.834,"body":"to be more than sufficient so One other thing"},{"speaker":"[Bryan]","startTime":996.894,"endTime":1001.858,"body":"interesting that I noted about the"},{"speaker":"[Bryan]","startTime":996.894,"endTime":1001.858,"body":"riding is that heart rate and this may relate"},{"speaker":"[Bryan]","startTime":1001.878,"endTime":1005.22,"body":"to the caffeine Well, it probably doesn't"},{"speaker":"[Bryan]","startTime":1001.878,"endTime":1005.22,"body":"relate to the caffeine actually because when"},{"speaker":"[Bryan]","startTime":1005.3,"endTime":1009.803,"body":"I ride now I notice that if I ride"},{"speaker":"[Bryan]","startTime":1005.3,"endTime":1009.803,"body":"in the morning at like 8 a.m Right after I"},{"speaker":"[Bryan]","startTime":1009.823,"endTime":1014.426,"body":"drop the kids off at school It is really"},{"speaker":"[Bryan]","startTime":1009.823,"endTime":1014.426,"body":"hard to get my heart rate up It just wants"},{"speaker":"[Bryan]","startTime":1014.446,"endTime":1021.09,"body":"to stay low and it's like I can do"},{"speaker":"[Bryan]","startTime":1014.446,"endTime":1021.09,"body":"Hard effort work and still be in zone one or"},{"speaker":"[Bryan]","startTime":1021.13,"endTime":1027.358,"body":"like low zone two But if I bike ride"},{"speaker":"[Bryan]","startTime":1021.13,"endTime":1027.358,"body":"after lifting or later in the day when I've"},{"speaker":"[Bryan]","startTime":1027.3780000000002,"endTime":1034.12,"body":"had some movement and gotten my heart"},{"speaker":"[Bryan]","startTime":1027.3780000000002,"endTime":1034.12,"body":"rate elevated in some other way. Then I go"},{"speaker":"[Bryan]","startTime":1034.1399999999999,"endTime":1041.0819999999999,"body":"to bike and it's like, I can't keep"},{"speaker":"[Bryan]","startTime":1034.1399999999999,"endTime":1041.0819999999999,"body":"my heart rate down. And so it's the, yeah,"},{"speaker":"[Bryan]","startTime":1041.1019999999999,"endTime":1046.163,"body":"the dichotomy between those is quite"},{"speaker":"[Bryan]","startTime":1041.1019999999999,"endTime":1046.163,"body":"interesting to me. It's like with a lot of"},{"speaker":"[Bryan]","startTime":1046.2240000000002,"endTime":1050.265,"body":"effort, I can barely get it above 130"},{"speaker":"[Bryan]","startTime":1046.2240000000002,"endTime":1050.265,"body":"in the morning. And then with no effort, I"},{"speaker":"[Bryan]","startTime":1050.305,"endTime":1055.143,"body":"can barely keep it below 140 in the"},{"speaker":"[Bryan]","startTime":1050.305,"endTime":1055.143,"body":"afternoon. And so I don't know, I'm curious"},{"speaker":"[Bryan]","startTime":1055.163,"endTime":1058.725,"body":"about other cardio athletes as well,"},{"speaker":"[Bryan]","startTime":1055.163,"endTime":1058.725,"body":"it seems like it would make sense that it's"},{"speaker":"[Bryan]","startTime":1058.765,"endTime":1062.788,"body":"that way. As I noticed, my resting"},{"speaker":"[Bryan]","startTime":1058.765,"endTime":1062.788,"body":"heart rate also rise throughout the day, like"},{"speaker":"[Bryan]","startTime":1062.808,"endTime":1068.912,"body":"it'll be 38 or 40 in the morning and"},{"speaker":"[Bryan]","startTime":1062.808,"endTime":1068.912,"body":"then 46 or 48 in the evening. So maybe it just"},{"speaker":"[Bryan]","startTime":1068.932,"endTime":1072.715,"body":"follows that pattern. But I thought"},{"speaker":"[Bryan]","startTime":1068.932,"endTime":1072.715,"body":"that was interesting. And also I guess on the"},{"speaker":"[Bryan]","startTime":1072.755,"endTime":1076.477,"body":"topic of the caffeine, it's interesting"},{"speaker":"[Bryan]","startTime":1072.755,"endTime":1076.477,"body":"that I take my caffeine in the morning, but"},{"speaker":"[Bryan]","startTime":1076.517,"endTime":1082.421,"body":"I still can't seem to get my heart"},{"speaker":"[Bryan]","startTime":1076.517,"endTime":1082.421,"body":"rate up in the morning. So anyways, just interesting."},{"speaker":"[Aaron Straker]","startTime":1084.194,"endTime":1087.446,"body":"Yeah, that is interesting."},{"speaker":"[Aaron Straker]","startTime":1084.194,"endTime":1087.446,"body":"Actually, maybe one of the listeners has some"},{"speaker":"[Aaron Straker]","startTime":1087.506,"endTime":1088.61,"body":"input on that because I"},{"speaker":"[Bryan]","startTime":1088.638,"endTime":1090.7,"body":"Yep."},{"speaker":"[Aaron Straker]","startTime":1088.651,"endTime":1089.393,"body":"definitely do not."},{"speaker":"[Bryan]","startTime":1090.72,"endTime":1093.322,"body":"All right, cool. Well, let's jump in."},{"speaker":"[Bryan]","startTime":1090.72,"endTime":1093.322,"body":"Yeah. 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Like I just,"},{"speaker":"[Aaron Straker]","startTime":1150.505,"endTime":1153.547,"body":"I can't... be like, hey, I'm"},{"speaker":"[Aaron Straker]","startTime":1150.505,"endTime":1153.547,"body":"gonna go disappear for the next five hours"},{"speaker":"[Aaron Straker]","startTime":1153.587,"endTime":1157.69,"body":"at the gym. Like I don't foresee"},{"speaker":"[Aaron Straker]","startTime":1153.587,"endTime":1157.69,"body":"that happening in three years. So I was like,"},{"speaker":"[Aaron Straker]","startTime":1157.77,"endTime":1161.553,"body":"I have maybe one more shot"},{"speaker":"[Aaron Straker]","startTime":1157.77,"endTime":1161.553,"body":"at it. I'm gonna give it everything. I'm literally"},{"speaker":"[Aaron Straker]","startTime":1161.573,"endTime":1164.515,"body":"going to give it everything."},{"speaker":"[Aaron Straker]","startTime":1161.573,"endTime":1164.515,"body":"I'm gonna run my meal plan into the fucking"},{"speaker":"[Aaron Straker]","startTime":1164.555,"endTime":1167.938,"body":"ground. 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So I had that"},{"speaker":"[Aaron Straker]","startTime":1176.103,"endTime":1180.918,"body":"in one of my check-ins and he was like, I've"},{"speaker":"[Aaron Straker]","startTime":1180.938,"endTime":1184.619,"body":"been thinking kind of a same"},{"speaker":"[Aaron Straker]","startTime":1180.938,"endTime":1184.619,"body":"thing, let's align schedules, start training"},{"speaker":"[Aaron Straker]","startTime":1184.639,"endTime":1191.261,"body":"together sort of thing and"},{"speaker":"[Aaron Straker]","startTime":1184.639,"endTime":1191.261,"body":"we've done that. We did that. 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And then another"},{"speaker":"[Aaron Straker]","startTime":1208.606,"endTime":1213.97,"body":"guy, Cade, again, he's competing,"},{"speaker":"[Aaron Straker]","startTime":1208.606,"endTime":1213.97,"body":"they're both Jordan and Cade are competing"},{"speaker":"[Aaron Straker]","startTime":1214.131,"endTime":1220.035,"body":"in the, I guess, season B is"},{"speaker":"[Aaron Straker]","startTime":1214.131,"endTime":1220.035,"body":"what I believe it's called in Australia. 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But"},{"speaker":"[Bryan]","startTime":1439.657,"endTime":1442.719,"body":"I feel like initially you were saying,"},{"speaker":"[Bryan]","startTime":1439.657,"endTime":1442.719,"body":"you know, one week we might start with leg"},{"speaker":"[Bryan]","startTime":1442.739,"endTime":1446.461,"body":"extension and one week we might start"},{"speaker":"[Bryan]","startTime":1442.739,"endTime":1446.461,"body":"with hack squat or, you know, whatever."},{"speaker":"[Aaron Straker]","startTime":1447.278,"endTime":1453.122,"body":"We, in the first like maybe"},{"speaker":"[Aaron Straker]","startTime":1447.278,"endTime":1453.122,"body":"10 or so sessions, we kind of dialed some things"},{"speaker":"[Aaron Straker]","startTime":1453.222,"endTime":1456.885,"body":"in. 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Or even if it wasn't equivalent,"},{"speaker":"[Bryan]","startTime":1694.605,"endTime":1701.807,"body":"it was equivalent on a, not a per set basis,"},{"speaker":"[Bryan]","startTime":1701.847,"endTime":1706.809,"body":"but on a total volume basis where,"},{"speaker":"[Bryan]","startTime":1701.847,"endTime":1706.809,"body":"you know, five sets of two to three RIR might"},{"speaker":"[Bryan]","startTime":1706.829,"endTime":1710.99,"body":"be the same as three sets to failure."},{"speaker":"[Bryan]","startTime":1706.829,"endTime":1710.99,"body":"something along those lines, but the general"},{"speaker":"[Bryan]","startTime":1711.05,"endTime":1716.091,"body":"sentiment in the industry was along"},{"speaker":"[Bryan]","startTime":1711.05,"endTime":1716.091,"body":"the lines of, Hey, you should use RIR because"},{"speaker":"[Bryan]","startTime":1716.111,"endTime":1721.773,"body":"you can do more volume that way. And"},{"speaker":"[Bryan]","startTime":1716.111,"endTime":1721.773,"body":"then obviously the pendulum has begun to swing"},{"speaker":"[Bryan]","startTime":1721.793,"endTime":1729.155,"body":"the other way, with the meta regression"},{"speaker":"[Bryan]","startTime":1721.793,"endTime":1729.155,"body":"from Robinson and colleagues and just kind"},{"speaker":"[Bryan]","startTime":1729.195,"endTime":1736.117,"body":"of general swaying of the influencer"},{"speaker":"[Bryan]","startTime":1729.195,"endTime":1736.117,"body":"scene across social media, I think has been"},{"speaker":"[Bryan]","startTime":1736.962,"endTime":1742.405,"body":"pushing more and more to the idea of"},{"speaker":"[Bryan]","startTime":1736.962,"endTime":1742.405,"body":"failure being something that's beneficial and"},{"speaker":"[Bryan]","startTime":1742.445,"endTime":1748.208,"body":"probably not as fatiguing as we thought"},{"speaker":"[Bryan]","startTime":1742.445,"endTime":1748.208,"body":"that it originally was on a set by set basis."},{"speaker":"[Bryan]","startTime":1748.728,"endTime":1755.091,"body":"And so you now are, well, backtrack"},{"speaker":"[Bryan]","startTime":1748.728,"endTime":1755.091,"body":"a little bit. Two years ago, you were very"},{"speaker":"[Bryan]","startTime":1755.131,"endTime":1760.194,"body":"much in that RIR camp. You were doing"},{"speaker":"[Bryan]","startTime":1755.131,"endTime":1760.194,"body":"high volumes of four sets of different leg"},{"speaker":"[Bryan]","startTime":1760.214,"endTime":1765.277,"body":"movements to, you know, three, four,"},{"speaker":"[Bryan]","startTime":1760.214,"endTime":1765.277,"body":"two RIR, whatever it is. And you've gradually"},{"speaker":"[Bryan]","startTime":1765.297,"endTime":1771.229,"body":"shifted your way. to doing more stuff"},{"speaker":"[Bryan]","startTime":1765.297,"endTime":1771.229,"body":"to failure before camp, you know, before Jackson"},{"speaker":"[Bryan]","startTime":1771.249,"endTime":1776.033,"body":"was your coach, you had already started"},{"speaker":"[Bryan]","startTime":1771.249,"endTime":1776.033,"body":"lowering volume and an increasing intensity."},{"speaker":"[Bryan]","startTime":1776.493,"endTime":1782.138,"body":"But now it seems like with camp, you"},{"speaker":"[Bryan]","startTime":1776.493,"endTime":1782.138,"body":"guys are taking this thing to an entirely different"},{"speaker":"[Bryan]","startTime":1782.178,"endTime":1787.823,"body":"extreme. I mean, it looks like every"},{"speaker":"[Bryan]","startTime":1782.178,"endTime":1787.823,"body":"set you do on Instagram has forced reps now,"},{"speaker":"[Bryan]","startTime":1788.383,"endTime":1792.627,"body":"somebody spotting you to help you get"},{"speaker":"[Bryan]","startTime":1788.383,"endTime":1792.627,"body":"additional range of motion or push through"},{"speaker":"[Bryan]","startTime":1792.667,"endTime":1798.144,"body":"sticking points and stuff like that."},{"speaker":"[Bryan]","startTime":1792.667,"endTime":1798.144,"body":"And so What have you noticed? Like you're in"},{"speaker":"[Bryan]","startTime":1798.184,"endTime":1802.693,"body":"a caloric deficit. What have you noticed"},{"speaker":"[Bryan]","startTime":1798.184,"endTime":1802.693,"body":"about this? And what can you share with everybody"},{"speaker":"[Bryan]","startTime":1802.713,"endTime":1803.073,"body":"about that?"},{"speaker":"[Aaron Straker]","startTime":1803.79,"endTime":1806.967,"body":"This has been, I would say,"},{"speaker":"[Aaron Straker]","startTime":1803.79,"endTime":1806.967,"body":"one of the biggest eye-opening things."},{"speaker":"[Aaron Straker]","startTime":1810.446,"endTime":1817.389,"body":"Your you are so much more capable"},{"speaker":"[Aaron Straker]","startTime":1810.446,"endTime":1817.389,"body":"than what you think If you are managing other"},{"speaker":"[Aaron Straker]","startTime":1817.489,"endTime":1822.252,"body":"factors in your life wisely,"},{"speaker":"[Aaron Straker]","startTime":1817.489,"endTime":1822.252,"body":"right and I'll list some of these off There"},{"speaker":"[Aaron Straker]","startTime":1822.272,"endTime":1828.135,"body":"is no alcohol in my life. There"},{"speaker":"[Aaron Straker]","startTime":1822.272,"endTime":1828.135,"body":"is no You know, oh I was up till 2 a.m And"},{"speaker":"[Aaron Straker]","startTime":1828.195,"endTime":1832.858,"body":"I only slept three hours sort"},{"speaker":"[Aaron Straker]","startTime":1828.195,"endTime":1832.858,"body":"of thing. My nutrition is absolutely dialed"},{"speaker":"[Aaron Straker]","startTime":1833.078,"endTime":1837.661,"body":"day in and day out I don't"},{"speaker":"[Aaron Straker]","startTime":1833.078,"endTime":1837.661,"body":"miss meals. I don't have off days like that"},{"speaker":"[Aaron Straker]","startTime":1837.961,"endTime":1844.092,"body":"is dialed sort of thing Those"},{"speaker":"[Aaron Straker]","startTime":1837.961,"endTime":1844.092,"body":"are big important ones because if you have"},{"speaker":"[Aaron Straker]","startTime":1844.472,"endTime":1848.034,"body":"a day of like, hey, I trained"},{"speaker":"[Aaron Straker]","startTime":1844.472,"endTime":1848.034,"body":"legs really hard, then I went and drank and"},{"speaker":"[Aaron Straker]","startTime":1848.074,"endTime":1852.917,"body":"only slept like three hours"},{"speaker":"[Aaron Straker]","startTime":1848.074,"endTime":1852.917,"body":"or something like that and missed three meals"},{"speaker":"[Aaron Straker]","startTime":1852.957,"endTime":1856.359,"body":"or two meals, like you're going"},{"speaker":"[Aaron Straker]","startTime":1852.957,"endTime":1856.359,"body":"to wake up in a world of fucking pain with"},{"speaker":"[Aaron Straker]","startTime":1856.399,"endTime":1858.42,"body":"Dom's sort of thing. But"},{"speaker":"[Bryan]","startTime":1858.558,"endTime":1858.698,"body":"But"},{"speaker":"[Aaron Straker]","startTime":1858.76,"endTime":1859.101,"body":"what I"},{"speaker":"[Bryan]","startTime":1859.079,"endTime":1859.219,"body":"what"},{"speaker":"[Aaron Straker]","startTime":1859.161,"endTime":1859.581,"body":"found"},{"speaker":"[Bryan]","startTime":1859.3,"endTime":1859.861,"body":"I found"},{"speaker":"[Aaron Straker]","startTime":1859.701,"endTime":1859.961,"body":"is"},{"speaker":"[Bryan]","startTime":1860.022,"endTime":1860.222,"body":"is"},{"speaker":"[Aaron Straker]","startTime":1860.802,"endTime":1861.582,"body":"I've adapted"},{"speaker":"[Bryan]","startTime":1861.104,"endTime":1862.308,"body":"I've adapted. Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":1862.122,"endTime":1868.71,"body":"very, very adequately to taking"},{"speaker":"[Aaron Straker]","startTime":1862.122,"endTime":1868.71,"body":"every single set to failure. past failure with"},{"speaker":"[Aaron Straker]","startTime":1868.75,"endTime":1875.775,"body":"four strep sort of thing, I"},{"speaker":"[Aaron Straker]","startTime":1868.75,"endTime":1875.775,"body":"am recovering very, very well. And I do have"},{"speaker":"[Aaron Straker]","startTime":1875.815,"endTime":1880.838,"body":"to say that this is purely"},{"speaker":"[Aaron Straker]","startTime":1875.815,"endTime":1880.838,"body":"my conjecture and anecdote. I do think the"},{"speaker":"[Aaron Straker]","startTime":1880.918,"endTime":1886.922,"body":"sauna has improved recovery"},{"speaker":"[Aaron Straker]","startTime":1880.918,"endTime":1886.922,"body":"capacity. I am in the sauna at least 15 minutes"},{"speaker":"[Aaron Straker]","startTime":1887.442,"endTime":1891.945,"body":"every single day. It is a very,"},{"speaker":"[Aaron Straker]","startTime":1887.442,"endTime":1891.945,"body":"very hot sauna at 85 degrees Celsius, which"},{"speaker":"[Aaron Straker]","startTime":1891.965,"endTime":1901.958,"body":"is about like... 175, 180 Fahrenheit,"},{"speaker":"[Aaron Straker]","startTime":1891.965,"endTime":1901.958,"body":"like it's very uncomfortable. 15 minutes, 15"},{"speaker":"[Aaron Straker]","startTime":1901.978,"endTime":1904.24,"body":"to 18 minutes every single"},{"speaker":"[Aaron Straker]","startTime":1901.978,"endTime":1904.24,"body":"day."},{"speaker":"[Bryan]","startTime":1905.618,"endTime":1905.758,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":1905.721,"endTime":1905.821,"body":"And"},{"speaker":"[Bryan]","startTime":1905.778,"endTime":1905.919,"body":"that's"},{"speaker":"[Aaron Straker]","startTime":1905.901,"endTime":1905.941,"body":"I"},{"speaker":"[Bryan]","startTime":1905.939,"endTime":1905.999,"body":"185"},{"speaker":"[Aaron Straker]","startTime":1905.981,"endTime":1906.222,"body":"think,"},{"speaker":"[Bryan]","startTime":1906.862,"endTime":1908.067,"body":"degrees. I just Googled"},{"speaker":"[Aaron Straker]","startTime":1907.823,"endTime":1908.624,"body":"yeah,"},{"speaker":"[Bryan]","startTime":1908.107,"endTime":1909.131,"body":"it. It's hot."},{"speaker":"[Aaron Straker]","startTime":1909.965,"endTime":1912.668,"body":"it's hot. It like burns your"},{"speaker":"[Aaron Straker]","startTime":1909.965,"endTime":1912.668,"body":"nose and you have to start breathing out of"},{"speaker":"[Aaron Straker]","startTime":1912.688,"endTime":1915.81,"body":"your mouth, which is like one"},{"speaker":"[Aaron Straker]","startTime":1912.688,"endTime":1915.81,"body":"of my least favorite things in the world, but"},{"speaker":"[Aaron Straker]","startTime":1916.471,"endTime":1918.073,"body":"you have to do it sort of"},{"speaker":"[Bryan]","startTime":1918.012,"endTime":1920.214,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1918.093,"endTime":1919.053,"body":"thing. Yeah."},{"speaker":"[Bryan]","startTime":1920.254,"endTime":1924.257,"body":"Well, while we're on this topic, I"},{"speaker":"[Bryan]","startTime":1920.254,"endTime":1924.257,"body":"think it would be interesting to me and probably"},{"speaker":"[Bryan]","startTime":1924.277,"endTime":1929.121,"body":"helpful for the listeners. If you could"},{"speaker":"[Bryan]","startTime":1924.277,"endTime":1929.121,"body":"take us through, let's take one upper body"},{"speaker":"[Bryan]","startTime":1929.161,"endTime":1932.925,"body":"movement and one lower body movement"},{"speaker":"[Bryan]","startTime":1929.161,"endTime":1932.925,"body":"and go through what your progression looks"},{"speaker":"[Bryan]","startTime":1932.965,"endTime":1937.789,"body":"like from your first warmup set all"},{"speaker":"[Bryan]","startTime":1932.965,"endTime":1937.789,"body":"the way to your last work set. 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top,"},{"speaker":"[Aaron Straker]","startTime":2568.646,"endTime":2575.688,"body":"I think, of both respective"},{"speaker":"[Aaron Straker]","startTime":2568.646,"endTime":2575.688,"body":"games that are probably doing the exact same"},{"speaker":"[Aaron Straker]","startTime":2575.728,"endTime":2578.489,"body":"things minus PEDs."},{"speaker":"[Aaron Straker]","startTime":2583.47,"endTime":2583.999,"body":"some people."},{"speaker":"[Bryan]","startTime":2583.961,"endTime":2588.103,"body":"And what we find over Jackson, I alluded"},{"speaker":"[Bryan]","startTime":2583.961,"endTime":2588.103,"body":"to, is that people at the top, I think, of"},{"speaker":"[Bryan]","startTime":2588.123,"endTime":2592.322,"body":"those respected games that are probably"},{"speaker":"[Bryan]","startTime":2588.123,"endTime":2592.322,"body":"doing the exact same things as the minus. He's"},{"speaker":"[Bryan]","startTime":2592.362,"endTime":2596.505,"body":"probably, he's not on Brandon Kempter's"},{"speaker":"[Bryan]","startTime":2592.362,"endTime":2596.505,"body":"level quite. Like he doesn't have the genetic"},{"speaker":"[Bryan]","startTime":2596.545,"endTime":2599.487,"body":"makeup for that. 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Has this"},{"speaker":"[Bryan]","startTime":2674.7,"endTime":2680.651,"body":"experience changed your perspective"},{"speaker":"[Bryan]","startTime":2674.7,"endTime":2680.651,"body":"on how you feel like your clients? should be"},{"speaker":"[Bryan]","startTime":2680.671,"endTime":2681.042,"body":"training."},{"speaker":"[Aaron Straker]","startTime":2682.59,"endTime":2693.286,"body":"The people who show a very..."},{"speaker":"[Aaron Straker]","startTime":2682.59,"endTime":2693.286,"body":"an increased interest in really kind of finding"},{"speaker":"[Aaron Straker]","startTime":2693.606,"endTime":2698.009,"body":"their limits or pushing themselves."},{"speaker":"[Aaron Straker]","startTime":2693.606,"endTime":2698.009,"body":"So for example, I have one of my female clients,"},{"speaker":"[Aaron Straker]","startTime":2698.069,"endTime":2702.852,"body":"Andrea, right? She is someone"},{"speaker":"[Aaron Straker]","startTime":2698.069,"endTime":2702.852,"body":"who expressed like she wants to kind of find"},{"speaker":"[Aaron Straker]","startTime":2702.913,"endTime":2708.076,"body":"some of those limits and stuff."},{"speaker":"[Aaron Straker]","startTime":2702.913,"endTime":2708.076,"body":"We're testing them a bit. I'm having her training"},{"speaker":"[Aaron Straker]","startTime":2708.116,"endTime":2713.26,"body":"closer to failure in those"},{"speaker":"[Aaron Straker]","startTime":2708.116,"endTime":2713.26,"body":"sorts of things. And we're discovering. And"},{"speaker":"[Aaron Straker]","startTime":2713.44,"endTime":2717.343,"body":"she like this week, she's like,"},{"speaker":"[Aaron Straker]","startTime":2713.44,"endTime":2717.343,"body":"hey. Just so you know, like I'm a little beat"},{"speaker":"[Aaron Straker]","startTime":2717.403,"endTime":2721.706,"body":"up. 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I can do"},{"speaker":"[Bryan]","startTime":2884.573,"endTime":2890.736,"body":"a quick overview of mine and then have you"},{"speaker":"[Bryan]","startTime":2890.796,"endTime":2893.497,"body":"ask questions, or if you have any questions"},{"speaker":"[Bryan]","startTime":2890.796,"endTime":2893.497,"body":"right off the bat, we can do that too."},{"speaker":"[Aaron Straker]","startTime":2894.542,"endTime":2896.768,"body":"Let's go with the overview"},{"speaker":"[Aaron Straker]","startTime":2894.542,"endTime":2896.768,"body":"and then I'm sure things will pop"},{"speaker":"[Bryan]","startTime":2896.726,"endTime":2897.546,"body":"Cool."},{"speaker":"[Aaron Straker]","startTime":2896.808,"endTime":2897.169,"body":"up for me."},{"speaker":"[Bryan]","startTime":2897.646,"endTime":2902.247,"body":"Yep. 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And"},{"speaker":"[Bryan]","startTime":3074.715,"endTime":3079.797,"body":"then the final set is to the house"},{"speaker":"[Bryan]","startTime":3074.715,"endTime":3079.797,"body":"basically to failure with partials, et cetera,"},{"speaker":"[Bryan]","startTime":3079.857,"endTime":3086.48,"body":"et cetera. And so that is one top set,"},{"speaker":"[Bryan]","startTime":3079.857,"endTime":3086.48,"body":"but when you actually look at those four sets"},{"speaker":"[Bryan]","startTime":3086.52,"endTime":3091.683,"body":"from like what would be an effective"},{"speaker":"[Bryan]","startTime":3086.52,"endTime":3091.683,"body":"reps model. The second to last set also probably"},{"speaker":"[Bryan]","startTime":3091.723,"endTime":3096.305,"body":"has like a few effective reps in there"},{"speaker":"[Bryan]","startTime":3091.723,"endTime":3096.305,"body":"as well if you're going to two to three RIR"},{"speaker":"[Bryan]","startTime":3097.406,"endTime":3101.848,"body":"And then you know the same model extrapolates"},{"speaker":"[Bryan]","startTime":3097.406,"endTime":3101.848,"body":"out to something like a hack squat as well"},{"speaker":"[Bryan]","startTime":3101.888,"endTime":3106.071,"body":"The difference would be that on those"},{"speaker":"[Bryan]","startTime":3101.888,"endTime":3106.071,"body":"bigger movements I don't ever touch like a"},{"speaker":"[Bryan]","startTime":3106.111,"endTime":3110.513,"body":"12 rep set pretty much every warm-up"},{"speaker":"[Bryan]","startTime":3106.111,"endTime":3110.513,"body":"set is gonna be between Five and eight six"},{"speaker":"[Bryan]","startTime":3110.533,"endTime":3117.557,"body":"and eight something like that and it'll"},{"speaker":"[Bryan]","startTime":3110.533,"endTime":3117.557,"body":"just go something like 12 RIR 7 RIR 4 RIR and"},{"speaker":"[Bryan]","startTime":3117.577,"endTime":3122.048,"body":"then failure So in that case, you know,"},{"speaker":"[Bryan]","startTime":3117.577,"endTime":3122.048,"body":"it's probably less effective reps, but it's"},{"speaker":"[Bryan]","startTime":3122.108,"endTime":3128.274,"body":"much more demanding. You get one top"},{"speaker":"[Bryan]","startTime":3122.108,"endTime":3128.274,"body":"set to really leave it all out there. And the"},{"speaker":"[Bryan]","startTime":3128.334,"endTime":3135.501,"body":"structure has one exercise per muscle"},{"speaker":"[Bryan]","startTime":3128.334,"endTime":3135.501,"body":"group per day. So, you know, one for the quads"},{"speaker":"[Bryan]","startTime":3135.981,"endTime":3140.705,"body":"slash glutes, one for the hams slash"},{"speaker":"[Bryan]","startTime":3135.981,"endTime":3140.705,"body":"glutes, depending on what the setup is, one"},{"speaker":"[Bryan]","startTime":3140.745,"endTime":3145.089,"body":"for the back musculature, whether it's"},{"speaker":"[Bryan]","startTime":3140.745,"endTime":3145.089,"body":"lats or upper back focus, one for the chest."},{"speaker":"[Bryan]","startTime":3145.806,"endTime":3151.19,"body":"One for the delts and usually one for"},{"speaker":"[Bryan]","startTime":3145.806,"endTime":3151.19,"body":"either the biceps or the triceps. I don't usually"},{"speaker":"[Bryan]","startTime":3151.21,"endTime":3155.613,"body":"do biceps and triceps both on the same"},{"speaker":"[Bryan]","startTime":3151.21,"endTime":3155.613,"body":"day. If I did biceps on one day, then the next"},{"speaker":"[Bryan]","startTime":3155.653,"endTime":3159.276,"body":"day would be triceps at the end. And"},{"speaker":"[Bryan]","startTime":3155.653,"endTime":3159.276,"body":"then the next day would be biceps and kind"},{"speaker":"[Bryan]","startTime":3159.316,"endTime":3167.202,"body":"of alternate back and forth like that."},{"speaker":"[Bryan]","startTime":3159.316,"endTime":3167.202,"body":"Um, and, uh, yeah, I think that's enough kind"},{"speaker":"[Bryan]","startTime":3167.242,"endTime":3171.185,"body":"of basic information on the lifting"},{"speaker":"[Bryan]","startTime":3167.242,"endTime":3171.185,"body":"side of things. Anything to kind of question"},{"speaker":"[Bryan]","startTime":3171.205,"endTime":3171.705,"body":"there, add in?"},{"speaker":"[Aaron Straker]","startTime":3172.514,"endTime":3175.115,"body":"I do, and this is something"},{"speaker":"[Aaron Straker]","startTime":3172.514,"endTime":3175.115,"body":"that I think could be really, really helpful"},{"speaker":"[Aaron Straker]","startTime":3175.155,"endTime":3179.697,"body":"for the listeners. With like"},{"speaker":"[Aaron Straker]","startTime":3175.155,"endTime":3179.697,"body":"using that example with the lap pull down,"},{"speaker":"[Aaron Straker]","startTime":3179.738,"endTime":3186.541,"body":"like, hey, I have four sets"},{"speaker":"[Aaron Straker]","startTime":3179.738,"endTime":3186.541,"body":"effectively that you're doing, but really the"},{"speaker":"[Aaron Straker]","startTime":3186.581,"endTime":3192.685,"body":"final set is a hard set. Some"},{"speaker":"[Aaron Straker]","startTime":3186.581,"endTime":3192.685,"body":"of the third warmup could be like a hard set."},{"speaker":"[Aaron Straker]","startTime":3193.065,"endTime":3197.067,"body":"I feel this is the question"},{"speaker":"[Aaron Straker]","startTime":3193.065,"endTime":3197.067,"body":"I really, really commonly get from clients,"},{"speaker":"[Aaron Straker]","startTime":3197.127,"endTime":3203.606,"body":"especially people who are a"},{"speaker":"[Aaron Straker]","startTime":3197.127,"endTime":3203.606,"body":"bit newer. Like how do you... how do you really"},{"speaker":"[Aaron Straker]","startTime":3203.646,"endTime":3208.07,"body":"kind of like differentiate"},{"speaker":"[Aaron Straker]","startTime":3203.646,"endTime":3208.07,"body":"or how would you recommend to others to differentiate?"},{"speaker":"[Aaron Straker]","startTime":3208.17,"endTime":3212.073,"body":"Because something like I'll"},{"speaker":"[Aaron Straker]","startTime":3208.17,"endTime":3212.073,"body":"give, hey, in a program, I want you to do,"},{"speaker":"[Aaron Straker]","startTime":3212.733,"endTime":3216.096,"body":"you know, whatever, three sets,"},{"speaker":"[Aaron Straker]","startTime":3212.733,"endTime":3216.096,"body":"eight to 12 sort of thing. And they're like,"},{"speaker":"[Aaron Straker]","startTime":3216.136,"endTime":3218.818,"body":"well, how many warmup sets"},{"speaker":"[Aaron Straker]","startTime":3216.136,"endTime":3218.818,"body":"should I do? And they're like, does this include"},{"speaker":"[Aaron Straker]","startTime":3218.858,"endTime":3222.52,"body":"warmups? And I'm like, no,"},{"speaker":"[Aaron Straker]","startTime":3218.858,"endTime":3222.52,"body":"these are hard training sets. And they're like,"},{"speaker":"[Aaron Straker]","startTime":3222.54,"endTime":3227.784,"body":"well, how many warmups? Well,"},{"speaker":"[Aaron Straker]","startTime":3222.54,"endTime":3227.784,"body":"that depends, you know, like probably two to"},{"speaker":"[Aaron Straker]","startTime":3227.824,"endTime":3230.794,"body":"four ish. You know, like, well,"},{"speaker":"[Aaron Straker]","startTime":3227.824,"endTime":3230.794,"body":"how many"},{"speaker":"[Bryan]","startTime":3230.764,"endTime":3230.884,"body":"and"},{"speaker":"[Aaron Straker]","startTime":3230.854,"endTime":3231.094,"body":"reps"},{"speaker":"[Bryan]","startTime":3230.905,"endTime":3231.145,"body":"how many"},{"speaker":"[Aaron Straker]","startTime":3231.114,"endTime":3231.214,"body":"do"},{"speaker":"[Bryan]","startTime":3231.185,"endTime":3231.426,"body":"reps"},{"speaker":"[Aaron Straker]","startTime":3231.294,"endTime":3231.474,"body":"I do"},{"speaker":"[Bryan]","startTime":3231.446,"endTime":3231.547,"body":"do"},{"speaker":"[Aaron Straker]","startTime":3231.514,"endTime":3231.675,"body":"on the"},{"speaker":"[Bryan]","startTime":3231.627,"endTime":3231.827,"body":"I do"},{"speaker":"[Aaron Straker]","startTime":3231.715,"endTime":3232.055,"body":"warm-up"},{"speaker":"[Bryan]","startTime":3231.868,"endTime":3232.389,"body":"on the warm-up"},{"speaker":"[Aaron Straker]","startTime":3232.075,"endTime":3232.435,"body":"sets? I'm"},{"speaker":"[Bryan]","startTime":3232.429,"endTime":3232.61,"body":"set?"},{"speaker":"[Aaron Straker]","startTime":3232.475,"endTime":3236.477,"body":"like, enough to get you warm,"},{"speaker":"[Aaron Straker]","startTime":3232.475,"endTime":3236.477,"body":"probably not more than"},{"speaker":"[Bryan]","startTime":3236.406,"endTime":3236.966,"body":"I"},{"speaker":"[Aaron Straker]","startTime":3236.537,"endTime":3236.997,"body":"20,"},{"speaker":"[Bryan]","startTime":3237.006,"endTime":3238.107,"body":"would not"},{"speaker":"[Aaron Straker]","startTime":3237.758,"endTime":3238.338,"body":"no less"},{"speaker":"[Bryan]","startTime":3238.267,"endTime":3238.408,"body":"know"},{"speaker":"[Aaron Straker]","startTime":3238.358,"endTime":3238.538,"body":"than"},{"speaker":"[Bryan]","startTime":3238.428,"endTime":3238.648,"body":"the"},{"speaker":"[Aaron Straker]","startTime":3238.618,"endTime":3238.938,"body":"two"},{"speaker":"[Bryan]","startTime":3238.688,"endTime":3239.348,"body":"20, no less than two."},{"speaker":"[Aaron Straker]","startTime":3239.478,"endTime":3241.399,"body":"sort of thing. And so I guess"},{"speaker":"[Aaron Straker]","startTime":3239.478,"endTime":3241.399,"body":"with"},{"speaker":"[Bryan]","startTime":3241.21,"endTime":3241.791,"body":"I"},{"speaker":"[Aaron Straker]","startTime":3241.459,"endTime":3241.92,"body":"that, like,"},{"speaker":"[Bryan]","startTime":3241.811,"endTime":3242.091,"body":"guess"},{"speaker":"[Aaron Straker]","startTime":3241.94,"endTime":3242.08,"body":"how"},{"speaker":"[Bryan]","startTime":3242.111,"endTime":3242.391,"body":"with"},{"speaker":"[Aaron Straker]","startTime":3242.12,"endTime":3242.6,"body":"would you"},{"speaker":"[Bryan]","startTime":3242.431,"endTime":3242.571,"body":"that,"},{"speaker":"[Aaron Straker]","startTime":3242.68,"endTime":3242.88,"body":"kind"},{"speaker":"[Bryan]","startTime":3242.711,"endTime":3243.492,"body":"how"},{"speaker":"[Aaron Straker]","startTime":3242.9,"endTime":3243.84,"body":"of recommend"},{"speaker":"[Bryan]","startTime":3243.512,"endTime":3245.554,"body":"would"},{"speaker":"[Aaron Straker]","startTime":3243.9,"endTime":3245.861,"body":"that verbiage or recommend"},{"speaker":"[Bryan]","startTime":3245.574,"endTime":3247.175,"body":"you recommend"},{"speaker":"[Aaron Straker]","startTime":3245.901,"endTime":3247.562,"body":"people to kind of step through"},{"speaker":"[Bryan]","startTime":3247.516,"endTime":3249.457,"body":"that,"},{"speaker":"[Aaron Straker]","startTime":3247.582,"endTime":3249.623,"body":"that if their programs, they're"},{"speaker":"[Bryan]","startTime":3249.477,"endTime":3249.778,"body":"that furniture,"},{"speaker":"[Aaron Straker]","startTime":3249.663,"endTime":3249.943,"body":"building"},{"speaker":"[Bryan]","startTime":3249.798,"endTime":3249.998,"body":"recommend"},{"speaker":"[Aaron Straker]","startTime":3249.963,"endTime":3250.604,"body":"themselves"},{"speaker":"[Bryan]","startTime":3250.038,"endTime":3250.758,"body":"you to step through that in your"},{"speaker":"[Aaron Straker]","startTime":3250.684,"endTime":3250.824,"body":"or"},{"speaker":"[Bryan]","startTime":3250.778,"endTime":3250.939,"body":"programs"},{"speaker":"[Aaron Straker]","startTime":3250.864,"endTime":3250.944,"body":"if"},{"speaker":"[Bryan]","startTime":3250.959,"endTime":3251.039,"body":"for"},{"speaker":"[Aaron Straker]","startTime":3250.964,"endTime":3251.124,"body":"they're"},{"speaker":"[Bryan]","startTime":3251.059,"endTime":3251.259,"body":"yourselves"},{"speaker":"[Aaron Straker]","startTime":3251.144,"endTime":3251.604,"body":"following,"},{"speaker":"[Bryan]","startTime":3251.279,"endTime":3251.739,"body":"or Brian's programs"},{"speaker":"[Aaron Straker]","startTime":3251.684,"endTime":3251.784,"body":"you"},{"speaker":"[Bryan]","startTime":3251.759,"endTime":3251.799,"body":"as"},{"speaker":"[Aaron Straker]","startTime":3251.804,"endTime":3251.884,"body":"know,"},{"speaker":"[Bryan]","startTime":3251.819,"endTime":3252.66,"body":"he specifically"},{"speaker":"[Aaron Straker]","startTime":3251.964,"endTime":3252.885,"body":"Brian's program?"},{"speaker":"[Bryan]","startTime":3252.68,"endTime":3253.641,"body":"said?"},{"speaker":"[Aaron Straker]","startTime":3252.905,"endTime":3254.005,"body":"Does it explicitly say?"},{"speaker":"[Bryan]","startTime":3255.603,"endTime":3260.987,"body":"Yeah, so when I write in the programming,"},{"speaker":"[Bryan]","startTime":3255.603,"endTime":3260.987,"body":"I'll usually write. what I want the approximate"},{"speaker":"[Bryan]","startTime":3261.027,"endTime":3265.089,"body":"reps from failure to be on each set."},{"speaker":"[Bryan]","startTime":3261.027,"endTime":3265.089,"body":"And so, granted, when you're looking at something"},{"speaker":"[Bryan]","startTime":3265.109,"endTime":3270.792,"body":"and you say eight are something like"},{"speaker":"[Bryan]","startTime":3265.109,"endTime":3270.792,"body":"that, I mean, that's an ambiguous umbrella"},{"speaker":"[Bryan]","startTime":3270.832,"endTime":3275.715,"body":"term for. Hey, just don't work too"},{"speaker":"[Bryan]","startTime":3270.832,"endTime":3275.715,"body":"hard. But like it shouldn't be a walk in the"},{"speaker":"[Bryan]","startTime":3275.755,"endTime":3276.315,"body":"park either."},{"speaker":"[Aaron Straker]","startTime":3276.794,"endTime":3277.039,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":3276.796,"endTime":3282.419,"body":"I mean, eight are on a hack squat is"},{"speaker":"[Bryan]","startTime":3276.796,"endTime":3282.419,"body":"like like, ah, I mean, if you if you do, if"},{"speaker":"[Bryan]","startTime":3282.459,"endTime":3286.521,"body":"you do eight reps of hack squat and"},{"speaker":"[Bryan]","startTime":3282.459,"endTime":3286.521,"body":"you could have done 16, it's not like those"},{"speaker":"[Bryan]","startTime":3286.561,"endTime":3292.929,"body":"eight reps are. going through the motions"},{"speaker":"[Bryan]","startTime":3286.561,"endTime":3292.929,"body":"doing nothing, but they're also not challenging"},{"speaker":"[Bryan]","startTime":3292.969,"endTime":3295.871,"body":"to the point that you have to like"},{"speaker":"[Bryan]","startTime":3292.969,"endTime":3295.871,"body":"really focus and turn on your like heavy metal"},{"speaker":"[Bryan]","startTime":3295.911,"endTime":3297.493,"body":"music or anything like that."},{"speaker":"[Aaron Straker]","startTime":3297.903,"endTime":3298.088,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":3299.434,"endTime":3305.359,"body":"So for something like a hack squat,"},{"speaker":"[Bryan]","startTime":3299.434,"endTime":3305.359,"body":"I usually will write, it would go like 8530,"},{"speaker":"[Bryan]","startTime":3308.721,"endTime":3309.322,"body":"R-I-R, or 8531,"},{"speaker":"[Aaron Straker]","startTime":3309.822,"endTime":3309.883,"body":"Mm."},{"speaker":"[Bryan]","startTime":3310.643,"endTime":3317.326,"body":"or something along those lines. And"},{"speaker":"[Bryan]","startTime":3310.643,"endTime":3317.326,"body":"so that's really just a general. example of"},{"speaker":"[Bryan]","startTime":3317.666,"endTime":3324.071,"body":"an ascent of effort across. And so"},{"speaker":"[Bryan]","startTime":3317.666,"endTime":3324.071,"body":"as far as this actually works as application,"},{"speaker":"[Bryan]","startTime":3324.271,"endTime":3329.455,"body":"you mentioned in your build up that"},{"speaker":"[Bryan]","startTime":3324.271,"endTime":3329.455,"body":"you would start at 40 to 50% of your working"},{"speaker":"[Bryan]","startTime":3329.475,"endTime":3334.458,"body":"weight. And I love using working weight"},{"speaker":"[Bryan]","startTime":3329.475,"endTime":3334.458,"body":"instead of one rep max because who cares what"},{"speaker":"[Bryan]","startTime":3334.478,"endTime":3336.319,"body":"your one rep max is? No one even really"},{"speaker":"[Bryan]","startTime":3334.478,"endTime":3336.319,"body":"ever knows"},{"speaker":"[Aaron Straker]","startTime":3336.194,"endTime":3336.635,"body":"Yeah,"},{"speaker":"[Bryan]","startTime":3336.339,"endTime":3336.6,"body":"what your"},{"speaker":"[Aaron Straker]","startTime":3336.655,"endTime":3336.815,"body":"who"},{"speaker":"[Bryan]","startTime":3336.68,"endTime":3336.92,"body":"one rep"},{"speaker":"[Aaron Straker]","startTime":3336.855,"endTime":3337.356,"body":"knows?"},{"speaker":"[Bryan]","startTime":3336.94,"endTime":3337.44,"body":"max is."},{"speaker":"[Aaron Straker]","startTime":3337.717,"endTime":3338.839,"body":"Yeah."},{"speaker":"[Bryan]","startTime":3338.041,"endTime":3338.281,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3338.919,"endTime":3343.388,"body":"Every time I've ever used those"},{"speaker":"[Aaron Straker]","startTime":3338.919,"endTime":3343.388,"body":"things, it's completely fucked me. Hasn't,"},{"speaker":"[Bryan]","startTime":3343.262,"endTime":3346.122,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3343.849,"endTime":3345.533,"body":"like, not even close."},{"speaker":"[Bryan]","startTime":3346.162,"endTime":3350.764,"body":"No, I'm, I'm a huge anti percentage"},{"speaker":"[Bryan]","startTime":3346.162,"endTime":3350.764,"body":"person. This may actually be a topic episode"},{"speaker":"[Bryan]","startTime":3350.784,"endTime":3352.184,"body":"that we can go into. Cause I get this"},{"speaker":"[Aaron Straker]","startTime":3352.102,"endTime":3352.226,"body":"We"},{"speaker":"[Bryan]","startTime":3352.204,"endTime":3352.544,"body":"question"},{"speaker":"[Aaron Straker]","startTime":3352.246,"endTime":3352.535,"body":"should."},{"speaker":"[Bryan]","startTime":3352.584,"endTime":3356.465,"body":"a lot in the Paragon group about why"},{"speaker":"[Bryan]","startTime":3352.584,"endTime":3356.465,"body":"we don't use percentages in training."},{"speaker":"[Aaron Straker]","startTime":3357.176,"endTime":3357.38,"body":"Yeah."},{"speaker":"[Bryan]","startTime":3357.326,"endTime":3361.307,"body":"Um, so that might actually be like"},{"speaker":"[Bryan]","startTime":3357.326,"endTime":3361.307,"body":"a really cool topic to kind of go deeper into,"},{"speaker":"[Bryan]","startTime":3361.807,"endTime":3373.103,"body":"but, um, so what I like to do generally"},{"speaker":"[Bryan]","startTime":3361.807,"endTime":3373.103,"body":"is start with 50% of. 50 to 60% of my working"},{"speaker":"[Bryan]","startTime":3373.123,"endTime":3380.707,"body":"weight. And so on my hack squad example,"},{"speaker":"[Bryan]","startTime":3373.123,"endTime":3380.707,"body":"I working weight above 500 pounds. And so my"},{"speaker":"[Bryan]","startTime":3380.807,"endTime":3386.23,"body":"first warmup set is usually somewhere"},{"speaker":"[Bryan]","startTime":3380.807,"endTime":3386.23,"body":"between 250 and 300, around that like 50 to"},{"speaker":"[Bryan]","startTime":3386.33,"endTime":3391.013,"body":"60% number. And so yeah, I'll do, you"},{"speaker":"[Bryan]","startTime":3386.33,"endTime":3391.013,"body":"know, eight reps, 10 reps, something like that,"},{"speaker":"[Bryan]","startTime":3391.033,"endTime":3394.094,"body":"just kind of go through the motions"},{"speaker":"[Bryan]","startTime":3391.033,"endTime":3394.094,"body":"until it feels like it burns a little, but"},{"speaker":"[Bryan]","startTime":3394.154,"endTime":3399.617,"body":"I know I have plenty of reps left in"},{"speaker":"[Bryan]","startTime":3394.154,"endTime":3399.617,"body":"the tank. And then I like my next set on the"},{"speaker":"[Bryan]","startTime":3399.657,"endTime":3407.335,"body":"hack. to probably be 75 to 80% of working"},{"speaker":"[Bryan]","startTime":3399.657,"endTime":3407.335,"body":"weight, but I'll cater the reps so that I'm"},{"speaker":"[Bryan]","startTime":3407.395,"endTime":3411.279,"body":"still not working hard. I'll get to"},{"speaker":"[Bryan]","startTime":3407.395,"endTime":3411.279,"body":"that point where it burns a little. I feel"},{"speaker":"[Bryan]","startTime":3411.299,"endTime":3414.521,"body":"like I have to exert a little effort,"},{"speaker":"[Bryan]","startTime":3411.299,"endTime":3414.521,"body":"but I know I have plenty of reps left in the"},{"speaker":"[Bryan]","startTime":3414.561,"endTime":3420.346,"body":"tank. And then the final working set"},{"speaker":"[Bryan]","startTime":3414.561,"endTime":3420.346,"body":"is usually about 90%, 85 to 90% of working"},{"speaker":"[Bryan]","startTime":3420.386,"endTime":3425.611,"body":"weight. So if I'm doing my working"},{"speaker":"[Bryan]","startTime":3420.386,"endTime":3425.611,"body":"set at 510, then maybe I do my last warmup"},{"speaker":"[Bryan]","startTime":3425.631,"endTime":3430.962,"body":"set at 410, 420, something like that."},{"speaker":"[Bryan]","startTime":3425.631,"endTime":3430.962,"body":"And that would just be for like three or four"},{"speaker":"[Bryan]","startTime":3431.002,"endTime":3436.446,"body":"reps, much like you, you know, that"},{"speaker":"[Bryan]","startTime":3431.002,"endTime":3436.446,"body":"final warmup set is heavy enough weight that"},{"speaker":"[Bryan]","startTime":3436.706,"endTime":3441.709,"body":"even though you're not going to failure,"},{"speaker":"[Bryan]","startTime":3436.706,"endTime":3441.709,"body":"you still have to really focus and feel like"},{"speaker":"[Bryan]","startTime":3441.749,"endTime":3448.272,"body":"you're engaged in the experience. And"},{"speaker":"[Bryan]","startTime":3441.749,"endTime":3448.272,"body":"then that prepares the central nervous system"},{"speaker":"[Bryan]","startTime":3448.733,"endTime":3452.795,"body":"so that when you go to that working"},{"speaker":"[Bryan]","startTime":3448.733,"endTime":3452.795,"body":"weight next, it doesn't feel like this massive"},{"speaker":"[Bryan]","startTime":3452.835,"endTime":3458.086,"body":"surprise or shock to your body. You"},{"speaker":"[Bryan]","startTime":3452.835,"endTime":3458.086,"body":"just want that working set to be as optimized"},{"speaker":"[Bryan]","startTime":3458.106,"endTime":3464.007,"body":"as possible, which requires you to"},{"speaker":"[Bryan]","startTime":3458.106,"endTime":3464.007,"body":"have prepared in the proper manner. Um, so"},{"speaker":"[Bryan]","startTime":3464.047,"endTime":3467.168,"body":"that's the way that it would go for"},{"speaker":"[Bryan]","startTime":3464.047,"endTime":3467.168,"body":"some big movement, like a hack squat. And,"},{"speaker":"[Bryan]","startTime":3467.228,"endTime":3471.749,"body":"and I did say that each exercise gets"},{"speaker":"[Bryan]","startTime":3467.228,"endTime":3471.749,"body":"four sets, but the truth of the matter is that"},{"speaker":"[Bryan]","startTime":3471.969,"endTime":3477.371,"body":"big exercises get four sets, but something"},{"speaker":"[Bryan]","startTime":3471.969,"endTime":3477.371,"body":"smaller, like a dual cable lateral raise, which"},{"speaker":"[Bryan]","startTime":3477.411,"endTime":3482.072,"body":"is one of the movements in my program"},{"speaker":"[Bryan]","startTime":3477.411,"endTime":3482.072,"body":"or like a cross cable tricep push down or something"},{"speaker":"[Bryan]","startTime":3482.112,"endTime":3488.002,"body":"like that, there's no use for me to"},{"speaker":"[Bryan]","startTime":3482.112,"endTime":3488.002,"body":"do four total sets there. it will be three"},{"speaker":"[Bryan]","startTime":3488.322,"endTime":3495.348,"body":"and it'll be 50% of max, 75% of max"},{"speaker":"[Bryan]","startTime":3488.322,"endTime":3495.348,"body":"or not max of working weight. So 50% of working"},{"speaker":"[Bryan]","startTime":3495.368,"endTime":3500.892,"body":"weight, 75% of working weight and then"},{"speaker":"[Bryan]","startTime":3495.368,"endTime":3500.892,"body":"working weight. And I just don't feel like"},{"speaker":"[Bryan]","startTime":3501.013,"endTime":3506.117,"body":"on those smaller kind of more single"},{"speaker":"[Bryan]","startTime":3501.013,"endTime":3506.117,"body":"joint cably exercises or even dumbbell, it"},{"speaker":"[Bryan]","startTime":3506.157,"endTime":3509.439,"body":"doesn't really matter, single joint"},{"speaker":"[Bryan]","startTime":3506.157,"endTime":3509.439,"body":"movements, they just don't need four total"},{"speaker":"[Bryan]","startTime":3509.479,"endTime":3514.914,"body":"sets. I still get those kind of two."},{"speaker":"[Bryan]","startTime":3509.479,"endTime":3514.914,"body":"sort of effective sets, like the second set"},{"speaker":"[Bryan]","startTime":3514.934,"endTime":3519.596,"body":"is still semi-effective and then the"},{"speaker":"[Bryan]","startTime":3514.934,"endTime":3519.596,"body":"final set is to failure. And so yeah, that's"},{"speaker":"[Bryan]","startTime":3519.616,"endTime":3524.137,"body":"been the approach in pretty much all"},{"speaker":"[Bryan]","startTime":3519.616,"endTime":3524.137,"body":"of the movements that I do. And then the other"},{"speaker":"[Bryan]","startTime":3524.377,"endTime":3530.539,"body":"one small caveat in the setup of this"},{"speaker":"[Bryan]","startTime":3524.377,"endTime":3530.539,"body":"full body routine that I'm doing, and I don't"},{"speaker":"[Bryan]","startTime":3530.559,"endTime":3533.8,"body":"know that everyone in Brian's program"},{"speaker":"[Bryan]","startTime":3530.559,"endTime":3533.8,"body":"can do this because a lot of them are working"},{"speaker":"[Bryan]","startTime":3533.84,"endTime":3539.491,"body":"out in commercial gyms, but I try to"},{"speaker":"[Bryan]","startTime":3533.84,"endTime":3539.491,"body":"do at least. antagonistic movements. So I would"},{"speaker":"[Bryan]","startTime":3539.551,"endTime":3543.653,"body":"either pair like hack squat with leg"},{"speaker":"[Bryan]","startTime":3539.551,"endTime":3543.653,"body":"curl and just alternate those sets back and"},{"speaker":"[Bryan]","startTime":3543.693,"endTime":3547.935,"body":"forth so that I'm not resting five"},{"speaker":"[Bryan]","startTime":3543.693,"endTime":3547.935,"body":"minutes between hack squat. It would be like"},{"speaker":"[Bryan]","startTime":3547.975,"endTime":3551.297,"body":"two and a half and then leg curl and"},{"speaker":"[Bryan]","startTime":3547.975,"endTime":3551.297,"body":"then two and a half and then back to hack squat."},{"speaker":"[Bryan]","startTime":3552.338,"endTime":3557.881,"body":"And if I can, if I can arrange it in"},{"speaker":"[Bryan]","startTime":3552.338,"endTime":3557.881,"body":"a manner, I'll do a four exercise circuit where"},{"speaker":"[Bryan]","startTime":3557.901,"endTime":3563.284,"body":"it might go hack squat, leg curl, chest"},{"speaker":"[Bryan]","startTime":3557.901,"endTime":3563.284,"body":"press pull down. And so now I have four movements"},{"speaker":"[Bryan]","startTime":3563.384,"endTime":3568.215,"body":"and now I can take even less rest between"},{"speaker":"[Bryan]","startTime":3563.384,"endTime":3568.215,"body":"each. So it might be like hack squat, one and"},{"speaker":"[Bryan]","startTime":3568.236,"endTime":3571.659,"body":"a half minutes leg curl, one and a"},{"speaker":"[Bryan]","startTime":3568.236,"endTime":3571.659,"body":"half minutes pull down, one and a half minutes"},{"speaker":"[Bryan]","startTime":3571.699,"endTime":3576.783,"body":"chest press, and then back to hack"},{"speaker":"[Bryan]","startTime":3571.699,"endTime":3576.783,"body":"squat again. And I would not have been able"},{"speaker":"[Bryan]","startTime":3576.823,"endTime":3580.446,"body":"to do that last year. So this is one"},{"speaker":"[Bryan]","startTime":3576.823,"endTime":3580.446,"body":"of the most interesting things about instituting"},{"speaker":"[Bryan]","startTime":3580.486,"endTime":3585.191,"body":"cardio into my program is that structure,"},{"speaker":"[Bryan]","startTime":3580.486,"endTime":3585.191,"body":"I tried to do a full body routine, I think"},{"speaker":"[Bryan]","startTime":3585.431,"endTime":3590.115,"body":"either last year or the year before,"},{"speaker":"[Bryan]","startTime":3585.431,"endTime":3590.115,"body":"and I could not get through it because I felt"},{"speaker":"[Bryan]","startTime":3590.235,"endTime":3596.812,"body":"so fatigued and crushed from. training"},{"speaker":"[Bryan]","startTime":3590.235,"endTime":3596.812,"body":"that much of the body at the same time. And"},{"speaker":"[Bryan]","startTime":3596.872,"endTime":3601.737,"body":"now via the cardio and the increased"},{"speaker":"[Bryan]","startTime":3596.872,"endTime":3601.737,"body":"work capacity, it literally doesn't bother"},{"speaker":"[Bryan]","startTime":3601.757,"endTime":3605.18,"body":"me. It doesn't phase me. I'm able to"},{"speaker":"[Bryan]","startTime":3601.757,"endTime":3605.18,"body":"go from movement to movement, not feel like"},{"speaker":"[Bryan]","startTime":3605.22,"endTime":3609.383,"body":"I'm dying. I'm recovering quickly between"},{"speaker":"[Bryan]","startTime":3605.22,"endTime":3609.383,"body":"exercises. And it's allowed me to be much more"},{"speaker":"[Bryan]","startTime":3609.423,"endTime":3614.388,"body":"efficient in my training. So this full"},{"speaker":"[Bryan]","startTime":3609.423,"endTime":3614.388,"body":"body routine that would have taken me 90 to"},{"speaker":"[Bryan]","startTime":3614.408,"endTime":3620.313,"body":"120 minutes a couple of years ago,"},{"speaker":"[Bryan]","startTime":3614.408,"endTime":3620.313,"body":"I'm now getting through in 60 to 70 minutes"},{"speaker":"[Bryan]","startTime":3620.553,"endTime":3623.805,"body":"most days. So that's been really, really"},{"speaker":"[Bryan]","startTime":3620.553,"endTime":3623.805,"body":"nice as well."},{"speaker":"[Aaron Straker]","startTime":3625.21,"endTime":3629.113,"body":"That's something that I've"},{"speaker":"[Aaron Straker]","startTime":3625.21,"endTime":3629.113,"body":"noticed from the additional cardio that I'm"},{"speaker":"[Aaron Straker]","startTime":3630.014,"endTime":3637.66,"body":"incorporating three to four"},{"speaker":"[Aaron Straker]","startTime":3630.014,"endTime":3637.66,"body":"times per week. I'm just okay. I'll do this"},{"speaker":"[Aaron Straker]","startTime":3637.7,"endTime":3641.643,"body":"disgusting set and my heart"},{"speaker":"[Aaron Straker]","startTime":3637.7,"endTime":3641.643,"body":"rate's obviously super, super high, but I'm"},{"speaker":"[Aaron Straker]","startTime":3642.104,"endTime":3647.868,"body":"ready to spot someone, the"},{"speaker":"[Aaron Straker]","startTime":3642.104,"endTime":3647.868,"body":"next person within 15 seconds. And that's..."},{"speaker":"[Aaron Straker]","startTime":3649.414,"endTime":3652.821,"body":"That's been one of the very"},{"speaker":"[Aaron Straker]","startTime":3649.414,"endTime":3652.821,"body":"positive adaptations I've noticed of the cardio"},{"speaker":"[Aaron Straker]","startTime":3652.841,"endTime":3657.773,"body":"is like, I'm just, while I"},{"speaker":"[Aaron Straker]","startTime":3652.841,"endTime":3657.773,"body":"still feel highly fatigued from a cardiovascular"},{"speaker":"[Aaron Straker]","startTime":3657.793,"endTime":3659.717,"body":"standpoint, like I am okay."},{"speaker":"[Bryan]","startTime":3660.254,"endTime":3661.714,"body":"Yep, no, and it feels great too."},{"speaker":"[Aaron Straker]","startTime":3662.032,"endTime":3662.242,"body":"Yeah."},{"speaker":"[Bryan]","startTime":3662.134,"endTime":3669.177,"body":"I feel like the SFR of daily life has"},{"speaker":"[Bryan]","startTime":3662.134,"endTime":3669.177,"body":"gone down. So every single thing that I do"},{"speaker":"[Bryan]","startTime":3670.278,"endTime":3676.921,"body":"requires less energy from me because"},{"speaker":"[Bryan]","startTime":3670.278,"endTime":3676.921,"body":"my body is just more cardiovascularly fit and"},{"speaker":"[Bryan]","startTime":3676.941,"endTime":3681.583,"body":"has more work capacity. So even something"},{"speaker":"[Bryan]","startTime":3676.941,"endTime":3681.583,"body":"as small as like walking the kids to school,"},{"speaker":"[Bryan]","startTime":3681.663,"endTime":3685.524,"body":"walking them back, driving to school,"},{"speaker":"[Bryan]","startTime":3681.663,"endTime":3685.524,"body":"driving back, like sometimes in the past I'd"},{"speaker":"[Bryan]","startTime":3685.544,"endTime":3690.474,"body":"be like, oh, I'm so tired from that"},{"speaker":"[Bryan]","startTime":3685.544,"endTime":3690.474,"body":"hour of. driving the kids around or whatever"},{"speaker":"[Bryan]","startTime":3690.534,"endTime":3694.095,"body":"it is, you know, and now I get back"},{"speaker":"[Bryan]","startTime":3690.534,"endTime":3694.095,"body":"and I'm good to go. And I think I've used this"},{"speaker":"[Bryan]","startTime":3694.155,"endTime":3698.576,"body":"example before, but Bryson would get"},{"speaker":"[Bryan]","startTime":3694.155,"endTime":3698.576,"body":"home from school at 4 p.m. And most cases in"},{"speaker":"[Bryan]","startTime":3698.596,"endTime":3702.537,"body":"the past, I just, he'd be like, let's"},{"speaker":"[Bryan]","startTime":3698.596,"endTime":3702.537,"body":"go do this or do that. And I'd be like, oh"},{"speaker":"[Bryan]","startTime":3702.577,"endTime":3707.118,"body":"man, I'm so tired. It's been a long"},{"speaker":"[Bryan]","startTime":3702.577,"endTime":3707.118,"body":"day. And now he's like at 4 p.m. he gets home"},{"speaker":"[Bryan]","startTime":3707.339,"endTime":3711.04,"body":"and wants to go do something. And I'm"},{"speaker":"[Bryan]","startTime":3707.339,"endTime":3711.04,"body":"90% of the time I'm game. I have the energy"},{"speaker":"[Bryan]","startTime":3711.06,"endTime":3716.161,"body":"to do it and I'm ready to go. So that"},{"speaker":"[Bryan]","startTime":3711.06,"endTime":3716.161,"body":"has been the biggest revelation for me when"},{"speaker":"[Bryan]","startTime":3716.181,"endTime":3723.815,"body":"it comes to actual things that I've"},{"speaker":"[Bryan]","startTime":3716.181,"endTime":3723.815,"body":"seen impact the quality of my life from the"},{"speaker":"[Bryan]","startTime":3723.835,"endTime":3729.777,"body":"cardio. And so that kind of just brings"},{"speaker":"[Bryan]","startTime":3723.835,"endTime":3729.777,"body":"me quickly to wrap up into the cardio stuff."},{"speaker":"[Bryan]","startTime":3730.017,"endTime":3733.898,"body":"And obviously I'm taking it to extremes"},{"speaker":"[Bryan]","startTime":3730.017,"endTime":3733.898,"body":"right now because I have this race coming up"},{"speaker":"[Bryan]","startTime":3733.938,"endTime":3742.941,"body":"in October. But man, it's been really"},{"speaker":"[Bryan]","startTime":3733.938,"endTime":3742.941,"body":"cool figuring out how to fit the cardio in"},{"speaker":"[Bryan]","startTime":3743.061,"endTime":3748.611,"body":"around the weights so that I can. To"},{"speaker":"[Bryan]","startTime":3743.061,"endTime":3748.611,"body":"say optimize both would be the wrong way of"},{"speaker":"[Bryan]","startTime":3748.651,"endTime":3754.094,"body":"saying that because I'm definitely"},{"speaker":"[Bryan]","startTime":3748.651,"endTime":3754.094,"body":"not optimizing Lifting and possibly not optimizing"},{"speaker":"[Bryan]","startTime":3754.134,"endTime":3760.838,"body":"cardio but I'm doing the best that"},{"speaker":"[Bryan]","startTime":3754.134,"endTime":3760.838,"body":"I can to optimize the cardio along the lifting"},{"speaker":"[Bryan]","startTime":3760.858,"endTime":3766.641,"body":"at the moment and so it's been it's"},{"speaker":"[Bryan]","startTime":3760.858,"endTime":3766.641,"body":"been really cool to fit this structure in and"},{"speaker":"[Bryan]","startTime":3766.721,"endTime":3771.764,"body":"I have found a rotation of Three or"},{"speaker":"[Bryan]","startTime":3766.721,"endTime":3771.764,"body":"four different cardio sessions that I that"},{"speaker":"[Bryan]","startTime":3771.784,"endTime":3777.55,"body":"I'll rotate through over the course"},{"speaker":"[Bryan]","startTime":3771.784,"endTime":3777.55,"body":"of a mini micro cycle where I'll have one long"},{"speaker":"[Bryan]","startTime":3777.59,"endTime":3781.671,"body":"ride that's usually not extremely intense."},{"speaker":"[Bryan]","startTime":3777.59,"endTime":3781.671,"body":"It's much more about like zone two and just"},{"speaker":"[Bryan]","startTime":3781.711,"endTime":3785.712,"body":"sustaining, building the aerobic base."},{"speaker":"[Bryan]","startTime":3781.711,"endTime":3785.712,"body":"And that's sort of what I did yesterday, although"},{"speaker":"[Bryan]","startTime":3785.732,"endTime":3790.414,"body":"I had some intervals in there as well."},{"speaker":"[Bryan]","startTime":3785.732,"endTime":3790.414,"body":"Usually that long ride is just steady so that"},{"speaker":"[Bryan]","startTime":3790.434,"endTime":3794.615,"body":"it doesn't cause a ton of fatigue."},{"speaker":"[Bryan]","startTime":3790.434,"endTime":3794.615,"body":"And then the next day after that, assuming"},{"speaker":"[Bryan]","startTime":3794.655,"endTime":3799.956,"body":"it's not a lifting day, will be some"},{"speaker":"[Bryan]","startTime":3794.655,"endTime":3799.956,"body":"sort of higher intensity interval work where"},{"speaker":"[Bryan]","startTime":3799.996,"endTime":3803.637,"body":"I'm climbing some hills or doing something"},{"speaker":"[Bryan]","startTime":3799.996,"endTime":3803.637,"body":"to get the heart rate up into zone four, zone"},{"speaker":"[Bryan]","startTime":3803.657,"endTime":3808.647,"body":"five. for extended periods of time."},{"speaker":"[Bryan]","startTime":3803.657,"endTime":3808.647,"body":"What I've found on these interval days is that"},{"speaker":"[Bryan]","startTime":3809.428,"endTime":3814.85,"body":"the studies have shown that time in"},{"speaker":"[Bryan]","startTime":3809.428,"endTime":3814.85,"body":"zone is the most key metric. And so between"},{"speaker":"[Bryan]","startTime":3814.93,"endTime":3820.492,"body":"zone four and zone five, that's your"},{"speaker":"[Bryan]","startTime":3814.93,"endTime":3820.492,"body":"time in zone, which is gonna be above your"},{"speaker":"[Bryan]","startTime":3820.532,"endTime":3824.774,"body":"second lactate threshold. And for those"},{"speaker":"[Bryan]","startTime":3820.532,"endTime":3824.774,"body":"that don't know, we can talk about lactate"},{"speaker":"[Bryan]","startTime":3824.794,"endTime":3828.735,"body":"thresholds another time. But basically"},{"speaker":"[Bryan]","startTime":3824.794,"endTime":3828.735,"body":"you become very anaerobic when you're above"},{"speaker":"[Bryan]","startTime":3828.775,"endTime":3835.274,"body":"the second lactate threshold. And so"},{"speaker":"[Bryan]","startTime":3828.775,"endTime":3835.274,"body":"generally I'll wanna accumulate 30 to 40 minutes"},{"speaker":"[Bryan]","startTime":3835.594,"endTime":3840.615,"body":"time in zone above lactate threshold"},{"speaker":"[Bryan]","startTime":3835.594,"endTime":3840.615,"body":"when I'm doing an interval session. So that"},{"speaker":"[Bryan]","startTime":3840.655,"endTime":3846.417,"body":"could be like four 10 minute intervals,"},{"speaker":"[Bryan]","startTime":3840.655,"endTime":3846.417,"body":"it could be six five minute intervals, it could"},{"speaker":"[Bryan]","startTime":3846.437,"endTime":3850.858,"body":"be 10 three minute intervals. I mean,"},{"speaker":"[Bryan]","startTime":3846.437,"endTime":3850.858,"body":"there's a number of different ways that you"},{"speaker":"[Bryan]","startTime":3850.878,"endTime":3854.419,"body":"can kind of arrange that with the idea"},{"speaker":"[Bryan]","startTime":3850.878,"endTime":3854.419,"body":"being that you spend about 30 to 40 minutes"},{"speaker":"[Bryan]","startTime":3854.459,"endTime":3858.441,"body":"time in zone for those interval workouts."},{"speaker":"[Bryan]","startTime":3854.459,"endTime":3858.441,"body":"And then those are really hard. I mean, they're"},{"speaker":"[Bryan]","startTime":3858.481,"endTime":3865.379,"body":"hard in the moment, but they also have"},{"speaker":"[Bryan]","startTime":3858.481,"endTime":3865.379,"body":"a bit of recovery. debt accrued as well Specifically"},{"speaker":"[Bryan]","startTime":3865.399,"endTime":3870.342,"body":"in the legs, but just the system as"},{"speaker":"[Bryan]","startTime":3865.399,"endTime":3870.342,"body":"a whole so then the day after the hard interval"},{"speaker":"[Bryan]","startTime":3870.382,"endTime":3879.448,"body":"workout is almost always a Low slow"},{"speaker":"[Bryan]","startTime":3870.382,"endTime":3879.448,"body":"and relatively short Zone one kind of recovery"},{"speaker":"[Bryan]","startTime":3879.468,"endTime":3883.791,"body":"workout. So I'm just kind of spinning"},{"speaker":"[Bryan]","startTime":3879.468,"endTime":3883.791,"body":"the legs out getting some recovery in Flushing"},{"speaker":"[Bryan]","startTime":3883.831,"endTime":3889.794,"body":"lactate out of the legs, etc, etc."},{"speaker":"[Bryan]","startTime":3883.831,"endTime":3889.794,"body":"And then the day after that will either be"},{"speaker":"[Bryan]","startTime":3889.934,"endTime":3894.177,"body":"a repeat. So we'll start kind of back"},{"speaker":"[Bryan]","startTime":3889.934,"endTime":3894.177,"body":"at the beginning, or I'll take like a rest"},{"speaker":"[Bryan]","startTime":3894.217,"endTime":3899.941,"body":"day, maybe lift, and then start that"},{"speaker":"[Bryan]","startTime":3894.217,"endTime":3899.941,"body":"micro cycle over again. So each micro cycle"},{"speaker":"[Bryan]","startTime":3900.001,"endTime":3905.966,"body":"of cardio has one like really long"},{"speaker":"[Bryan]","startTime":3900.001,"endTime":3905.966,"body":"day that works on the aerobic base, one more"},{"speaker":"[Bryan]","startTime":3906.006,"endTime":3911.71,"body":"intense interval or hill climb day,"},{"speaker":"[Bryan]","startTime":3906.006,"endTime":3911.71,"body":"and then one kind of shorter, like 45 to 60"},{"speaker":"[Bryan]","startTime":3911.75,"endTime":3916.633,"body":"minute, slower recovery style workout"},{"speaker":"[Bryan]","startTime":3911.75,"endTime":3916.633,"body":"where my heart rate doesn't get above 130 and"},{"speaker":"[Bryan]","startTime":3916.673,"endTime":3921.212,"body":"I just kind of. focus on that. And"},{"speaker":"[Bryan]","startTime":3916.673,"endTime":3921.212,"body":"so those are kind of the three workouts I've"},{"speaker":"[Bryan]","startTime":3921.232,"endTime":3926.236,"body":"been doing. Um, and then sometimes"},{"speaker":"[Bryan]","startTime":3921.232,"endTime":3926.236,"body":"I'll throw in a fourth that's more of like"},{"speaker":"[Bryan]","startTime":3926.256,"endTime":3931.321,"body":"a high end zone to threshold workout."},{"speaker":"[Bryan]","startTime":3926.256,"endTime":3931.321,"body":"So still below the first lactate turn point"},{"speaker":"[Bryan]","startTime":3931.341,"endTime":3936.485,"body":"where I'm still mostly aerobic. Um,"},{"speaker":"[Bryan]","startTime":3931.341,"endTime":3936.485,"body":"but it's kind of pushing that limit of aerobic"},{"speaker":"[Bryan]","startTime":3936.925,"endTime":3941.709,"body":"and those workouts usually end up in"},{"speaker":"[Bryan]","startTime":3936.925,"endTime":3941.709,"body":"that like 60 to 75 minute range. Um, so yeah,"},{"speaker":"[Bryan]","startTime":3942.05,"endTime":3946.333,"body":"that's kind of the rotation there."},{"speaker":"[Bryan]","startTime":3942.05,"endTime":3946.333,"body":"And I feel like that's mostly going to stay."},{"speaker":"[Bryan]","startTime":3946.918,"endTime":3952.004,"body":"over the course of these next few weeks."},{"speaker":"[Bryan]","startTime":3946.918,"endTime":3952.004,"body":"My plan as the race approaches is to build"},{"speaker":"[Bryan]","startTime":3952.064,"endTime":3957.55,"body":"volume and intensity up until about"},{"speaker":"[Bryan]","startTime":3952.064,"endTime":3957.55,"body":"10 days out. And then in late September or"},{"speaker":"[Bryan]","startTime":3957.59,"endTime":3963.037,"body":"the first week of October, essentially"},{"speaker":"[Bryan]","startTime":3957.59,"endTime":3963.037,"body":"taper like a power lifter would do. But a taper"},{"speaker":"[Bryan]","startTime":3963.077,"endTime":3966.181,"body":"for a cardio event is a little bit"},{"speaker":"[Bryan]","startTime":3963.077,"endTime":3966.181,"body":"different because..."},{"speaker":"[Bryan]","startTime":3969.21,"endTime":3975.653,"body":"If you're tapering for a sprint, then"},{"speaker":"[Bryan]","startTime":3969.21,"endTime":3975.653,"body":"you don't really need an aerobic base. You're"},{"speaker":"[Bryan]","startTime":3975.713,"endTime":3980.096,"body":"more just tapering fatigue so that"},{"speaker":"[Bryan]","startTime":3975.713,"endTime":3980.096,"body":"you can sprint as hard as you can go. When"},{"speaker":"[Bryan]","startTime":3980.116,"endTime":3983.718,"body":"you're doing an event that's three"},{"speaker":"[Bryan]","startTime":3980.116,"endTime":3983.718,"body":"and a half or four hours long or even longer,"},{"speaker":"[Bryan]","startTime":3984.498,"endTime":3989.121,"body":"you need to keep volume up. You need"},{"speaker":"[Bryan]","startTime":3984.498,"endTime":3989.121,"body":"to, you need to taper intensity, but you can't"},{"speaker":"[Bryan]","startTime":3989.161,"endTime":3994.284,"body":"stop doing volume. Uh, if you go one"},{"speaker":"[Bryan]","startTime":3989.161,"endTime":3994.284,"body":"week where you're not getting significant volume"},{"speaker":"[Bryan]","startTime":3994.324,"endTime":3998.55,"body":"on the legs, you're going to show up"},{"speaker":"[Bryan]","startTime":3994.324,"endTime":3998.55,"body":"to that race after. five to seven days of not"},{"speaker":"[Bryan]","startTime":3998.61,"endTime":4001.971,"body":"really pushing yourself too hard and"},{"speaker":"[Bryan]","startTime":3998.61,"endTime":4001.971,"body":"your legs are gonna feel heavy, they're gonna"},{"speaker":"[Bryan]","startTime":4002.011,"endTime":4006.752,"body":"cramp really quickly, and it's just"},{"speaker":"[Bryan]","startTime":4002.011,"endTime":4006.752,"body":"not gonna be super smooth. And so the general"},{"speaker":"[Bryan]","startTime":4006.792,"endTime":4012.074,"body":"approach to taper week on a more endurance"},{"speaker":"[Bryan]","startTime":4006.792,"endTime":4012.074,"body":"style event is you dial back all intensity,"},{"speaker":"[Bryan]","startTime":4012.114,"endTime":4015.055,"body":"so you're not doing anything where"},{"speaker":"[Bryan]","startTime":4012.114,"endTime":4015.055,"body":"your heart rate is getting into like zone four,"},{"speaker":"[Bryan]","startTime":4015.155,"endTime":4020.816,"body":"zone five, but you are continuing to"},{"speaker":"[Bryan]","startTime":4015.155,"endTime":4020.816,"body":"do kind of higher volume, slower rides in the"},{"speaker":"[Bryan]","startTime":4020.856,"endTime":4025.714,"body":"like 60 to 90 minute range where you're"},{"speaker":"[Bryan]","startTime":4020.856,"endTime":4025.714,"body":"just kind of spinning the legs out. Maybe some"},{"speaker":"[Bryan]","startTime":4025.754,"endTime":4030.298,"body":"zone two, maybe some zone one, but"},{"speaker":"[Bryan]","startTime":4025.754,"endTime":4030.298,"body":"kind of just a mix of being on the bike, getting"},{"speaker":"[Bryan]","startTime":4030.318,"endTime":4034.561,"body":"the work in, but not really causing"},{"speaker":"[Bryan]","startTime":4030.318,"endTime":4034.561,"body":"a ton of fatigue. And then when you show up"},{"speaker":"[Bryan]","startTime":4034.581,"endTime":4038.164,"body":"on the day of the race, I mean, you're"},{"speaker":"[Bryan]","startTime":4034.581,"endTime":4038.164,"body":"talking about a four hour race, no one's going"},{"speaker":"[Bryan]","startTime":4038.204,"endTime":4043.068,"body":"gung ho 100% off the starting line."},{"speaker":"[Bryan]","startTime":4038.204,"endTime":4043.068,"body":"Like you realize that you have four hours to"},{"speaker":"[Bryan]","startTime":4043.108,"endTime":4048.492,"body":"go, you're gonna start at a steady,"},{"speaker":"[Bryan]","startTime":4043.108,"endTime":4048.492,"body":"consistent pace. And so it's not really like"},{"speaker":"[Bryan]","startTime":4048.532,"endTime":4053.276,"body":"you need to prepare a whole ton, like"},{"speaker":"[Bryan]","startTime":4048.532,"endTime":4053.276,"body":"it's just kind of another day out riding, and"},{"speaker":"[Bryan]","startTime":4053.296,"endTime":4054.717,"body":"that's the way I've been trying to"},{"speaker":"[Bryan]","startTime":4053.296,"endTime":4054.717,"body":"approach it."},{"speaker":"[Aaron Straker]","startTime":4057.414,"endTime":4061.635,"body":"That is really cool. I don't"},{"speaker":"[Aaron Straker]","startTime":4057.414,"endTime":4061.635,"body":"think we've ever fully covered it at length,"},{"speaker":"[Aaron Straker]","startTime":4061.695,"endTime":4065.377,"body":"like you just explained it,"},{"speaker":"[Aaron Straker]","startTime":4061.695,"endTime":4065.377,"body":"and the different types of rides and that sort"},{"speaker":"[Aaron Straker]","startTime":4065.397,"endTime":4070.559,"body":"of thing. So it was definitely"},{"speaker":"[Aaron Straker]","startTime":4065.397,"endTime":4070.559,"body":"eye-opening for me listening to it, and I never"},{"speaker":"[Aaron Straker]","startTime":4070.579,"endTime":4075.422,"body":"would have expected, again,"},{"speaker":"[Aaron Straker]","startTime":4070.579,"endTime":4075.422,"body":"because I'm just purely ignorant into these"},{"speaker":"[Aaron Straker]","startTime":4075.462,"endTime":4081.904,"body":"things, that taper would be"},{"speaker":"[Aaron Straker]","startTime":4075.462,"endTime":4081.904,"body":"of that specific approach. But as you were"},{"speaker":"[Aaron Straker]","startTime":4081.924,"endTime":4084.285,"body":"explaining it, I was like,"},{"speaker":"[Aaron Straker]","startTime":4081.924,"endTime":4084.285,"body":"yeah, it makes total sense."},{"speaker":"[Bryan]","startTime":4085.266,"endTime":4088.608,"body":"Yeah, it's just a different type of"},{"speaker":"[Bryan]","startTime":4085.266,"endTime":4088.608,"body":"event than a sprint"},{"speaker":"[Aaron Straker]","startTime":4088.538,"endTime":4088.758,"body":"Yeah,"},{"speaker":"[Bryan]","startTime":4088.648,"endTime":4089.288,"body":"or a weightlifting"},{"speaker":"[Aaron Straker]","startTime":4089.159,"endTime":4089.7,"body":"exactly."},{"speaker":"[Bryan]","startTime":4089.328,"endTime":4091.77,"body":"competition or something like that,"},{"speaker":"[Bryan]","startTime":4089.328,"endTime":4091.77,"body":"different energy systems."},{"speaker":"[Aaron Straker]","startTime":4092.105,"endTime":4092.285,"body":"Yeah."},{"speaker":"[Bryan]","startTime":4093.05,"endTime":4097.773,"body":"So yeah, that's pretty much it. And"},{"speaker":"[Bryan]","startTime":4093.05,"endTime":4097.773,"body":"then I guess the last thing to say on my program"},{"speaker":"[Bryan]","startTime":4097.813,"endTime":4102.996,"body":"overall is, as I mentioned last week,"},{"speaker":"[Bryan]","startTime":4097.813,"endTime":4102.996,"body":"we have a code. You can get 20% off Brian's"},{"speaker":"[Bryan]","startTime":4103.036,"endTime":4110.3009999999995,"body":"program if you enter Eat, Train, Prosper"},{"speaker":"[Bryan]","startTime":4103.036,"endTime":4110.3009999999995,"body":"at checkout. And then I did make a note in"},{"speaker":"[Bryan]","startTime":4110.361,"endTime":4114.936,"body":"Brian's program. Given that I understand"},{"speaker":"[Bryan]","startTime":4110.361,"endTime":4114.936,"body":"that most people following my program are probably"},{"speaker":"[Bryan]","startTime":4114.976000000001,"endTime":4118.82,"body":"not going to be doing the cardio in"},{"speaker":"[Bryan]","startTime":4114.976000000001,"endTime":4118.82,"body":"the manner that I'm doing it at the volume"},{"speaker":"[Bryan]","startTime":4118.84,"endTime":4123.343,"body":"that I'm doing it. I made a note in"},{"speaker":"[Bryan]","startTime":4118.84,"endTime":4123.343,"body":"the write up at the top that if you're following"},{"speaker":"[Bryan]","startTime":4123.383,"endTime":4127.587,"body":"Brian's program and you're not doing"},{"speaker":"[Bryan]","startTime":4123.383,"endTime":4127.587,"body":"this intense cardio and you have kind of more"},{"speaker":"[Bryan]","startTime":4127.627,"endTime":4134.073,"body":"recovery capacity that you may consider"},{"speaker":"[Bryan]","startTime":4127.627,"endTime":4134.073,"body":"adding a second set, a second top set to a"},{"speaker":"[Bryan]","startTime":4134.133,"endTime":4140.026,"body":"lot of the movements. So that effectively"},{"speaker":"[Bryan]","startTime":4134.133,"endTime":4140.026,"body":"almost doubles your effective volume. in the"},{"speaker":"[Bryan]","startTime":4140.066,"endTime":4143.907,"body":"program if you were to add a second"},{"speaker":"[Bryan]","startTime":4140.066,"endTime":4143.907,"body":"set to all movements. So maybe you don't add"},{"speaker":"[Bryan]","startTime":4143.947,"endTime":4147.929,"body":"a second set to all movements. Maybe"},{"speaker":"[Bryan]","startTime":4143.947,"endTime":4147.929,"body":"you add it to the movements that are less damaging"},{"speaker":"[Bryan]","startTime":4147.969,"endTime":4152.691,"body":"for you or the ones that you want to"},{"speaker":"[Bryan]","startTime":4147.969,"endTime":4152.691,"body":"prioritize more, et cetera. But I do think"},{"speaker":"[Bryan]","startTime":4152.711,"endTime":4158.994,"body":"that there is room for manipulating"},{"speaker":"[Bryan]","startTime":4152.711,"endTime":4158.994,"body":"volume and effort within the framework of this"},{"speaker":"[Bryan]","startTime":4159.034,"endTime":4164.456,"body":"full body program. For those that want"},{"speaker":"[Bryan]","startTime":4159.034,"endTime":4164.456,"body":"to follow what I'm doing, but aren't necessarily"},{"speaker":"[Bryan]","startTime":4164.576,"endTime":4168.157,"body":"doing the total volume of cardio work,"},{"speaker":"[Bryan]","startTime":4164.576,"endTime":4168.157,"body":"they still want to get more out of the lifting"},{"speaker":"[Bryan]","startTime":4168.197,"endTime":4173.861,"body":"portion. I think you would have no"},{"speaker":"[Bryan]","startTime":4168.197,"endTime":4173.861,"body":"problem recovering fine if you added a second"},{"speaker":"[Bryan]","startTime":4173.922,"endTime":4177.928,"body":"set to many of the movements in the"},{"speaker":"[Bryan]","startTime":4173.922,"endTime":4177.928,"body":"program. And so that's part of the write-up"},{"speaker":"[Bryan]","startTime":4178.028,"endTime":4180.993,"body":"and I think something that you would"},{"speaker":"[Bryan]","startTime":4178.028,"endTime":4180.993,"body":"consider if you're following that program as"},{"speaker":"[Bryan]","startTime":4181.013,"endTime":4181.193,"body":"well."},{"speaker":"[Aaron Straker]","startTime":4182.61,"endTime":4187.202,"body":"great additional context there."},{"speaker":"[Aaron Straker]","startTime":4182.61,"endTime":4187.202,"body":"Brian, do you have anything on the back end"},{"speaker":"[Aaron Straker]","startTime":4187.242,"endTime":4187.603,"body":"of this one?"},{"speaker":"[Bryan]","startTime":4188.966,"endTime":4191.308,"body":"No, that's fun. I like learning about"},{"speaker":"[Bryan]","startTime":4188.966,"endTime":4191.308,"body":"your training program a little more."},{"speaker":"[Aaron Straker]","startTime":4191.982,"endTime":4195.986,"body":"Yeah, it's been cool. Like"},{"speaker":"[Aaron Straker]","startTime":4191.982,"endTime":4195.986,"body":"I said, I'm enjoying it. I'm just, I'm being,"},{"speaker":"[Aaron Straker]","startTime":4196.146,"endTime":4201.472,"body":"like I've turned off the coach"},{"speaker":"[Aaron Straker]","startTime":4196.146,"endTime":4201.472,"body":"brain and you know, Aaron brain, which I normally"},{"speaker":"[Aaron Straker]","startTime":4201.492,"endTime":4205.135,"body":"am doing, and I'm just like"},{"speaker":"[Aaron Straker]","startTime":4201.492,"endTime":4205.135,"body":"along for the ride and just lifting weights"},{"speaker":"[Aaron Straker]","startTime":4205.175,"endTime":4210.101,"body":"and seeing what happens. So"},{"speaker":"[Aaron Straker]","startTime":4205.175,"endTime":4210.101,"body":"I am enjoying it in that regard and the camaraderie"},{"speaker":"[Bryan]","startTime":4209.782,"endTime":4209.962,"body":"Yep,"},{"speaker":"[Aaron Straker]","startTime":4210.141,"endTime":4210.841,"body":"part of it for sure."},{"speaker":"[Bryan]","startTime":4211.383,"endTime":4215.465,"body":"yeah absolutely. I haven't had a training"},{"speaker":"[Bryan]","startTime":4211.383,"endTime":4215.465,"body":"partner consistently for lifting for a really"},{"speaker":"[Bryan]","startTime":4215.505,"endTime":4219.986,"body":"long time. And part of that is because"},{"speaker":"[Bryan]","startTime":4215.505,"endTime":4219.986,"body":"I love training alone and having my headphones"},{"speaker":"[Bryan]","startTime":4220.026,"endTime":4225.849,"body":"in and focusing, but I do think with"},{"speaker":"[Bryan]","startTime":4220.026,"endTime":4225.849,"body":"the right training partners in the right environment,"},{"speaker":"[Bryan]","startTime":4226.129,"endTime":4228.229,"body":"that could be hugely productive."},{"speaker":"[Aaron Straker]","startTime":4228.762,"endTime":4230.122,"body":"Definitely, definitely."},{"speaker":"[Bryan]","startTime":4230.866,"endTime":4235.159,"body":"Yep. Well, I'm excited to see where"},{"speaker":"[Bryan]","startTime":4230.866,"endTime":4235.159,"body":"you end up and to continue watching fat loss"},{"speaker":"[Bryan]","startTime":4235.179,"endTime":4238.189,"body":"camp, uh, kind of culminate here. You"},{"speaker":"[Bryan]","startTime":4235.179,"endTime":4238.189,"body":"know, it's, it's good times."},{"speaker":"[Aaron Straker]","startTime":4238.678,"endTime":4242.71,"body":"Yeah. All right, as always,"},{"speaker":"[Aaron Straker]","startTime":4238.678,"endTime":4242.71,"body":"thank you guys for listening. Brian and"},{"speaker":"[Bryan]","startTime":4242.712,"endTime":4242.934,"body":"Brian"},{"speaker":"[Aaron Straker]","startTime":4242.77,"endTime":4242.97,"body":"I will"},{"speaker":"[Bryan]","startTime":4242.954,"endTime":4243.035,"body":"and"},{"speaker":"[Aaron Straker]","startTime":4242.99,"endTime":4243.151,"body":"talk"},{"speaker":"[Bryan]","startTime":4243.116,"endTime":4243.317,"body":"I will"},{"speaker":"[Aaron Straker]","startTime":4243.191,"endTime":4243.351,"body":"to you"},{"speaker":"[Bryan]","startTime":4243.338,"endTime":4243.6,"body":"talk to"},{"speaker":"[Aaron Straker]","startTime":4243.552,"endTime":4243.713,"body":"next"},{"speaker":"[Bryan]","startTime":4243.62,"endTime":4243.701,"body":"you"},{"speaker":"[Aaron Straker]","startTime":4243.753,"endTime":4243.913,"body":"week."},{"speaker":"[Bryan]","startTime":4243.862,"endTime":4244.689,"body":"next week. Yep."}]}