{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":28.233,"endTime":31.876,"body":"Happy Tuesday everyone, Monday"},{"speaker":"[Aaron Straker]","startTime":28.233,"endTime":31.876,"body":"if you are watching this on YouTube, welcome"},{"speaker":"[Aaron Straker]","startTime":31.896,"endTime":36.519999999999996,"body":"back to another episode of"},{"speaker":"[Aaron Straker]","startTime":31.896,"endTime":36.519999999999996,"body":"Eat, Train, Prosper. This is episode 128, which"},{"speaker":"[Aaron Straker]","startTime":36.56,"endTime":41.544,"body":"we are titling Anti-Percentage"},{"speaker":"[Aaron Straker]","startTime":36.56,"endTime":41.544,"body":"People with a question mark, because as always"},{"speaker":"[Aaron Straker]","startTime":41.604,"endTime":45.128,"body":"context is going to play an"},{"speaker":"[Aaron Straker]","startTime":41.604,"endTime":45.128,"body":"important role in the conversation that we"},{"speaker":"[Aaron Straker]","startTime":45.168,"endTime":49.391,"body":"are going to have on this episode."},{"speaker":"[Aaron Straker]","startTime":45.168,"endTime":49.391,"body":"As always, Brian, can you kick us off with"},{"speaker":"[Aaron Straker]","startTime":49.431,"endTime":50.572,"body":"some updates please?"},{"speaker":"[Bryan]","startTime":52.162,"endTime":56.163,"body":"Yeah, percentages do seem to always"},{"speaker":"[Bryan]","startTime":52.162,"endTime":56.163,"body":"rear their ugly head. I feel like this is one"},{"speaker":"[Bryan]","startTime":56.203,"endTime":61.865,"body":"of the most common questions we get"},{"speaker":"[Bryan]","startTime":56.203,"endTime":61.865,"body":"in the Paragon group is, hey, my last program,"},{"speaker":"[Bryan]","startTime":61.905,"endTime":65.346,"body":"we trained with percentages and I don't"},{"speaker":"[Bryan]","startTime":61.905,"endTime":65.346,"body":"see those here. So like, how am I supposed"},{"speaker":"[Bryan]","startTime":65.366,"endTime":70.747,"body":"to choose my weights? And so, yeah,"},{"speaker":"[Bryan]","startTime":65.366,"endTime":70.747,"body":"it's a good topic. And I'm sure we will get"},{"speaker":"[Bryan]","startTime":70.827,"endTime":76.469,"body":"into it and delve into all the details"},{"speaker":"[Bryan]","startTime":70.827,"endTime":76.469,"body":"here as we get going. As far as updates go."},{"speaker":"[Bryan]","startTime":78.44200000000001,"endTime":83.64500000000001,"body":"I have two, I guess. One has a couple"},{"speaker":"[Bryan]","startTime":78.44200000000001,"endTime":83.64500000000001,"body":"sections that follow it. So the first thing"},{"speaker":"[Bryan]","startTime":83.965,"endTime":88.368,"body":"is, I'll just cover the annoying one,"},{"speaker":"[Bryan]","startTime":83.965,"endTime":88.368,"body":"is yesterday I went to go do my bike ride."},{"speaker":"[Bryan]","startTime":88.388,"endTime":92.251,"body":"I've talked about how I love to do"},{"speaker":"[Bryan]","startTime":88.388,"endTime":92.251,"body":"these really long endurance rides on Mondays"},{"speaker":"[Bryan]","startTime":92.291,"endTime":96.994,"body":"to kind of set the week up. So it was"},{"speaker":"[Bryan]","startTime":92.291,"endTime":96.994,"body":"like 8.30 a.m. I just dropped the kids off"},{"speaker":"[Bryan]","startTime":97.014,"endTime":100.296,"body":"at school, I was hyped about my long"},{"speaker":"[Bryan]","startTime":97.014,"endTime":100.296,"body":"bike ride that I had planned out the night"},{"speaker":"[Bryan]","startTime":100.316,"endTime":106.841,"body":"before. And I go to take my bike out"},{"speaker":"[Bryan]","startTime":100.316,"endTime":106.841,"body":"of the garage. I'm like, oh, the air is a little"},{"speaker":"[Bryan]","startTime":106.881,"endTime":111.17,"body":"low, I should fill that up. And then"},{"speaker":"[Bryan]","startTime":106.881,"endTime":111.17,"body":"as soon as I put the pump onto the air valve,"},{"speaker":"[Bryan]","startTime":112.031,"endTime":119.493,"body":"the little air valve piece at the top"},{"speaker":"[Bryan]","startTime":112.031,"endTime":119.493,"body":"popped off and the entire tire drained of air"},{"speaker":"[Bryan]","startTime":119.533,"endTime":125.315,"body":"just flooded air out. And then I couldn't"},{"speaker":"[Bryan]","startTime":119.533,"endTime":125.315,"body":"get the air to go back in after that. So I"},{"speaker":"[Bryan]","startTime":125.335,"endTime":128.876,"body":"went to my buddy's house, I had him"},{"speaker":"[Bryan]","startTime":125.335,"endTime":128.876,"body":"fix the air valve. I was like, sweet, good"},{"speaker":"[Bryan]","startTime":128.89600000000002,"endTime":134.558,"body":"to go. I'll pump it up. It's nine o'clock."},{"speaker":"[Bryan]","startTime":128.89600000000002,"endTime":134.558,"body":"Only a half hour late. All good. Even with"},{"speaker":"[Bryan]","startTime":134.618,"endTime":140.201,"body":"the new air valve put in, the tire"},{"speaker":"[Bryan]","startTime":134.618,"endTime":140.201,"body":"still would not hold air. And then I run tubeless"},{"speaker":"[Bryan]","startTime":140.221,"endTime":145.38299999999998,"body":"tires, which basically means that you"},{"speaker":"[Bryan]","startTime":140.221,"endTime":145.38299999999998,"body":"just have the tire with a bunch of sealant"},{"speaker":"[Bryan]","startTime":145.44299999999998,"endTime":150.005,"body":"inside. And the idea is that if you"},{"speaker":"[Bryan]","startTime":145.44299999999998,"endTime":150.005,"body":"get a hole or a small puncture in your tire,"},{"speaker":"[Bryan]","startTime":150.325,"endTime":155.047,"body":"the sealant essentially goes to work"},{"speaker":"[Bryan]","startTime":150.325,"endTime":155.047,"body":"and patches the hole for you as you're riding."},{"speaker":"[Bryan]","startTime":155.087,"endTime":158.949,"body":"So you almost don't even need to stop"},{"speaker":"[Bryan]","startTime":155.087,"endTime":158.949,"body":"or worry about it. Whereas if you had a tube"},{"speaker":"[Bryan]","startTime":159.489,"endTime":162.639,"body":"and you get a flat. Well, your tube"},{"speaker":"[Bryan]","startTime":159.489,"endTime":162.639,"body":"is punctured. You need to take the tube out."},{"speaker":"[Bryan]","startTime":162.659,"endTime":166.322,"body":"You need to put a new tube in and all"},{"speaker":"[Bryan]","startTime":162.659,"endTime":166.322,"body":"this stuff. So tubeless tires are the jam."},{"speaker":"[Bryan]","startTime":167.143,"endTime":172.707,"body":"But the problem in this situation was"},{"speaker":"[Bryan]","startTime":167.143,"endTime":172.707,"body":"that the fact that the tire went completely"},{"speaker":"[Bryan]","startTime":172.747,"endTime":174.729,"body":"flat, it no longer had."},{"speaker":"[Bryan]","startTime":177.762,"endTime":182.385,"body":"the word. Maybe the tire was no longer"},{"speaker":"[Bryan]","startTime":177.762,"endTime":182.385,"body":"sealed to the like wheel rim itself. And so"},{"speaker":"[Bryan]","startTime":182.466,"endTime":186.209,"body":"all the sealant started dripping out."},{"speaker":"[Bryan]","startTime":182.466,"endTime":186.209,"body":"And so I had like sealant just like shooting"},{"speaker":"[Bryan]","startTime":186.309,"endTime":190.592,"body":"out and dripping out everywhere. I"},{"speaker":"[Bryan]","startTime":186.309,"endTime":190.592,"body":"couldn't get my tire to hold air. Anyway, long"},{"speaker":"[Bryan]","startTime":190.632,"endTime":195.817,"body":"story short, I basically had to take"},{"speaker":"[Bryan]","startTime":190.632,"endTime":195.817,"body":"my bike into the shop and have them keep it"},{"speaker":"[Bryan]","startTime":195.857,"endTime":201.682,"body":"overnight. So I did not get to ride"},{"speaker":"[Bryan]","startTime":195.857,"endTime":201.682,"body":"yesterday. My bike's currently in the shop"},{"speaker":"[Bryan]","startTime":201.722,"endTime":205.565,"body":"today. So I don't even know when it's"},{"speaker":"[Bryan]","startTime":201.722,"endTime":205.565,"body":"going to be ready for me to ride later today,"},{"speaker":"[Bryan]","startTime":205.625,"endTime":210.996,"body":"possibly. So I just lifted yesterday,"},{"speaker":"[Bryan]","startTime":205.625,"endTime":210.996,"body":"which was great. And that actually kind of"},{"speaker":"[Bryan]","startTime":211.036,"endTime":217.981,"body":"leads me into my next topic, which"},{"speaker":"[Bryan]","startTime":211.036,"endTime":217.981,"body":"was that just in the last few days, since we"},{"speaker":"[Bryan]","startTime":218.022,"endTime":225.807,"body":"had our prior episode of ETP, I have"},{"speaker":"[Bryan]","startTime":218.022,"endTime":225.807,"body":"began to get extremely lean. And it's not just"},{"speaker":"[Bryan]","startTime":225.847,"endTime":231.952,"body":"like the scale dropping, which yes,"},{"speaker":"[Bryan]","startTime":225.847,"endTime":231.952,"body":"that's true, but I catch glimpses of myself"},{"speaker":"[Bryan]","startTime":232.012,"endTime":237.932,"body":"now, and I'm like, wow. I have not"},{"speaker":"[Bryan]","startTime":232.012,"endTime":237.932,"body":"seen an ab like that or a serratus or a delt"},{"speaker":"[Bryan]","startTime":237.992,"endTime":242.195,"body":"or like a tricep or whatever the you"},{"speaker":"[Bryan]","startTime":237.992,"endTime":242.195,"body":"knew what I'm talking about where you like"},{"speaker":"[Bryan]","startTime":242.215,"endTime":246.438,"body":"walk by a mirror and you're like, what"},{"speaker":"[Bryan]","startTime":242.215,"endTime":246.438,"body":"the fuck? Um, those sorts of things like hadn't"},{"speaker":"[Bryan]","startTime":246.478,"endTime":251.181,"body":"happened to me at all throughout this"},{"speaker":"[Bryan]","startTime":246.478,"endTime":251.181,"body":"process, even though I had been losing weight."},{"speaker":"[Bryan]","startTime":251.522,"endTime":256.685,"body":"And so I kind of was on the fence about"},{"speaker":"[Bryan]","startTime":251.522,"endTime":256.685,"body":"whether I was losing muscle. I didn't really"},{"speaker":"[Bryan]","startTime":256.725,"endTime":260.668,"body":"know. I was like, I just kind of look"},{"speaker":"[Bryan]","startTime":256.725,"endTime":260.668,"body":"like this smaller version of myself, but I"},{"speaker":"[Bryan]","startTime":260.70799999999997,"endTime":265.459,"body":"don't really feel like more defined"},{"speaker":"[Bryan]","startTime":260.70799999999997,"endTime":265.459,"body":"or. more etched or anything like that. And"},{"speaker":"[Bryan]","startTime":265.47900000000004,"endTime":270.96299999999997,"body":"then just in the last few days, it's"},{"speaker":"[Bryan]","startTime":265.47900000000004,"endTime":270.96299999999997,"body":"all hit me and the scale dropped like super"},{"speaker":"[Bryan]","startTime":271.023,"endTime":277.46799999999996,"body":"low. I had a 187 weigh in a few days"},{"speaker":"[Bryan]","startTime":271.023,"endTime":277.46799999999996,"body":"ago and then we went to this concert on Saturday"},{"speaker":"[Bryan]","startTime":277.528,"endTime":280.851,"body":"night and I didn't really eat in the"},{"speaker":"[Bryan]","startTime":277.528,"endTime":280.851,"body":"evening and woke up the next morning and I"},{"speaker":"[Bryan]","startTime":280.871,"endTime":288.076,"body":"was 185. And then I ate a bunch of"},{"speaker":"[Bryan]","startTime":280.871,"endTime":288.076,"body":"food the next day and then this morning I was"},{"speaker":"[Bryan]","startTime":288.096,"endTime":293.828,"body":"187 again. So. It looks like my body"},{"speaker":"[Bryan]","startTime":288.096,"endTime":293.828,"body":"weight's now like firmly into the mid to high"},{"speaker":"[Bryan]","startTime":293.968,"endTime":299.891,"body":"once one eighties, which is really"},{"speaker":"[Bryan]","startTime":293.968,"endTime":299.891,"body":"the point where I've talked about in prior"},{"speaker":"[Bryan]","startTime":299.951,"endTime":304.633,"body":"years of ETP. It's really that point"},{"speaker":"[Bryan]","startTime":299.951,"endTime":304.633,"body":"in the mid to high one eighties where I start"},{"speaker":"[Bryan]","startTime":304.674,"endTime":310.537,"body":"to a feel really lean, look really"},{"speaker":"[Bryan]","startTime":304.674,"endTime":310.537,"body":"lean, also tend to lose a little bit of strength"},{"speaker":"[Bryan]","startTime":310.757,"endTime":316.24,"body":"on certain movements here and there"},{"speaker":"[Bryan]","startTime":310.757,"endTime":316.24,"body":"and generally start to begin feeling some of"},{"speaker":"[Bryan]","startTime":316.26,"endTime":322.318,"body":"the effects of diet fatigue overall."},{"speaker":"[Bryan]","startTime":316.26,"endTime":322.318,"body":"And so it's been really interesting in this"},{"speaker":"[Bryan]","startTime":322.378,"endTime":326.259,"body":"experiment right now that I'm running"},{"speaker":"[Bryan]","startTime":322.378,"endTime":326.259,"body":"with the successive amount of cardio because"},{"speaker":"[Bryan]","startTime":327.02,"endTime":334.662,"body":"I am getting really lean and I am not"},{"speaker":"[Bryan]","startTime":327.02,"endTime":334.662,"body":"hungry at all. I literally have to force myself"},{"speaker":"[Bryan]","startTime":334.702,"endTime":339.203,"body":"to eat food. I find myself eating dinner,"},{"speaker":"[Bryan]","startTime":334.702,"endTime":339.203,"body":"you know, at my normal time where I would normally"},{"speaker":"[Bryan]","startTime":339.423,"endTime":345.685,"body":"stop eating at 630 and go to bed. And"},{"speaker":"[Bryan]","startTime":339.423,"endTime":345.685,"body":"by eight or nine PM, I am so hungry that I"},{"speaker":"[Bryan]","startTime":345.705,"endTime":351.584,"body":"find myself just crushing all sorts"},{"speaker":"[Bryan]","startTime":345.705,"endTime":351.584,"body":"of food right before bed, which then has implications"},{"speaker":"[Bryan]","startTime":351.624,"endTime":356.367,"body":"on the quality of my sleep, which isn't"},{"speaker":"[Bryan]","startTime":351.624,"endTime":356.367,"body":"great. But the point being mostly that I am"},{"speaker":"[Bryan]","startTime":356.407,"endTime":363.511,"body":"just eating so much food. I'm never"},{"speaker":"[Bryan]","startTime":356.407,"endTime":363.511,"body":"hungry. And I can't like for sure say that"},{"speaker":"[Bryan]","startTime":363.571,"endTime":370.895,"body":"I'm not losing muscle or whatever,"},{"speaker":"[Bryan]","startTime":363.571,"endTime":370.895,"body":"but comparing my current deficit, if you want"},{"speaker":"[Bryan]","startTime":370.915,"endTime":378.648,"body":"to call it that, to prior years. this"},{"speaker":"[Bryan]","startTime":370.915,"endTime":378.648,"body":"is insanely easy. I have zero diet fatigue."},{"speaker":"[Bryan]","startTime":378.688,"endTime":385.191,"body":"I'm eating so much food. And I'm getting"},{"speaker":"[Bryan]","startTime":378.688,"endTime":385.191,"body":"as lean as I was. And when you actually look"},{"speaker":"[Bryan]","startTime":385.231,"endTime":388.433,"body":"at the strength and muscle loss, well,"},{"speaker":"[Bryan]","startTime":385.231,"endTime":388.433,"body":"muscle loss is ambiguous. So I don't really"},{"speaker":"[Bryan]","startTime":388.453,"endTime":392.315,"body":"know. But strength loss is like, you"},{"speaker":"[Bryan]","startTime":388.453,"endTime":392.315,"body":"know, a rep here, rep there, and only on certain"},{"speaker":"[Bryan]","startTime":392.335,"endTime":397.078,"body":"movements, like mostly chest pressing"},{"speaker":"[Bryan]","startTime":392.335,"endTime":397.078,"body":"movements and stuff like that. But a lot of"},{"speaker":"[Bryan]","startTime":397.118,"endTime":400.94,"body":"other movements are still progressing,"},{"speaker":"[Bryan]","startTime":397.118,"endTime":400.94,"body":"like leg curls, pull downs, things like that."},{"speaker":"[Bryan]","startTime":400.98,"endTime":407.962,"body":"And so ultimately, when I reflect on"},{"speaker":"[Bryan]","startTime":400.98,"endTime":407.962,"body":"what it feels like being at 187 right now versus"},{"speaker":"[Bryan]","startTime":407.982,"endTime":414.604,"body":"what it feels like being at 187 when"},{"speaker":"[Bryan]","startTime":407.982,"endTime":414.604,"body":"I'm dieting to do it. I don't feel like I'm"},{"speaker":"[Bryan]","startTime":414.644,"endTime":419.025,"body":"dieting. I feel like I'm in a surplus"},{"speaker":"[Bryan]","startTime":414.644,"endTime":419.025,"body":"and yet I'm losing weight. And so this has"},{"speaker":"[Bryan]","startTime":419.065,"endTime":424.547,"body":"been, man, I don't even know what to"},{"speaker":"[Bryan]","startTime":419.065,"endTime":424.547,"body":"think of it because my advice has been 100%"},{"speaker":"[Bryan]","startTime":424.827,"endTime":428.748,"body":"counter to this for years and years"},{"speaker":"[Bryan]","startTime":424.827,"endTime":428.748,"body":"and years. It's, you know, don't overdo the"},{"speaker":"[Bryan]","startTime":428.768,"endTime":433.169,"body":"cardio, make sure that you're doing"},{"speaker":"[Bryan]","startTime":428.768,"endTime":433.169,"body":"it via like steps, something you can control,"},{"speaker":"[Bryan]","startTime":433.509,"endTime":439.431,"body":"make sure that you're you know, monitoring"},{"speaker":"[Bryan]","startTime":433.509,"endTime":439.431,"body":"calories and body weight on scales and protein"},{"speaker":"[Bryan]","startTime":439.471,"endTime":443.592,"body":"intake and all of these different things,"},{"speaker":"[Bryan]","startTime":439.471,"endTime":443.592,"body":"because everything matters. And it's not that"},{"speaker":"[Bryan]","startTime":443.672,"endTime":448.614,"body":"I think that things don't matter. Now,"},{"speaker":"[Bryan]","startTime":443.672,"endTime":448.614,"body":"it's just, I'm really wrapping my head around"},{"speaker":"[Bryan]","startTime":448.654,"endTime":452.755,"body":"this and trying to figure it out. And"},{"speaker":"[Bryan]","startTime":448.654,"endTime":452.755,"body":"I understand it's an n of one, and this probably"},{"speaker":"[Bryan]","startTime":453.055,"endTime":459.237,"body":"may or may not work with other people."},{"speaker":"[Bryan]","startTime":453.055,"endTime":459.237,"body":"But it has been, it has been wild and eye opening"},{"speaker":"[Bryan]","startTime":459.257,"endTime":463.231,"body":"for me and I Yeah, just kind of curious"},{"speaker":"[Bryan]","startTime":459.257,"endTime":463.231,"body":"to kind of see how it continues for the next"},{"speaker":"[Bryan]","startTime":463.252,"endTime":464.537,"body":"three or four weeks until the race."},{"speaker":"[Aaron Straker]","startTime":466.805,"endTime":472.548,"body":"question for you because what"},{"speaker":"[Aaron Straker]","startTime":466.805,"endTime":472.548,"body":"I don't want is for people to kind of get the"},{"speaker":"[Aaron Straker]","startTime":472.649,"endTime":475.03,"body":"wrong, take the wrong message"},{"speaker":"[Aaron Straker]","startTime":472.649,"endTime":475.03,"body":"away from this."},{"speaker":"[Bryan]","startTime":475.206,"endTime":476.953,"body":"Yeah, I don't either, for sure. No,"},{"speaker":"[Bryan]","startTime":475.206,"endTime":476.953,"body":"I get that."},{"speaker":"[Aaron Straker]","startTime":477.352,"endTime":483.135,"body":"What is your current, let's"},{"speaker":"[Aaron Straker]","startTime":477.352,"endTime":483.135,"body":"call it like a weekly, hourly investment into"},{"speaker":"[Aaron Straker]","startTime":483.536,"endTime":484.936,"body":"bicycle riding time?"},{"speaker":"[Bryan]","startTime":484.882,"endTime":487.883,"body":"Yeah, yeah, yeah. No, no, for sure."},{"speaker":"[Bryan]","startTime":484.882,"endTime":487.883,"body":"That's like the that's the next point I was"},{"speaker":"[Bryan]","startTime":487.923,"endTime":493.785,"body":"going to make is I'm literally I'm"},{"speaker":"[Bryan]","startTime":487.923,"endTime":493.785,"body":"probably averaging 10 hours a week of biking"},{"speaker":"[Bryan]","startTime":493.925,"endTime":499.528,"body":"and it's between eight and 11 hours"},{"speaker":"[Bryan]","startTime":493.925,"endTime":499.528,"body":"most weeks. And so yeah, it's it's, it's not"},{"speaker":"[Bryan]","startTime":499.588,"endTime":502.409,"body":"something that most people are going"},{"speaker":"[Bryan]","startTime":499.588,"endTime":502.409,"body":"to be like, well, I'll just do cardio and eat"},{"speaker":"[Bryan]","startTime":502.449,"endTime":506.73,"body":"a bunch of food and I'll lose weight"},{"speaker":"[Bryan]","startTime":502.449,"endTime":506.73,"body":"like Brian does, like it really is a balance"},{"speaker":"[Bryan]","startTime":506.81,"endTime":512.773,"body":"of life. And so when you're struck"},{"speaker":"[Bryan]","startTime":506.81,"endTime":512.773,"body":"with this choice of a normal person who works"},{"speaker":"[Bryan]","startTime":512.793,"endTime":516.887,"body":"a normal job and has normal things"},{"speaker":"[Bryan]","startTime":512.793,"endTime":516.887,"body":"that they need to take care of on a daily basis."},{"speaker":"[Bryan]","startTime":517.887,"endTime":522.9100000000001,"body":"The idea of trying to fit in 10 hours"},{"speaker":"[Bryan]","startTime":517.887,"endTime":522.9100000000001,"body":"of cardio on top of four hours of lifting in"},{"speaker":"[Bryan]","startTime":522.95,"endTime":527.5930000000001,"body":"a week, it's like half of a full-time"},{"speaker":"[Bryan]","startTime":522.95,"endTime":527.5930000000001,"body":"job. And so yeah, I mean, that's obviously"},{"speaker":"[Bryan]","startTime":527.613,"endTime":528.313,"body":"a really good point."},{"speaker":"[Aaron Straker]","startTime":529.937,"endTime":534.598,"body":"Yeah, but I think it does go"},{"speaker":"[Aaron Straker]","startTime":529.937,"endTime":534.598,"body":"to show like, when you have someone who's like"},{"speaker":"[Aaron Straker]","startTime":534.8779999999999,"endTime":538.319,"body":"metabolically healthy, like"},{"speaker":"[Aaron Straker]","startTime":534.8779999999999,"endTime":538.319,"body":"yourself in those sorts of things, you have"},{"speaker":"[Aaron Straker]","startTime":538.359,"endTime":543.72,"body":"like good food habits for the"},{"speaker":"[Aaron Straker]","startTime":538.359,"endTime":543.72,"body":"most part in these sorts of things. Like eat"},{"speaker":"[Aaron Straker]","startTime":544.261,"endTime":550.262,"body":"less, move more, like does"},{"speaker":"[Aaron Straker]","startTime":544.261,"endTime":550.262,"body":"work, you know? And then that eat less, move"},{"speaker":"[Aaron Straker]","startTime":550.302,"endTime":554.664,"body":"more is like a, it's a sliding"},{"speaker":"[Aaron Straker]","startTime":550.302,"endTime":554.664,"body":"scale. You're not really doing much of the"},{"speaker":"[Aaron Straker]","startTime":554.784,"endTime":559.546,"body":"eat less, but you're doing"},{"speaker":"[Aaron Straker]","startTime":554.784,"endTime":559.546,"body":"a lot more of the move more. And that scale"},{"speaker":"[Aaron Straker]","startTime":559.566,"endTime":563.689,"body":"kind of slides, but it is one"},{"speaker":"[Aaron Straker]","startTime":559.566,"endTime":563.689,"body":"of those things like, yeah, you have the, and"},{"speaker":"[Aaron Straker]","startTime":563.709,"endTime":567.772,"body":"you're preparing for like a"},{"speaker":"[Aaron Straker]","startTime":563.709,"endTime":567.772,"body":"race. So you like these, these training sessions"},{"speaker":"[Aaron Straker]","startTime":567.832,"endTime":571.895,"body":"are, they're training sessions."},{"speaker":"[Aaron Straker]","startTime":567.832,"endTime":571.895,"body":"You're not just like fucking around on a bicycle"},{"speaker":"[Aaron Straker]","startTime":571.955,"endTime":574.036,"body":"riding laps around the neighborhood"},{"speaker":"[Bryan]","startTime":573.962,"endTime":574.123,"body":"trying"},{"speaker":"[Aaron Straker]","startTime":574.076,"endTime":574.257,"body":"sort"},{"speaker":"[Bryan]","startTime":574.143,"endTime":574.425,"body":"to burn"},{"speaker":"[Aaron Straker]","startTime":574.297,"endTime":574.677,"body":"of thing."},{"speaker":"[Bryan]","startTime":574.445,"endTime":575.896,"body":"calories or whatever. Yeah, yeah."},{"speaker":"[Aaron Straker]","startTime":575.758,"endTime":580.201,"body":"Yeah. So, but, but it is a,"},{"speaker":"[Aaron Straker]","startTime":575.758,"endTime":580.201,"body":"it's, it's a very cool, you know, real world"},{"speaker":"[Aaron Straker]","startTime":580.241,"endTime":583.363,"body":"representation of, Hey, I've"},{"speaker":"[Aaron Straker]","startTime":580.241,"endTime":583.363,"body":"taken this, you know, different approach and"},{"speaker":"[Aaron Straker]","startTime":583.443,"endTime":587.416,"body":"I'm still getting quite lean."},{"speaker":"[Aaron Straker]","startTime":583.443,"endTime":587.416,"body":"you know, body composition is improving these"},{"speaker":"[Aaron Straker]","startTime":587.457,"endTime":589.48,"body":"sorts of things via this different"},{"speaker":"[Aaron Straker]","startTime":587.457,"endTime":589.48,"body":"modality."},{"speaker":"[Bryan]","startTime":590.166,"endTime":595.689,"body":"Yep. There's a small piece of me that"},{"speaker":"[Bryan]","startTime":590.166,"endTime":595.689,"body":"is considering doing a photo shoot like I usually"},{"speaker":"[Bryan]","startTime":595.729,"endTime":601.272,"body":"do at the end of my diets in October"},{"speaker":"[Bryan]","startTime":595.729,"endTime":601.272,"body":"or whenever the bike race ends and shaving"},{"speaker":"[Bryan]","startTime":601.312,"endTime":605.474,"body":"the chest, which I haven't done in"},{"speaker":"[Bryan]","startTime":601.312,"endTime":605.474,"body":"a year and tanning up and doing the whole thing"},{"speaker":"[Bryan]","startTime":605.514,"endTime":609.677,"body":"in the same scene where I always do"},{"speaker":"[Bryan]","startTime":605.514,"endTime":609.677,"body":"it and having the shots. Because even though"},{"speaker":"[Bryan]","startTime":609.717,"endTime":616.6,"body":"that's not, it's probably not as accurate"},{"speaker":"[Bryan]","startTime":609.717,"endTime":616.6,"body":"as getting a Dexa, which still has its potential"},{"speaker":"[Bryan]","startTime":616.68,"endTime":621.99,"body":"errors in there. But, um, But at least"},{"speaker":"[Bryan]","startTime":616.68,"endTime":621.99,"body":"like, man, standing up there in that same scene"},{"speaker":"[Bryan]","startTime":622.01,"endTime":626.452,"body":"with the same photographer in a similar"},{"speaker":"[Bryan]","startTime":622.01,"endTime":626.452,"body":"type situation at a similar type body weight"},{"speaker":"[Bryan]","startTime":626.492,"endTime":630.893,"body":"as I've done in prior years, but with"},{"speaker":"[Bryan]","startTime":626.492,"endTime":630.893,"body":"a completely different approach to get there."},{"speaker":"[Bryan]","startTime":631.553,"endTime":635.674,"body":"I think that could make for a really"},{"speaker":"[Bryan]","startTime":631.553,"endTime":635.674,"body":"cool story and some educational material. And"},{"speaker":"[Bryan]","startTime":635.714,"endTime":640.415,"body":"so I'm not fully in on it yet, but"},{"speaker":"[Bryan]","startTime":635.714,"endTime":640.415,"body":"that was an idea I just had yesterday when"},{"speaker":"[Bryan]","startTime":640.455,"endTime":644.397,"body":"I looked in the mirror and caught that"},{"speaker":"[Bryan]","startTime":640.455,"endTime":644.397,"body":"glimpse. So yeah, I mean, I'll keep you all"},{"speaker":"[Bryan]","startTime":644.437,"endTime":649.698,"body":"updated as we get going here, but,"},{"speaker":"[Bryan]","startTime":644.437,"endTime":649.698,"body":"or as we keep going. But that's the update"},{"speaker":"[Bryan]","startTime":649.718,"endTime":651.404,"body":"for now. So yeah, what's going on with"},{"speaker":"[Bryan]","startTime":649.718,"endTime":651.404,"body":"you, bud?"},{"speaker":"[Aaron Straker]","startTime":651.997,"endTime":652.698,"body":"Suggestion."},{"speaker":"[Bryan]","startTime":653.029,"endTime":653.169,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":653.619,"endTime":657.265,"body":"We move forward with the photo"},{"speaker":"[Aaron Straker]","startTime":653.619,"endTime":657.265,"body":"shoot, we take that iconic Brian Boor scene"},{"speaker":"[Aaron Straker]","startTime":657.285,"endTime":662.353,"body":"in front of the fuckin' mountains"},{"speaker":"[Aaron Straker]","startTime":657.285,"endTime":662.353,"body":"with the back double bi-pose, but you have"},{"speaker":"[Aaron Straker]","startTime":662.373,"endTime":664.236,"body":"like your bike resting against"},{"speaker":"[Aaron Straker]","startTime":662.373,"endTime":664.236,"body":"your hip."},{"speaker":"[Bryan]","startTime":665.862,"endTime":670.044,"body":"Yeah, no, I mean, or I'm holding it"},{"speaker":"[Bryan]","startTime":665.862,"endTime":670.044,"body":"up overhead like, like that and just back looking"},{"speaker":"[Bryan]","startTime":670.164,"endTime":670.844,"body":"at, you know."},{"speaker":"[Aaron Straker]","startTime":670.981,"endTime":672.111,"body":"Yeah, yeah, I say"},{"speaker":"[Bryan]","startTime":672.065,"endTime":672.205,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":672.131,"endTime":672.273,"body":"we"},{"speaker":"[Bryan]","startTime":672.245,"endTime":672.265,"body":"a"},{"speaker":"[Aaron Straker]","startTime":672.293,"endTime":672.414,"body":"do"},{"speaker":"[Bryan]","startTime":672.305,"endTime":672.645,"body":"few different"},{"speaker":"[Aaron Straker]","startTime":672.475,"endTime":672.555,"body":"it."},{"speaker":"[Bryan]","startTime":672.705,"endTime":675.566,"body":"options there. We'll see what we can"},{"speaker":"[Bryan]","startTime":672.705,"endTime":675.566,"body":"do. I'm definitely not going to run this year"},{"speaker":"[Bryan]","startTime":675.626,"endTime":680.008,"body":"since you know, I tore my planner fashion"},{"speaker":"[Bryan]","startTime":675.626,"endTime":680.008,"body":"last year trying to run during my photo shoot."},{"speaker":"[Bryan]","startTime":680.168,"endTime":680.488,"body":"So yeah,"},{"speaker":"[Aaron Straker]","startTime":680.985,"endTime":682.539,"body":"Yeah, it's probably for the"},{"speaker":"[Aaron Straker]","startTime":680.985,"endTime":682.539,"body":"best."},{"speaker":"[Bryan]","startTime":682.969,"endTime":684.649,"body":"yeah. All right. What's going on with"},{"speaker":"[Bryan]","startTime":682.969,"endTime":684.649,"body":"you, bud?"},{"speaker":"[Aaron Straker]","startTime":686.649,"endTime":691.232,"body":"So I guess on the back end"},{"speaker":"[Aaron Straker]","startTime":686.649,"endTime":691.232,"body":"of last week, and Brian and I were talking"},{"speaker":"[Aaron Straker]","startTime":691.252,"endTime":698.317,"body":"a little bit off air, I am"},{"speaker":"[Aaron Straker]","startTime":691.252,"endTime":698.317,"body":"experiencing some of my personal deload signals"},{"speaker":"[Aaron Straker]","startTime":698.897,"endTime":705.001,"body":"this week. My training enjoyment"},{"speaker":"[Aaron Straker]","startTime":698.897,"endTime":705.001,"body":"is down significantly. However, I think there's"},{"speaker":"[Aaron Straker]","startTime":705.021,"endTime":710.585,"body":"a few variables on this one."},{"speaker":"[Aaron Straker]","startTime":705.021,"endTime":710.585,"body":"A couple of the guys went back to Australia"},{"speaker":"[Aaron Straker]","startTime":710.805,"endTime":714.848,"body":"because they are in the final"},{"speaker":"[Aaron Straker]","startTime":710.805,"endTime":714.848,"body":"weeks before their shows who are competing."},{"speaker":"[Aaron Straker]","startTime":714.928,"endTime":720.262,"body":"So... Training camp has been"},{"speaker":"[Aaron Straker]","startTime":714.928,"endTime":720.262,"body":"reduced from consistent three or four individuals"},{"speaker":"[Aaron Straker]","startTime":720.342,"endTime":724.964,"body":"to just now me. Jackson is"},{"speaker":"[Aaron Straker]","startTime":720.342,"endTime":724.964,"body":"in Singapore kicking off the first leg of his"},{"speaker":"[Aaron Straker]","startTime":725.044,"endTime":732.486,"body":"like, he's doing like an Asia"},{"speaker":"[Aaron Straker]","startTime":725.044,"endTime":732.486,"body":"seminar tour sort of thing, so he's on his"},{"speaker":"[Aaron Straker]","startTime":732.526,"endTime":736.648,"body":"first leg of that. So I'm riding"},{"speaker":"[Aaron Straker]","startTime":732.526,"endTime":736.648,"body":"solo for a bit, and these are, I put on my"},{"speaker":"[Aaron Straker]","startTime":736.688,"endTime":742.913,"body":"story today, like the... Like"},{"speaker":"[Aaron Straker]","startTime":736.688,"endTime":742.913,"body":"the misery of the training sessions because"},{"speaker":"[Aaron Straker]","startTime":742.933,"endTime":745.814,"body":"they're so grueling, like the"},{"speaker":"[Aaron Straker]","startTime":742.933,"endTime":745.814,"body":"more people you have, you're like dividing"},{"speaker":"[Aaron Straker]","startTime":745.834,"endTime":750.215,"body":"the misery by the number of"},{"speaker":"[Aaron Straker]","startTime":745.834,"endTime":750.215,"body":"people. And like when you're dividing by one,"},{"speaker":"[Aaron Straker]","startTime":750.615,"endTime":751.555,"body":"it's fucking sucks."},{"speaker":"[Bryan]","startTime":752.476,"endTime":752.898,"body":"It's one"},{"speaker":"[Aaron Straker]","startTime":753.376,"endTime":757.317,"body":"It's one, yeah. And it's like,"},{"speaker":"[Aaron Straker]","startTime":753.376,"endTime":757.317,"body":"you don't have that person in your ear that's"},{"speaker":"[Aaron Straker]","startTime":757.337,"endTime":760.518,"body":"like, come on, you know, one"},{"speaker":"[Aaron Straker]","startTime":757.337,"endTime":760.518,"body":"more. And then it's gambling, right? On like,"},{"speaker":"[Aaron Straker]","startTime":760.718,"endTime":765.919,"body":"is this one RIR? Do I have"},{"speaker":"[Aaron Straker]","startTime":760.718,"endTime":765.919,"body":"this next rep? Like on my today training legs,"},{"speaker":"[Aaron Straker]","startTime":766.039,"endTime":772.073,"body":"I got pinned on both hack squat"},{"speaker":"[Aaron Straker]","startTime":766.039,"endTime":772.073,"body":"sets. Like I gambled on both and lost. And"},{"speaker":"[Aaron Straker]","startTime":772.113,"endTime":777.575,"body":"it's just, it's a tough training"},{"speaker":"[Aaron Straker]","startTime":772.113,"endTime":777.575,"body":"session solo. And like I said, some of my deload"},{"speaker":"[Aaron Straker]","startTime":777.615,"endTime":782.377,"body":"signals are starting to go,"},{"speaker":"[Aaron Straker]","startTime":777.615,"endTime":782.377,"body":"like my enjoyment in training is down a little"},{"speaker":"[Aaron Straker]","startTime":782.397,"endTime":787.78,"body":"bit. I feel it, energy levels."},{"speaker":"[Aaron Straker]","startTime":782.397,"endTime":787.78,"body":"And from my own kind of subjective, you know,"},{"speaker":"[Aaron Straker]","startTime":787.96,"endTime":793.262,"body":"personal experience, I'm still"},{"speaker":"[Aaron Straker]","startTime":787.96,"endTime":793.262,"body":"a little bit fatter than when these sorts of"},{"speaker":"[Aaron Straker]","startTime":793.362,"endTime":799.204,"body":"signals will start to show"},{"speaker":"[Aaron Straker]","startTime":793.362,"endTime":799.204,"body":"up. So I'm probably going to wait till like"},{"speaker":"[Aaron Straker]","startTime":799.224,"endTime":803.353,"body":"the next, lower like, like"},{"speaker":"[Aaron Straker]","startTime":799.224,"endTime":803.353,"body":"tomorrow's a rest day, which is nice. And then"},{"speaker":"[Aaron Straker]","startTime":803.593,"endTime":807.238,"body":"maybe back off some things"},{"speaker":"[Aaron Straker]","startTime":803.593,"endTime":807.238,"body":"a little bit, reduce some of the intensity"},{"speaker":"[Aaron Straker]","startTime":807.278,"endTime":811.444,"body":"techniques, those sorts of"},{"speaker":"[Aaron Straker]","startTime":807.278,"endTime":811.444,"body":"things. I wanna get a couple of days without"},{"speaker":"[Aaron Straker]","startTime":811.484,"endTime":815.168,"body":"caffeine to see how I feel"},{"speaker":"[Aaron Straker]","startTime":811.484,"endTime":815.168,"body":"there and then reassess."},{"speaker":"[Bryan]","startTime":815.958,"endTime":819.779,"body":"Cool, one of the questions I didn't"},{"speaker":"[Bryan]","startTime":815.958,"endTime":819.779,"body":"get to ask in the training camp episode last"},{"speaker":"[Bryan]","startTime":819.839,"endTime":825.642,"body":"week that I think is relevant now is"},{"speaker":"[Bryan]","startTime":819.839,"endTime":825.642,"body":"what is the general viewpoint on deloads or"},{"speaker":"[Bryan]","startTime":825.702,"endTime":831.886,"body":"recovery weeks within the training"},{"speaker":"[Bryan]","startTime":825.702,"endTime":831.886,"body":"camp crew, given that you have a mix of enhanced"},{"speaker":"[Bryan]","startTime":831.906,"endTime":835.047,"body":"and non-enhanced people, and then we"},{"speaker":"[Bryan]","startTime":831.906,"endTime":835.047,"body":"have the heels of this deload study that you"},{"speaker":"[Bryan]","startTime":835.087,"endTime":839.569,"body":"and I kind of discussed a couple episodes"},{"speaker":"[Bryan]","startTime":835.087,"endTime":839.569,"body":"ago. But yeah, what's the general view on that?"},{"speaker":"[Aaron Straker]","startTime":840.445,"endTime":845.228,"body":"Yeah, I think it's a little"},{"speaker":"[Aaron Straker]","startTime":840.445,"endTime":845.228,"body":"bit more individual, right? So I think with"},{"speaker":"[Aaron Straker]","startTime":845.268,"endTime":851.293,"body":"the type of crew environment,"},{"speaker":"[Aaron Straker]","startTime":845.268,"endTime":851.293,"body":"it's a little bit more of air on the side of"},{"speaker":"[Aaron Straker]","startTime":851.353,"endTime":857.037,"body":"flying closer to the sun as"},{"speaker":"[Aaron Straker]","startTime":851.353,"endTime":857.037,"body":"opposed to not. But some of the guys are, like"},{"speaker":"[Aaron Straker]","startTime":857.077,"endTime":861.08,"body":"I said, I think at this point,"},{"speaker":"[Aaron Straker]","startTime":857.077,"endTime":861.08,"body":"one of the guys, he's like two weeks out, maybe"},{"speaker":"[Aaron Straker]","startTime":861.14,"endTime":865.463,"body":"potentially even closer from"},{"speaker":"[Aaron Straker]","startTime":861.14,"endTime":865.463,"body":"his first show. So being like auto-regulation"},{"speaker":"[Aaron Straker]","startTime":865.783,"endTime":870.619,"body":"and being smart in there, knowing..."},{"speaker":"[Aaron Straker]","startTime":865.783,"endTime":870.619,"body":"with limitations or maybe previous injuries"},{"speaker":"[Aaron Straker]","startTime":870.659,"endTime":875.803,"body":"and those sorts of things."},{"speaker":"[Aaron Straker]","startTime":870.659,"endTime":875.803,"body":"So it was a little bit auto regulatory, but"},{"speaker":"[Aaron Straker]","startTime":876.163,"endTime":879.726,"body":"that's kind of it. Like when"},{"speaker":"[Aaron Straker]","startTime":876.163,"endTime":879.726,"body":"you're beating up, like calling it on yourself"},{"speaker":"[Aaron Straker]","startTime":879.766,"endTime":882.888,"body":"a little bit, or sometimes"},{"speaker":"[Aaron Straker]","startTime":879.766,"endTime":882.888,"body":"someone would like, hey, I'm too beat up for"},{"speaker":"[Aaron Straker]","startTime":882.929,"endTime":886.271,"body":"likes today. Like I'm gonna"},{"speaker":"[Aaron Straker]","startTime":882.929,"endTime":886.271,"body":"push them till tomorrow sort of thing. And"},{"speaker":"[Aaron Straker]","startTime":886.291,"endTime":887.852,"body":"it was a very individual approach."},{"speaker":"[Bryan]","startTime":888.858,"endTime":892.721,"body":"Cool, cool. Yeah, so I think that that's"},{"speaker":"[Bryan]","startTime":888.858,"endTime":892.721,"body":"good that you're being like super aware of"},{"speaker":"[Bryan]","startTime":892.741,"endTime":897.344,"body":"these signals and you got a little"},{"speaker":"[Bryan]","startTime":892.741,"endTime":897.344,"body":"like ache here and a little lack of motivation"},{"speaker":"[Bryan]","startTime":897.384,"endTime":901.908,"body":"there and things like that. And it"},{"speaker":"[Bryan]","startTime":897.384,"endTime":901.908,"body":"just kind of creates this little milieu of"},{"speaker":"[Bryan]","startTime":902.028,"endTime":906.892,"body":"notification that, hey, it's probably"},{"speaker":"[Bryan]","startTime":902.028,"endTime":906.892,"body":"time to dial it back a little bit, especially"},{"speaker":"[Bryan]","startTime":906.932,"endTime":912.896,"body":"because from the training camp episode"},{"speaker":"[Bryan]","startTime":906.932,"endTime":912.896,"body":"we did last week, this is higher volume and"},{"speaker":"[Bryan]","startTime":912.956,"endTime":914.978,"body":"higher intensity, both. than"},{"speaker":"[Aaron Straker]","startTime":914.889,"endTime":915.052,"body":"buff."},{"speaker":"[Bryan]","startTime":915.118,"endTime":918.823,"body":"you've been training with in the past."},{"speaker":"[Bryan]","startTime":915.118,"endTime":918.823,"body":"And so usually you pull one of those levers"},{"speaker":"[Bryan]","startTime":919.263,"endTime":922.507,"body":"and pulling both has been obviously"},{"speaker":"[Bryan]","startTime":919.263,"endTime":922.507,"body":"a revelation for you. And like, hey, look what"},{"speaker":"[Bryan]","startTime":922.567,"endTime":928.514,"body":"I can recover from for the most part"},{"speaker":"[Bryan]","startTime":922.567,"endTime":928.514,"body":"and progress from with. But yeah, I mean, eventually"},{"speaker":"[Bryan]","startTime":928.574,"endTime":931.017,"body":"I guess shit hits the fan and you know,"},{"speaker":"[Bryan]","startTime":928.574,"endTime":931.017,"body":"you have to be aware of that."},{"speaker":"[Aaron Straker]","startTime":931.953,"endTime":939.738,"body":"Yeah, and I would say I'm approaching,"},{"speaker":"[Aaron Straker]","startTime":931.953,"endTime":939.738,"body":"I think, week nine of, or in week nine of the"},{"speaker":"[Aaron Straker]","startTime":941.099,"endTime":946.383,"body":"ramp up in training and intensity"},{"speaker":"[Aaron Straker]","startTime":941.099,"endTime":946.383,"body":"and that sort of thing, coupled with week eight,"},{"speaker":"[Aaron Straker]","startTime":946.743,"endTime":954.889,"body":"I believe, in a calorie deficit"},{"speaker":"[Aaron Straker]","startTime":946.743,"endTime":954.889,"body":"too. So it is potential of, or what's the word"},{"speaker":"[Aaron Straker]","startTime":954.909,"endTime":960.192,"body":"I'm looking for, correlative"},{"speaker":"[Aaron Straker]","startTime":954.909,"endTime":960.192,"body":"of that timing sort of thing. So I'm just..."},{"speaker":"[Aaron Straker]","startTime":960.617,"endTime":966.481,"body":"going to be a little bit more,"},{"speaker":"[Aaron Straker]","startTime":960.617,"endTime":966.481,"body":"I guess playing it safe sort of thing. And"},{"speaker":"[Aaron Straker]","startTime":966.741,"endTime":969.523,"body":"kind of what we talked about"},{"speaker":"[Aaron Straker]","startTime":966.741,"endTime":969.523,"body":"a number of episodes back now I wish I could"},{"speaker":"[Aaron Straker]","startTime":969.543,"endTime":976.567,"body":"remember which one. For me,"},{"speaker":"[Aaron Straker]","startTime":969.543,"endTime":976.567,"body":"the signals to deload are mostly psychological."},{"speaker":"[Aaron Straker]","startTime":976.988,"endTime":981.551,"body":"I found that I can fly very"},{"speaker":"[Aaron Straker]","startTime":976.988,"endTime":981.551,"body":"damn close to the sun in terms of a performance"},{"speaker":"[Aaron Straker]","startTime":981.671,"endTime":986.254,"body":"standpoint. Like literally"},{"speaker":"[Aaron Straker]","startTime":981.671,"endTime":986.254,"body":"I went after two PRs today. Like one was on"},{"speaker":"[Aaron Straker]","startTime":986.274,"endTime":991.857,"body":"the hack squat. I did get a"},{"speaker":"[Aaron Straker]","startTime":986.274,"endTime":991.857,"body":"PR on the leg press. I went for a hack squat"},{"speaker":"[Aaron Straker]","startTime":991.897,"endTime":997.922,"body":"PR and I failed that, what"},{"speaker":"[Aaron Straker]","startTime":991.897,"endTime":997.922,"body":"would be the PR rep, and I went for a PR on"},{"speaker":"[Aaron Straker]","startTime":998.122,"endTime":1007.348,"body":"the RDL at 160 kgs, and I failed"},{"speaker":"[Aaron Straker]","startTime":998.122,"endTime":1007.348,"body":"the ninth rep there. So like, performance is"},{"speaker":"[Aaron Straker]","startTime":1007.408,"endTime":1011.711,"body":"still there, but like, I mean,"},{"speaker":"[Aaron Straker]","startTime":1007.408,"endTime":1011.711,"body":"fucking hell did I not wanna be in there training"},{"speaker":"[Aaron Straker]","startTime":1011.751,"endTime":1012.071,"body":"today."},{"speaker":"[Bryan]","startTime":1011.81,"endTime":1011.95,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":1012.331,"endTime":1012.592,"body":"Ha"},{"speaker":"[Bryan]","startTime":1012.39,"endTime":1012.51,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":1012.652,"endTime":1013.712,"body":"ha ha."},{"speaker":"[Bryan]","startTime":1013.31,"endTime":1016.272,"body":"Yeah, we've talked about the psychological"},{"speaker":"[Bryan]","startTime":1013.31,"endTime":1016.272,"body":"need to deload outweighing"},{"speaker":"[Aaron Straker]","startTime":1016.265,"endTime":1016.388,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":1016.292,"endTime":1020.775,"body":"the physiological in almost all cases,"},{"speaker":"[Bryan]","startTime":1016.292,"endTime":1020.775,"body":"which is interesting because at this point"},{"speaker":"[Bryan]","startTime":1020.795,"endTime":1024.016,"body":"with all of the activity I'm doing"},{"speaker":"[Bryan]","startTime":1020.795,"endTime":1024.016,"body":"in the 14 hours a week of training or whatever"},{"speaker":"[Bryan]","startTime":1024.056,"endTime":1029.78,"body":"it was we decided I'm doing, it is"},{"speaker":"[Bryan]","startTime":1024.056,"endTime":1029.78,"body":"it continues to be psychological. So even though"},{"speaker":"[Bryan]","startTime":1029.8,"endTime":1035.002,"body":"I'm putting my body under all of this"},{"speaker":"[Bryan]","startTime":1029.8,"endTime":1035.002,"body":"additional stress, it's still like, Hey, I"},{"speaker":"[Bryan]","startTime":1035.042,"endTime":1039.825,"body":"am just really beat up right now, emotionally"},{"speaker":"[Bryan]","startTime":1035.042,"endTime":1039.825,"body":"or psychologically, and I don't want to do"},{"speaker":"[Bryan]","startTime":1039.865,"endTime":1044.6390000000001,"body":"this session. more than it's I can't"},{"speaker":"[Bryan]","startTime":1039.865,"endTime":1044.6390000000001,"body":"do the session. And I guess at some point,"},{"speaker":"[Bryan]","startTime":1044.659,"endTime":1049.141,"body":"if you keep pushing through the psychological"},{"speaker":"[Bryan]","startTime":1044.659,"endTime":1049.141,"body":"barriers, eventually it becomes physiological."},{"speaker":"[Bryan]","startTime":1049.581,"endTime":1055.483,"body":"But if you're, you know, on point and"},{"speaker":"[Bryan]","startTime":1049.581,"endTime":1055.483,"body":"aware self aware, then noting the psychological"},{"speaker":"[Bryan]","startTime":1055.523,"endTime":1060.625,"body":"limitations I think can keep you from"},{"speaker":"[Bryan]","startTime":1055.523,"endTime":1060.625,"body":"reaching the physiological ones."},{"speaker":"[Aaron Straker]","startTime":1060.178,"endTime":1060.507,"body":"Agreed."},{"speaker":"[Bryan]","startTime":1061.045,"endTime":1061.125,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1065.273,"endTime":1069.416,"body":"And then I guess my only other"},{"speaker":"[Aaron Straker]","startTime":1065.273,"endTime":1069.416,"body":"update is I'm at that point where I'm starting"},{"speaker":"[Aaron Straker]","startTime":1069.436,"endTime":1073.799,"body":"to get a little bit antsy around"},{"speaker":"[Aaron Straker]","startTime":1069.436,"endTime":1073.799,"body":"the fat loss. It's kind of funny. Like you"},{"speaker":"[Aaron Straker]","startTime":1073.839,"endTime":1076.981,"body":"have you made that note like"},{"speaker":"[Aaron Straker]","startTime":1073.839,"endTime":1076.981,"body":"you like you walked by the mirror and caught"},{"speaker":"[Aaron Straker]","startTime":1077.021,"endTime":1080.643,"body":"yourself. So like every day"},{"speaker":"[Aaron Straker]","startTime":1077.021,"endTime":1080.643,"body":"post training and then pretty much every day"},{"speaker":"[Aaron Straker]","startTime":1080.663,"endTime":1083.666,"body":"I go do the sauna. Right. And"},{"speaker":"[Aaron Straker]","startTime":1080.663,"endTime":1083.666,"body":"there's like this recovery area of the gym."},{"speaker":"[Aaron Straker]","startTime":1083.706,"endTime":1086.788,"body":"This was like a pool sauna,"},{"speaker":"[Aaron Straker]","startTime":1083.706,"endTime":1086.788,"body":"you know, kind of in the back. And there's"},{"speaker":"[Aaron Straker]","startTime":1086.808,"endTime":1090.65,"body":"this mirror that you walk by,"},{"speaker":"[Aaron Straker]","startTime":1086.808,"endTime":1090.65,"body":"you know, to get to it. So every day, like"},{"speaker":"[Aaron Straker]","startTime":1090.69,"endTime":1093.492,"body":"check that mirror. And I'm"},{"speaker":"[Aaron Straker]","startTime":1090.69,"endTime":1093.492,"body":"still like, yeah, I still fat, you"},{"speaker":"[Bryan]","startTime":1093.49,"endTime":1094.037,"body":"Hahaha"},{"speaker":"[Aaron Straker]","startTime":1093.512,"endTime":1097.578,"body":"know. Not not there yet, right"},{"speaker":"[Aaron Straker]","startTime":1093.512,"endTime":1097.578,"body":"and I'm always like, okay, like what like when"},{"speaker":"[Aaron Straker]","startTime":1097.598,"endTime":1100.658,"body":"is that look in the mirror?"},{"speaker":"[Aaron Straker]","startTime":1097.598,"endTime":1100.658,"body":"Damn like things are and I'm just like nope"},{"speaker":"[Aaron Straker]","startTime":1100.698,"endTime":1105.28,"body":"not there yet. Not there yet"},{"speaker":"[Aaron Straker]","startTime":1100.698,"endTime":1105.28,"body":"So I am getting like a little bit impatient"},{"speaker":"[Aaron Straker]","startTime":1105.84,"endTime":1110.141,"body":"But then the fear is starting"},{"speaker":"[Aaron Straker]","startTime":1105.84,"endTime":1110.141,"body":"to build like is this gonna be better like"},{"speaker":"[Aaron Straker]","startTime":1110.301,"endTime":1116.083,"body":"has it happened where like"},{"speaker":"[Aaron Straker]","startTime":1110.301,"endTime":1116.083,"body":"I'm Past my prime and I'm grasping for straws"},{"speaker":"[Aaron Straker]","startTime":1116.103,"endTime":1120.904,"body":"that are no longer there like"},{"speaker":"[Aaron Straker]","startTime":1116.103,"endTime":1120.904,"body":"that kind of you know What's the word I want"},{"speaker":"[Aaron Straker]","startTime":1120.924,"endTime":1125.242,"body":"to I want to use like? I guess"},{"speaker":"[Aaron Straker]","startTime":1120.924,"endTime":1125.242,"body":"potentially insecurity, you know, or fear of"},{"speaker":"[Aaron Straker]","startTime":1125.282,"endTime":1130.044,"body":"like, is this... I have this"},{"speaker":"[Aaron Straker]","startTime":1125.282,"endTime":1130.044,"body":"big goal that I've been grinding for, you know,"},{"speaker":"[Aaron Straker]","startTime":1130.344,"endTime":1134.025,"body":"all year long. Like, am I going"},{"speaker":"[Aaron Straker]","startTime":1130.344,"endTime":1134.025,"body":"to be able to make it happen? Is it not in"},{"speaker":"[Aaron Straker]","startTime":1134.045,"endTime":1140.068,"body":"the cards? So like that thing,"},{"speaker":"[Aaron Straker]","startTime":1134.045,"endTime":1140.068,"body":"that's there a little bit for me. I do subjectively"},{"speaker":"[Aaron Straker]","startTime":1140.348,"endTime":1146.991,"body":"feel significantly more, you"},{"speaker":"[Aaron Straker]","startTime":1140.348,"endTime":1146.991,"body":"know, muscular and leaner at 207 than I've"},{"speaker":"[Aaron Straker]","startTime":1147.051,"endTime":1150.792,"body":"ever been. However, I'm just,"},{"speaker":"[Aaron Straker]","startTime":1147.051,"endTime":1150.792,"body":"you know, fearful that that's just wishful"},{"speaker":"[Aaron Straker]","startTime":1150.812,"endTime":1155.308,"body":"thinking. sort of thing. So"},{"speaker":"[Aaron Straker]","startTime":1150.812,"endTime":1155.308,"body":"I am kind of in that purgatory phase and I"},{"speaker":"[Aaron Straker]","startTime":1155.348,"endTime":1159.392,"body":"need a couple more weeks of"},{"speaker":"[Aaron Straker]","startTime":1155.348,"endTime":1159.392,"body":"the fat loss to really feel confident like,"},{"speaker":"[Aaron Straker]","startTime":1159.893,"endTime":1163.816,"body":"well, we're in brand new territory"},{"speaker":"[Aaron Straker]","startTime":1159.893,"endTime":1163.816,"body":"or we're not sort of thing."},{"speaker":"[Bryan]","startTime":1164.09,"endTime":1169.353,"body":"Yeah, I was actually going to say that"},{"speaker":"[Bryan]","startTime":1164.09,"endTime":1169.353,"body":"I think you ended your last bulk prior to this"},{"speaker":"[Bryan]","startTime":1169.473,"endTime":1171.475,"body":"one at like 207, didn't you?"},{"speaker":"[Aaron Straker]","startTime":1171.445,"endTime":1171.525,"body":"207"},{"speaker":"[Bryan]","startTime":1171.515,"endTime":1172.075,"body":"Wasn't it about?"},{"speaker":"[Aaron Straker]","startTime":1172.069,"endTime":1173.015,"body":"exactly, yep."},{"speaker":"[Bryan]","startTime":1172.956,"endTime":1178.079,"body":"Yeah. So you where you are right now"},{"speaker":"[Bryan]","startTime":1172.956,"endTime":1178.079,"body":"after losing 12 pounds, were you 219 at one"},{"speaker":"[Bryan]","startTime":1178.099,"endTime":1178.339,"body":"point?"},{"speaker":"[Aaron Straker]","startTime":1178.677,"endTime":1180.067,"body":"2.17 was the peak."},{"speaker":"[Bryan]","startTime":1179.941,"endTime":1186.225,"body":"So 10 pounds. Yeah. I mean, the picture"},{"speaker":"[Bryan]","startTime":1179.941,"endTime":1186.225,"body":"you posted on your story yesterday of you at"},{"speaker":"[Bryan]","startTime":1186.245,"endTime":1192.089,"body":"217 and you at 207, it's significant."},{"speaker":"[Bryan]","startTime":1186.245,"endTime":1192.089,"body":"I mean, you can see big differences there."},{"speaker":"[Bryan]","startTime":1192.589,"endTime":1197.226,"body":"And I obviously, I'm sure you've done"},{"speaker":"[Bryan]","startTime":1192.589,"endTime":1197.226,"body":"this. I haven't seen your 207 last bulk to"},{"speaker":"[Bryan]","startTime":1197.246,"endTime":1201.27,"body":"your 207 right now. And obviously it"},{"speaker":"[Bryan]","startTime":1197.246,"endTime":1201.27,"body":"may look different because there you're at"},{"speaker":"[Bryan]","startTime":1201.33,"endTime":1206.415,"body":"peak bulk at 207 and here you're 207"},{"speaker":"[Bryan]","startTime":1201.33,"endTime":1206.415,"body":"on the way down. So there could be some kind"},{"speaker":"[Bryan]","startTime":1206.475,"endTime":1211.04,"body":"of ambiguity there as well. But like"},{"speaker":"[Bryan]","startTime":1206.475,"endTime":1211.04,"body":"from what I can recollect in my brain, which"},{"speaker":"[Bryan]","startTime":1211.08,"endTime":1215.485,"body":"who knows how accurate this is, but"},{"speaker":"[Bryan]","startTime":1211.08,"endTime":1215.485,"body":"it seems to me like you're a leaner 207 now"},{"speaker":"[Bryan]","startTime":1215.525,"endTime":1216.145,"body":"than you've ever been."},{"speaker":"[Aaron Straker]","startTime":1217.157,"endTime":1221.359,"body":"I do feel that way. I have"},{"speaker":"[Aaron Straker]","startTime":1217.157,"endTime":1221.359,"body":"that photo. I should put them up, but I remember"},{"speaker":"[Aaron Straker]","startTime":1221.919,"endTime":1226.081,"body":"when that, I remember that"},{"speaker":"[Aaron Straker]","startTime":1221.919,"endTime":1226.081,"body":"week when that bulk was like shifting. I remember"},{"speaker":"[Aaron Straker]","startTime":1226.101,"endTime":1229.203,"body":"being like, when I was working"},{"speaker":"[Aaron Straker]","startTime":1226.101,"endTime":1229.203,"body":"with Jason Theobald at the time, I remember"},{"speaker":"[Aaron Straker]","startTime":1229.223,"endTime":1232.885,"body":"being like, I feel sloppy."},{"speaker":"[Aaron Straker]","startTime":1229.223,"endTime":1232.885,"body":"Like that, I remember like using the term,"},{"speaker":"[Aaron Straker]","startTime":1232.905,"endTime":1240.289,"body":"like I feel sloppy here. And"},{"speaker":"[Aaron Straker]","startTime":1232.905,"endTime":1240.289,"body":"I, I do subjectively feel significantly better"},{"speaker":"[Aaron Straker]","startTime":1240.309,"endTime":1244.171,"body":"from a physique standpoint"},{"speaker":"[Aaron Straker]","startTime":1240.309,"endTime":1244.171,"body":"at this 207 versus, you know, which would be"},{"speaker":"[Aaron Straker]","startTime":1244.231,"endTime":1249.192,"body":"2021 at 207. Um, but yeah."},{"speaker":"[Bryan]","startTime":1250.23,"endTime":1252.752,"body":"Cool. Well, that's awesome. I mean,"},{"speaker":"[Bryan]","startTime":1250.23,"endTime":1252.752,"body":"I think you should put the picture up. And"},{"speaker":"[Bryan]","startTime":1253.352,"endTime":1259.498,"body":"honestly, it's likely that you did"},{"speaker":"[Bryan]","startTime":1253.352,"endTime":1259.498,"body":"exceed your last period from a year or two"},{"speaker":"[Bryan]","startTime":1259.538,"endTime":1263.101,"body":"ago, or whenever that was. But yeah,"},{"speaker":"[Bryan]","startTime":1259.538,"endTime":1263.101,"body":"time will tell, man. Just keep at it. Stay"},{"speaker":"[Bryan]","startTime":1263.141,"endTime":1263.521,"body":"focused."},{"speaker":"[Aaron Straker]","startTime":1264.046,"endTime":1265.139,"body":"Time will tell exactly."},{"speaker":"[Bryan]","startTime":1266.13,"endTime":1269.381,"body":"Yeah, cool. Well, what should we do,"},{"speaker":"[Bryan]","startTime":1266.13,"endTime":1269.381,"body":"jump into the topic?"},{"speaker":"[Aaron Straker]","startTime":1270.109,"endTime":1274.951,"body":"Let's do it. So, I'll kind"},{"speaker":"[Aaron Straker]","startTime":1270.109,"endTime":1274.951,"body":"of stack it up a little bit. So, during last"},{"speaker":"[Aaron Straker]","startTime":1274.991,"endTime":1277.752,"body":"week's episode, it came up"},{"speaker":"[Aaron Straker]","startTime":1274.991,"endTime":1277.752,"body":"briefly and we're like, you know, this is a"},{"speaker":"[Aaron Straker]","startTime":1277.792,"endTime":1282.734,"body":"really great episode that we"},{"speaker":"[Aaron Straker]","startTime":1277.792,"endTime":1282.734,"body":"should tee up. I know I have a lot of my own"},{"speaker":"[Aaron Straker]","startTime":1283.294,"endTime":1288.776,"body":"personal subjective dislikes"},{"speaker":"[Aaron Straker]","startTime":1283.294,"endTime":1288.776,"body":"for percentage-based programming, but Brian,"},{"speaker":"[Aaron Straker]","startTime":1288.897,"endTime":1294.579,"body":"as always, has fought very"},{"speaker":"[Aaron Straker]","startTime":1288.897,"endTime":1294.579,"body":"far and wide covering the various aspects."},{"speaker":"[Aaron Straker]","startTime":1295.279,"endTime":1299.793,"body":"The one thing I will say, I"},{"speaker":"[Aaron Straker]","startTime":1295.279,"endTime":1299.793,"body":"guess, to start this episode off is... A lot"},{"speaker":"[Aaron Straker]","startTime":1299.813,"endTime":1303.614,"body":"of the standpoints we will"},{"speaker":"[Aaron Straker]","startTime":1299.813,"endTime":1303.614,"body":"make are going to be from a hypertrophy focused"},{"speaker":"[Aaron Straker]","startTime":1304.014,"endTime":1308.675,"body":"standpoint, which is obviously"},{"speaker":"[Aaron Straker]","startTime":1304.014,"endTime":1308.675,"body":"the majority of what we talk about here at"},{"speaker":"[Aaron Straker]","startTime":1308.735,"endTime":1315.337,"body":"E-Train Prosper. I think for"},{"speaker":"[Aaron Straker]","startTime":1308.735,"endTime":1315.337,"body":"strength, purely strength outcomes and goals,"},{"speaker":"[Aaron Straker]","startTime":1315.437,"endTime":1320.859,"body":"the percentage based approach"},{"speaker":"[Aaron Straker]","startTime":1315.437,"endTime":1320.859,"body":"does have a significantly higher utility. And"},{"speaker":"[Aaron Straker]","startTime":1320.939,"endTime":1324.52,"body":"I did just want to get that"},{"speaker":"[Aaron Straker]","startTime":1320.939,"endTime":1324.52,"body":"out of the way before we end up super deep"},{"speaker":"[Aaron Straker]","startTime":1324.54,"endTime":1327.62,"body":"into the episode without giving"},{"speaker":"[Aaron Straker]","startTime":1324.54,"endTime":1327.62,"body":"that kind of disclaimer."},{"speaker":"[Bryan]","startTime":1329.978,"endTime":1334.347,"body":"Yes, sorry, I was answering something"},{"speaker":"[Bryan]","startTime":1329.978,"endTime":1334.347,"body":"and did not listen to what you said. So if"},{"speaker":"[Bryan]","startTime":1334.367,"endTime":1337.053,"body":"you can just quickly give me the quick"},{"speaker":"[Bryan]","startTime":1334.367,"endTime":1337.053,"body":"recap."},{"speaker":"[Aaron Straker]","startTime":1337.85,"endTime":1343.217,"body":"Yeah, I basically said that"},{"speaker":"[Aaron Straker]","startTime":1337.85,"endTime":1343.217,"body":"we are gonna focus mostly on the hypertrophy"},{"speaker":"[Aaron Straker]","startTime":1343.257,"endTime":1343.877,"body":"side of things"},{"speaker":"[Bryan]","startTime":1343.751,"endTime":1343.935,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1343.918,"endTime":1349.384,"body":"that for a strength-based outcome,"},{"speaker":"[Aaron Straker]","startTime":1343.918,"endTime":1349.384,"body":"percentage-based programming does have a higher"},{"speaker":"[Aaron Straker]","startTime":1349.484,"endTime":1349.844,"body":"utility."},{"speaker":"[Bryan]","startTime":1350.478,"endTime":1355.681,"body":"Yeah, I agree. But I do think that"},{"speaker":"[Bryan]","startTime":1350.478,"endTime":1355.681,"body":"at the end of the day, whether it's hypertrophy"},{"speaker":"[Bryan]","startTime":1355.802,"endTime":1361.526,"body":"or strength, there's a component of"},{"speaker":"[Bryan]","startTime":1355.802,"endTime":1361.526,"body":"individual versus group programming that I"},{"speaker":"[Bryan]","startTime":1361.546,"endTime":1367.33,"body":"think really overrides the entire question"},{"speaker":"[Bryan]","startTime":1361.546,"endTime":1367.33,"body":"of whether you should use percentages or not."},{"speaker":"[Bryan]","startTime":1368.791,"endTime":1375.116,"body":"And I mean, there's so many rabbit"},{"speaker":"[Bryan]","startTime":1368.791,"endTime":1375.116,"body":"holes that we can go down here. But when you"},{"speaker":"[Bryan]","startTime":1375.156,"endTime":1380.234,"body":"have an individual who has a coach,"},{"speaker":"[Bryan]","startTime":1375.156,"endTime":1380.234,"body":"who knows that individual inside and out because"},{"speaker":"[Bryan]","startTime":1380.254,"endTime":1387.197,"body":"they're their coach. They know what"},{"speaker":"[Bryan]","startTime":1380.254,"endTime":1387.197,"body":"a likely number of reps that this athlete is"},{"speaker":"[Bryan]","startTime":1387.217,"endTime":1392.46,"body":"going to achieve at a given percentage"},{"speaker":"[Bryan]","startTime":1387.217,"endTime":1392.46,"body":"of their one rep max. And so when you have"},{"speaker":"[Bryan]","startTime":1392.48,"endTime":1398.862,"body":"a strength athlete and their coach"},{"speaker":"[Bryan]","startTime":1392.48,"endTime":1398.862,"body":"tells them to perform four by four at 80%,"},{"speaker":"[Bryan]","startTime":1399.843,"endTime":1405.565,"body":"they know that this athlete can probably"},{"speaker":"[Bryan]","startTime":1399.843,"endTime":1405.565,"body":"do, call it seven or eight reps at 80% or whatever"},{"speaker":"[Bryan]","startTime":1405.605,"endTime":1412.443,"body":"that number is. So they know that those"},{"speaker":"[Bryan]","startTime":1405.605,"endTime":1412.443,"body":"four reps are very doable. This is regardless"},{"speaker":"[Bryan]","startTime":1412.463,"endTime":1415.866,"body":"of whether it's strength or hypertrophy,"},{"speaker":"[Bryan]","startTime":1412.463,"endTime":1415.866,"body":"I guess. I mean, in any sort of circumstance,"},{"speaker":"[Bryan]","startTime":1415.886,"endTime":1419.589,"body":"like if you know your athlete, you"},{"speaker":"[Bryan]","startTime":1415.886,"endTime":1419.589,"body":"can use percentages much more effectively."},{"speaker":"[Bryan]","startTime":1420.349,"endTime":1424.673,"body":"When you're looking at a group program,"},{"speaker":"[Bryan]","startTime":1420.349,"endTime":1424.673,"body":"and if you take that same example and you say,"},{"speaker":"[Bryan]","startTime":1424.833,"endTime":1431.539,"body":"okay, we're going to do 80% for four"},{"speaker":"[Bryan]","startTime":1424.833,"endTime":1431.539,"body":"by four, across the spectrum of that group"},{"speaker":"[Bryan]","startTime":1431.579,"endTime":1438.278,"body":"program, you will have some people"},{"speaker":"[Bryan]","startTime":1431.579,"endTime":1438.278,"body":"that can do 80% for four by four and feel like"},{"speaker":"[Bryan]","startTime":1438.298,"endTime":1444.36,"body":"it was a walk in the park. They can"},{"speaker":"[Bryan]","startTime":1438.298,"endTime":1444.36,"body":"do sets of 12 or more at 80%. And so those"},{"speaker":"[Bryan]","startTime":1444.64,"endTime":1449.341,"body":"sets of four are like six to eight"},{"speaker":"[Bryan]","startTime":1444.64,"endTime":1449.341,"body":"RIR on every single set. And so if the coach"},{"speaker":"[Bryan]","startTime":1449.381,"endTime":1453.923,"body":"thinks that their intended stimulus"},{"speaker":"[Bryan]","startTime":1449.381,"endTime":1453.923,"body":"there is to go two to three RIR, they've completely"},{"speaker":"[Bryan]","startTime":1453.963,"endTime":1458.624,"body":"missed the boat with that specific"},{"speaker":"[Bryan]","startTime":1453.963,"endTime":1458.624,"body":"athlete. On the other side of the spectrum,"},{"speaker":"[Bryan]","startTime":1459.064,"endTime":1465.246,"body":"we have some people that would be told"},{"speaker":"[Bryan]","startTime":1459.064,"endTime":1465.246,"body":"to do 80% for four by four or whatever, I mean,"},{"speaker":"[Bryan]","startTime":1465.266,"endTime":1468.229,"body":"maybe I chose a bad example, maybe"},{"speaker":"[Bryan]","startTime":1465.266,"endTime":1468.229,"body":"that should have been six, but there are some"},{"speaker":"[Bryan]","startTime":1468.269,"endTime":1474.013,"body":"people that can't even do four reps"},{"speaker":"[Bryan]","startTime":1468.269,"endTime":1474.013,"body":"at 80%. And so that person who's told to do"},{"speaker":"[Bryan]","startTime":1474.073,"endTime":1481.199,"body":"80% for four by four would be unable"},{"speaker":"[Bryan]","startTime":1474.073,"endTime":1481.199,"body":"to even complete the prescription. And so when"},{"speaker":"[Bryan]","startTime":1481.239,"endTime":1484.982,"body":"we look at this disparity between using"},{"speaker":"[Bryan]","startTime":1481.239,"endTime":1484.982,"body":"percentages in group programming and using"},{"speaker":"[Bryan]","startTime":1485.002,"endTime":1491.708,"body":"percentages in individual programming,"},{"speaker":"[Bryan]","startTime":1485.002,"endTime":1491.708,"body":"this is the one glaring thing that pops out,"},{"speaker":"[Bryan]","startTime":1491.768,"endTime":1496.066,"body":"is that group programming just spans"},{"speaker":"[Bryan]","startTime":1491.768,"endTime":1496.066,"body":"so many different types of individuals with"},{"speaker":"[Bryan]","startTime":1496.106,"endTime":1501.839,"body":"different muscle fiber type makeup."},{"speaker":"[Bryan]","startTime":1496.106,"endTime":1501.839,"body":"And so there's a, actually, do you have any"},{"speaker":"[Bryan]","startTime":1501.88,"endTime":1504.365,"body":"thoughts on that before I jump into"},{"speaker":"[Bryan]","startTime":1501.88,"endTime":1504.365,"body":"this PubMed study that I looked at?"},{"speaker":"[Aaron Straker]","startTime":1505.933,"endTime":1511.878,"body":"I mean, not really. So I mean,"},{"speaker":"[Aaron Straker]","startTime":1505.933,"endTime":1511.878,"body":"I kind of do. So I for a little bit of backstory,"},{"speaker":"[Aaron Straker]","startTime":1511.938,"endTime":1516.102,"body":"a lot of you guys already know"},{"speaker":"[Aaron Straker]","startTime":1511.938,"endTime":1516.102,"body":"this, like I was a member at Brian's CrossFit"},{"speaker":"[Aaron Straker]","startTime":1516.122,"endTime":1519.565,"body":"Gym for a number of years."},{"speaker":"[Aaron Straker]","startTime":1516.122,"endTime":1519.565,"body":"You know, Brian did programming for all of"},{"speaker":"[Aaron Straker]","startTime":1519.605,"endTime":1526.011,"body":"us and I followed it, of course."},{"speaker":"[Aaron Straker]","startTime":1519.605,"endTime":1526.011,"body":"I was someone who the percentage based training"},{"speaker":"[Aaron Straker]","startTime":1526.051,"endTime":1532.476,"body":"just translated very poorly"},{"speaker":"[Aaron Straker]","startTime":1526.051,"endTime":1532.476,"body":"for me and it would really fuck with me psychologically."},{"speaker":"[Aaron Straker]","startTime":1533.121,"endTime":1536.203,"body":"Um, because we would be in"},{"speaker":"[Aaron Straker]","startTime":1533.121,"endTime":1536.203,"body":"like, you know, we'd be working through this"},{"speaker":"[Aaron Straker]","startTime":1536.263,"endTime":1540.246,"body":"progression up until like establishing"},{"speaker":"[Aaron Straker]","startTime":1536.263,"endTime":1540.246,"body":"new one rep maxes and those sorts of things."},{"speaker":"[Aaron Straker]","startTime":1540.267,"endTime":1543.99,"body":"And of course I'm all like"},{"speaker":"[Aaron Straker]","startTime":1540.267,"endTime":1543.99,"body":"giddy as fuck. I want new PRs and we're like"},{"speaker":"[Aaron Straker]","startTime":1544.05,"endTime":1551.095,"body":"three weeks out and it's like,"},{"speaker":"[Aaron Straker]","startTime":1544.05,"endTime":1551.095,"body":"okay, you know, 85% for like six, I'm just"},{"speaker":"[Aaron Straker]","startTime":1551.155,"endTime":1556.039,"body":"someone who cannot do that."},{"speaker":"[Aaron Straker]","startTime":1551.155,"endTime":1556.039,"body":"Right? Like once, once I get like damn near"},{"speaker":"[Aaron Straker]","startTime":1557.941,"endTime":1563.161,"body":"the top 15, 18% like I just,"},{"speaker":"[Aaron Straker]","startTime":1557.941,"endTime":1563.161,"body":"I just can't do six. I'm at like. threes and"},{"speaker":"[Aaron Straker]","startTime":1563.201,"endTime":1566.522,"body":"fours, and it would fucking"},{"speaker":"[Aaron Straker]","startTime":1563.201,"endTime":1566.522,"body":"crush me. I'm like, we're three weeks out,"},{"speaker":"[Aaron Straker]","startTime":1567.102,"endTime":1571.403,"body":"I can't even hit, you know,"},{"speaker":"[Aaron Straker]","startTime":1567.102,"endTime":1571.403,"body":"the six that I'm supposed to do. Next week"},{"speaker":"[Aaron Straker]","startTime":1571.443,"endTime":1574.204,"body":"we're supposed to go up and"},{"speaker":"[Aaron Straker]","startTime":1571.443,"endTime":1574.204,"body":"I'm not gonna be able to do that. And I would"},{"speaker":"[Aaron Straker]","startTime":1574.224,"endTime":1580.446,"body":"just like mentally fucking"},{"speaker":"[Aaron Straker]","startTime":1574.224,"endTime":1580.446,"body":"fall apart from it. So I think like just to"},{"speaker":"[Aaron Straker]","startTime":1580.506,"endTime":1583.367,"body":"give, you know, a little bit"},{"speaker":"[Aaron Straker]","startTime":1580.506,"endTime":1583.367,"body":"more of like a follow up to that, Brian was"},{"speaker":"[Aaron Straker]","startTime":1583.387,"endTime":1586.327,"body":"saying like, some people it"},{"speaker":"[Aaron Straker]","startTime":1583.387,"endTime":1586.327,"body":"works really well for, like I was one of those"},{"speaker":"[Aaron Straker]","startTime":1586.367,"endTime":1590.068,"body":"people, I just did not do well"},{"speaker":"[Aaron Straker]","startTime":1586.367,"endTime":1590.068,"body":"with it and it would crush me."},{"speaker":"[Bryan]","startTime":1591.478,"endTime":1595.081,"body":"That's a really good point. And I had"},{"speaker":"[Bryan]","startTime":1591.478,"endTime":1595.081,"body":"a lot of the same experiences, which I will"},{"speaker":"[Bryan]","startTime":1595.201,"endTime":1599.765,"body":"use to reflect on here in a little"},{"speaker":"[Bryan]","startTime":1595.201,"endTime":1599.765,"body":"bit. I wish that in that example I just used"},{"speaker":"[Bryan]","startTime":1599.785,"endTime":1605.13,"body":"with the 80% for 4x4, I think realistically,"},{"speaker":"[Bryan]","startTime":1599.785,"endTime":1605.13,"body":"that should have been 85%. And those numbers"},{"speaker":"[Bryan]","startTime":1605.19,"endTime":1609.174,"body":"I said would have been much more accurate."},{"speaker":"[Bryan]","startTime":1605.19,"endTime":1609.174,"body":"So at 85%, you'd have some people that can"},{"speaker":"[Bryan]","startTime":1609.194,"endTime":1613.398,"body":"do 12 plus reps, and you'd have some"},{"speaker":"[Bryan]","startTime":1609.194,"endTime":1613.398,"body":"people that can't do four. I think at 80%,"},{"speaker":"[Bryan]","startTime":1613.738,"endTime":1619.707,"body":"that equation doesn't quite work the"},{"speaker":"[Bryan]","startTime":1613.738,"endTime":1619.707,"body":"same. But the idea. The idea is the same and"},{"speaker":"[Bryan]","startTime":1619.747,"endTime":1624.53,"body":"85% would probably be the right number"},{"speaker":"[Bryan]","startTime":1619.747,"endTime":1624.53,"body":"there. We have this study from PubMed here"},{"speaker":"[Bryan]","startTime":1624.55,"endTime":1631.175,"body":"in 2014 it was Richins and Cleather"},{"speaker":"[Bryan]","startTime":1624.55,"endTime":1631.175,"body":"Hopefully I'm pronouncing that correctly The"},{"speaker":"[Bryan]","startTime":1631.215,"endTime":1635.358,"body":"relationship between the number of"},{"speaker":"[Bryan]","startTime":1631.215,"endTime":1635.358,"body":"repetitions performed at given intensities"},{"speaker":"[Bryan]","startTime":1635.498,"endTime":1640.922,"body":"is different in endurance and strength"},{"speaker":"[Bryan]","startTime":1635.498,"endTime":1640.922,"body":"trained athletes And so this is just further"},{"speaker":"[Bryan]","startTime":1641.422,"endTime":1646.23,"body":"proof of that point. I made that people"},{"speaker":"[Bryan]","startTime":1641.422,"endTime":1646.23,"body":"just exist on different spectrums And when"},{"speaker":"[Bryan]","startTime":1646.25,"endTime":1649.733,"body":"you separate people into what would"},{"speaker":"[Bryan]","startTime":1646.25,"endTime":1649.733,"body":"be considered an endurance athlete or a strength"},{"speaker":"[Bryan]","startTime":1649.793,"endTime":1654.216,"body":"athlete, you're not directly separating"},{"speaker":"[Bryan]","startTime":1649.793,"endTime":1654.216,"body":"them by muscle fiber type. Like you're not"},{"speaker":"[Bryan]","startTime":1654.236,"endTime":1657.879,"body":"saying, Oh, weightlifters are fast,"},{"speaker":"[Bryan]","startTime":1654.236,"endTime":1657.879,"body":"which muscle fiber and runners or endurance"},{"speaker":"[Bryan]","startTime":1657.919,"endTime":1662.463,"body":"athletes are slow, twitch muscle fiber."},{"speaker":"[Bryan]","startTime":1657.919,"endTime":1662.463,"body":"But in some semblance, you know, you probably"},{"speaker":"[Bryan]","startTime":1662.503,"endTime":1668.488,"body":"will see that they do tend to skew"},{"speaker":"[Bryan]","startTime":1662.503,"endTime":1668.488,"body":"more toward being good at endurance events."},{"speaker":"[Bryan]","startTime":1668.528,"endTime":1672.211,"body":"Whereas the weightlifters will skew"},{"speaker":"[Bryan]","startTime":1668.528,"endTime":1672.211,"body":"more to not being as good at endurance events."},{"speaker":"[Bryan]","startTime":1672.251,"endTime":1675.57,"body":"And a lot of that probably does come"},{"speaker":"[Bryan]","startTime":1672.251,"endTime":1675.57,"body":"down to muscle fiber type though. that was"},{"speaker":"[Bryan]","startTime":1675.61,"endTime":1681.371,"body":"not discussed in this paper. So essentially"},{"speaker":"[Bryan]","startTime":1675.61,"endTime":1681.371,"body":"what they did in this paper is they took eight"},{"speaker":"[Bryan]","startTime":1681.391,"endTime":1686.533,"body":"weightlifters and eight endurance runners"},{"speaker":"[Bryan]","startTime":1681.391,"endTime":1686.533,"body":"and they tested them on a one rep max"},{"speaker":"[Bryan]","startTime":1689.613,"endTime":1693.314,"body":"on the leg press. So that's interesting"},{"speaker":"[Bryan]","startTime":1689.613,"endTime":1693.314,"body":"that they chose leg press. I feel like it's"},{"speaker":"[Bryan]","startTime":1693.335,"endTime":1698.416,"body":"hard to test a one rep max there, but"},{"speaker":"[Bryan]","startTime":1693.335,"endTime":1698.416,"body":"either way, then they tested their maximum"},{"speaker":"[Bryan]","startTime":1698.456,"endTime":1706.015,"body":"repetitions achieved at both 70, 80"},{"speaker":"[Bryan]","startTime":1698.456,"endTime":1706.015,"body":"and 90% of their one rep maximum. And so this"},{"speaker":"[Bryan]","startTime":1706.055,"endTime":1711.98,"body":"floors me, I can't believe this, but"},{"speaker":"[Bryan]","startTime":1706.055,"endTime":1711.98,"body":"at the 70% of their one rep maximum, the endurance"},{"speaker":"[Bryan]","startTime":1712.02,"endTime":1722.76,"body":"runners completed. 39.9 repetitions"},{"speaker":"[Bryan]","startTime":1712.02,"endTime":1722.76,"body":"on average with plus or minus of 17.6. So that"},{"speaker":"[Bryan]","startTime":1722.8,"endTime":1729.406,"body":"would mean that somebody performed,"},{"speaker":"[Bryan]","startTime":1722.8,"endTime":1729.406,"body":"of the runners, somebody performed 23 repetitions"},{"speaker":"[Bryan]","startTime":1729.486,"endTime":1738.855,"body":"on the low end and 57 repetitions on"},{"speaker":"[Bryan]","startTime":1729.486,"endTime":1738.855,"body":"the high end at 70% of one RM. Compare that"},{"speaker":"[Bryan]","startTime":1738.895,"endTime":1744.976,"body":"to the weightlifters who also did the"},{"speaker":"[Bryan]","startTime":1738.895,"endTime":1744.976,"body":"70%. and their average number was 18 reps with"},{"speaker":"[Bryan]","startTime":1744.996,"endTime":1750.02,"body":"a plus or minus of three. So someone"},{"speaker":"[Bryan]","startTime":1744.996,"endTime":1750.02,"body":"performed 21 and someone performed 15, but"},{"speaker":"[Bryan]","startTime":1750.06,"endTime":1755.885,"body":"most of them were right in that like"},{"speaker":"[Bryan]","startTime":1750.06,"endTime":1755.885,"body":"15 to 21 range. And so that's crazy, man. I"},{"speaker":"[Bryan]","startTime":1755.905,"endTime":1760.668,"body":"mean, you got more than double the"},{"speaker":"[Bryan]","startTime":1755.905,"endTime":1760.668,"body":"repetitions for the runners at 70%. And I'll"},{"speaker":"[Bryan]","startTime":1760.688,"endTime":1764.772,"body":"go over the 80%, 90% here in a second."},{"speaker":"[Bryan]","startTime":1760.688,"endTime":1764.772,"body":"But the first thing that comes to mind when"},{"speaker":"[Bryan]","startTime":1764.832,"endTime":1772.518,"body":"I look at that and see 40. repetitions"},{"speaker":"[Bryan]","startTime":1764.832,"endTime":1772.518,"body":"with a plus minus of 17.6 for the runners is"},{"speaker":"[Bryan]","startTime":1772.858,"endTime":1781.105,"body":"that they likely just have never even"},{"speaker":"[Bryan]","startTime":1772.858,"endTime":1781.105,"body":"learned how to push to failure or activate"},{"speaker":"[Bryan]","startTime":1781.145,"endTime":1785.649,"body":"the muscles that they need to activate"},{"speaker":"[Bryan]","startTime":1781.145,"endTime":1785.649,"body":"for that movement. And so they can kind of"},{"speaker":"[Bryan]","startTime":1785.689,"endTime":1792.095,"body":"just keep going because they probably"},{"speaker":"[Bryan]","startTime":1785.689,"endTime":1792.095,"body":"didn't even have the ability to find like a"},{"speaker":"[Bryan]","startTime":1792.475,"endTime":1796.338,"body":"true one rep max. If you want to want"},{"speaker":"[Bryan]","startTime":1792.475,"endTime":1796.338,"body":"to quote that. because they're just like not"},{"speaker":"[Bryan]","startTime":1796.398,"endTime":1801.4,"body":"familiar with finding one rep max."},{"speaker":"[Bryan]","startTime":1796.398,"endTime":1801.4,"body":"And so if the one rep max is inaccurate because"},{"speaker":"[Bryan]","startTime":1801.44,"endTime":1805.642,"body":"they're endurance athletes and they"},{"speaker":"[Bryan]","startTime":1801.44,"endTime":1805.642,"body":"don't have that experience, then naturally,"},{"speaker":"[Bryan]","startTime":1806.042,"endTime":1810.264,"body":"when you take a percentage of that"},{"speaker":"[Bryan]","startTime":1806.042,"endTime":1810.264,"body":"one rep max, they're going to be able to achieve"},{"speaker":"[Bryan]","startTime":1810.304,"endTime":1814.366,"body":"significantly more repetitions. If"},{"speaker":"[Bryan]","startTime":1810.304,"endTime":1814.366,"body":"that one rep max wasn't actually a one rep"},{"speaker":"[Bryan]","startTime":1814.406,"endTime":1819.008,"body":"max, uh, or if they have just a large"},{"speaker":"[Bryan]","startTime":1814.406,"endTime":1819.008,"body":"predominance of slow twitch muscle fibers that"},{"speaker":"[Bryan]","startTime":1819.048,"endTime":1822.989,"body":"say they did get that one rep max,"},{"speaker":"[Bryan]","startTime":1819.048,"endTime":1822.989,"body":"correct. The fact that they can just keep pumping."},{"speaker":"[Bryan]","startTime":1823.43,"endTime":1830.526,"body":"submaximal loads of that one rep max"},{"speaker":"[Bryan]","startTime":1823.43,"endTime":1830.526,"body":"for 40 repetitions on a leg press. It just"},{"speaker":"[Bryan]","startTime":1830.566,"endTime":1833.413,"body":"blows my mind. What do you think about"},{"speaker":"[Bryan]","startTime":1830.566,"endTime":1833.413,"body":"that, Straker?"},{"speaker":"[Aaron Straker]","startTime":1838.017,"endTime":1841.64,"body":"It blows my mind too, because"},{"speaker":"[Aaron Straker]","startTime":1838.017,"endTime":1841.64,"body":"I remember there was a program I followed,"},{"speaker":"[Aaron Straker]","startTime":1841.66,"endTime":1846.323,"body":"I don't know, like three years"},{"speaker":"[Aaron Straker]","startTime":1841.66,"endTime":1846.323,"body":"ago or whatever, and there was one day where"},{"speaker":"[Aaron Straker]","startTime":1846.343,"endTime":1852.127,"body":"it would have a 50 rep leg"},{"speaker":"[Aaron Straker]","startTime":1846.343,"endTime":1852.127,"body":"press set, one of them, and I would only be"},{"speaker":"[Aaron Straker]","startTime":1852.147,"endTime":1854.168,"body":"able to put like one plate"},{"speaker":"[Aaron Straker]","startTime":1852.147,"endTime":1854.168,"body":"on each side."},{"speaker":"[Bryan]","startTime":1854.972,"endTime":1855.133,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1855.869,"endTime":1859.672,"body":"But it would like, but for"},{"speaker":"[Aaron Straker]","startTime":1855.869,"endTime":1859.672,"body":"like a set of 12, whatever, I'd have like five"},{"speaker":"[Aaron Straker]","startTime":1859.712,"endTime":1863.555,"body":"plates, you know, per side."},{"speaker":"[Aaron Straker]","startTime":1859.712,"endTime":1863.555,"body":"But I'd have to reduce load to like literally"},{"speaker":"[Aaron Straker]","startTime":1863.575,"endTime":1870.546,"body":"like a 15% to... to get, I"},{"speaker":"[Aaron Straker]","startTime":1863.575,"endTime":1870.546,"body":"mean, and it would be hell on earth getting"},{"speaker":"[Aaron Straker]","startTime":1870.586,"endTime":1877.035,"body":"those 50 reps. So as the listeners"},{"speaker":"[Aaron Straker]","startTime":1870.586,"endTime":1877.035,"body":"can probably correlate from the subjective"},{"speaker":"[Aaron Straker]","startTime":1877.055,"endTime":1882.522,"body":"information I've provided from"},{"speaker":"[Aaron Straker]","startTime":1877.055,"endTime":1882.522,"body":"my history, I perform very low on the"},{"speaker":"[Bryan]","startTime":1882.498,"endTime":1884.26,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1882.602,"endTime":1884.384,"body":"percentage-based things."},{"speaker":"[Bryan]","startTime":1884.38,"endTime":1890.747,"body":"So so, Aaron, if you were asked to"},{"speaker":"[Bryan]","startTime":1884.38,"endTime":1890.747,"body":"do 90 percent of your one rep max on a movement,"},{"speaker":"[Bryan]","startTime":1891.548,"endTime":1895.273,"body":"they're using leg press, but whatever,"},{"speaker":"[Bryan]","startTime":1891.548,"endTime":1895.273,"body":"it doesn't really matter. We're just trying"},{"speaker":"[Bryan]","startTime":1895.293,"endTime":1899.397,"body":"to throw some random numbers out here."},{"speaker":"[Bryan]","startTime":1895.293,"endTime":1899.397,"body":"What what do you think you get on like a big"},{"speaker":"[Bryan]","startTime":1899.437,"endTime":1902.781,"body":"compound lower body movement if you"},{"speaker":"[Bryan]","startTime":1899.437,"endTime":1902.781,"body":"take 90 percent of a one rep max?"},{"speaker":"[Aaron Straker]","startTime":1903.393,"endTime":1905.608,"body":"Maximum of two reps, guaranteed."},{"speaker":"[Bryan]","startTime":1905.294,"endTime":1912.015,"body":"Yeah, yeah, maybe three at most. So"},{"speaker":"[Bryan]","startTime":1905.294,"endTime":1912.015,"body":"this then also potentially shoot some holes"},{"speaker":"[Bryan]","startTime":1912.095,"endTime":1916.337,"body":"in this study, because when we get"},{"speaker":"[Bryan]","startTime":1912.095,"endTime":1916.337,"body":"to the 90 percent number and we look at the"},{"speaker":"[Bryan]","startTime":1916.377,"endTime":1922.298,"body":"endurance runners versus the weightlifters,"},{"speaker":"[Bryan]","startTime":1916.377,"endTime":1922.298,"body":"the endurance runners were averaging 10.8 repetitions"},{"speaker":"[Bryan]","startTime":1922.338,"endTime":1926.379,"body":"with a plus minus of almost four. So"},{"speaker":"[Bryan]","startTime":1922.338,"endTime":1926.379,"body":"they were basically getting either, you know,"},{"speaker":"[Bryan]","startTime":1926.439,"endTime":1934.482,"body":"15 or eight or seven repetitions, something"},{"speaker":"[Bryan]","startTime":1926.439,"endTime":1934.482,"body":"like that. But even the weightlifters. had"},{"speaker":"[Bryan]","startTime":1934.502,"endTime":1940.603,"body":"an average number of repetitions of"},{"speaker":"[Bryan]","startTime":1934.502,"endTime":1940.603,"body":"seven at 90% with a plus or minus of 2.1. So"},{"speaker":"[Bryan]","startTime":1940.643,"endTime":1946.085,"body":"people were either getting five or"},{"speaker":"[Bryan]","startTime":1940.643,"endTime":1946.085,"body":"nine reps, but Aaron and I both just stated"},{"speaker":"[Bryan]","startTime":1946.105,"endTime":1950.546,"body":"that 90% for us would be like two or"},{"speaker":"[Bryan]","startTime":1946.105,"endTime":1950.546,"body":"three reps. And so even on the lower end of"},{"speaker":"[Bryan]","startTime":1950.566,"endTime":1954.747,"body":"these people that were doing five,"},{"speaker":"[Bryan]","startTime":1950.566,"endTime":1954.747,"body":"six, or seven reps for the weightlifters, they"},{"speaker":"[Bryan]","startTime":1954.767,"endTime":1958.768,"body":"would still be above where we are."},{"speaker":"[Bryan]","startTime":1954.767,"endTime":1958.768,"body":"And these endurance athletes doing almost 11"},{"speaker":"[Bryan]","startTime":1958.808,"endTime":1963.869,"body":"reps on average at 90%. It definitely"},{"speaker":"[Bryan]","startTime":1958.808,"endTime":1963.869,"body":"like makes me think that there's some holes"},{"speaker":"[Bryan]","startTime":1964.426,"endTime":1970.551,"body":"in the way that the One Rep Max was"},{"speaker":"[Bryan]","startTime":1964.426,"endTime":1970.551,"body":"tested or how hard these athletes were being"},{"speaker":"[Bryan]","startTime":1970.631,"endTime":1975.655,"body":"pushed in their assessments or something"},{"speaker":"[Bryan]","startTime":1970.631,"endTime":1975.655,"body":"along those lines. But the main point of this"},{"speaker":"[Bryan]","startTime":1975.956,"endTime":1980.84,"body":"is not to tear apart the study design"},{"speaker":"[Bryan]","startTime":1975.956,"endTime":1980.84,"body":"or anything like that or the methods. It's"},{"speaker":"[Bryan]","startTime":1981.22,"endTime":1989.127,"body":"to ascertain or to clarify that there's"},{"speaker":"[Bryan]","startTime":1981.22,"endTime":1989.127,"body":"just so much variance between the way that"},{"speaker":"[Bryan]","startTime":1989.167,"endTime":1993.274,"body":"people are going to perform at given"},{"speaker":"[Bryan]","startTime":1989.167,"endTime":1993.274,"body":"percentages. And so I have a few other points"},{"speaker":"[Bryan]","startTime":1993.314,"endTime":1997.735,"body":"as to why I don't use percentages in"},{"speaker":"[Bryan]","startTime":1993.314,"endTime":1997.735,"body":"programming, but this is really the main point"},{"speaker":"[Bryan]","startTime":1997.795,"endTime":2002.556,"body":"is just that people vary. And if you're"},{"speaker":"[Bryan]","startTime":1997.795,"endTime":2002.556,"body":"going to run a group program like I run, and"},{"speaker":"[Bryan]","startTime":2002.576,"endTime":2007.258,"body":"like many other coaches run that do"},{"speaker":"[Bryan]","startTime":2002.576,"endTime":2007.258,"body":"use percentages, it just doesn't make sense"},{"speaker":"[Bryan]","startTime":2007.558,"endTime":2012.519,"body":"because we see that you can program"},{"speaker":"[Bryan]","startTime":2007.558,"endTime":2012.519,"body":"something like 85% and have some people be"},{"speaker":"[Bryan]","startTime":2012.579,"endTime":2021.726,"body":"able to hit the goal reps with tons"},{"speaker":"[Bryan]","startTime":2012.579,"endTime":2021.726,"body":"and tons of RIR and basically get. very little"},{"speaker":"[Bryan]","startTime":2021.746,"endTime":2026.027,"body":"stimulus from it. And you have other"},{"speaker":"[Bryan]","startTime":2021.746,"endTime":2026.027,"body":"people that can't even do the lower end of"},{"speaker":"[Bryan]","startTime":2026.067,"endTime":2031.389,"body":"the prescription. Like that example,"},{"speaker":"[Bryan]","startTime":2026.067,"endTime":2031.389,"body":"I used of 85% for four by four. Some people"},{"speaker":"[Bryan]","startTime":2031.709,"endTime":2034.81,"body":"will do that without any issue at all"},{"speaker":"[Bryan]","startTime":2031.709,"endTime":2034.81,"body":"and feel like they didn't get a workout in"},{"speaker":"[Bryan]","startTime":2035.13,"endTime":2039.752,"body":"and other people will be unable to"},{"speaker":"[Bryan]","startTime":2035.13,"endTime":2039.752,"body":"complete the task at all. And so at some level,"},{"speaker":"[Bryan]","startTime":2039.792,"endTime":2044.593,"body":"like if you're a coach programming"},{"speaker":"[Bryan]","startTime":2039.792,"endTime":2044.593,"body":"with percentages, and you put this out to your"},{"speaker":"[Bryan]","startTime":2044.613,"endTime":2048.442,"body":"group program, like, what do you say"},{"speaker":"[Bryan]","startTime":2044.613,"endTime":2048.442,"body":"when people respond and they're like, Hey,"},{"speaker":"[Bryan]","startTime":2048.523,"endTime":2052.351,"body":"I couldn't do this or someone's like,"},{"speaker":"[Bryan]","startTime":2048.523,"endTime":2052.351,"body":"Hey, I did this and it was really easy. I just"},{"speaker":"[Bryan]","startTime":2052.531,"endTime":2056.7799999999997,"body":"it to me, it doesn't make any logical"},{"speaker":"[Bryan]","startTime":2052.531,"endTime":2056.7799999999997,"body":"sense when you look at the quality of programming"},{"speaker":"[Bryan]","startTime":2056.821,"endTime":2057.141,"body":"overall."},{"speaker":"[Aaron Straker]","startTime":2059.365,"endTime":2063.748,"body":"Yeah, that kind of leads me"},{"speaker":"[Aaron Straker]","startTime":2059.365,"endTime":2063.748,"body":"to one of the points that I wrote down is when"},{"speaker":"[Aaron Straker]","startTime":2063.768,"endTime":2069.172,"body":"you're taking a percentage-based"},{"speaker":"[Aaron Straker]","startTime":2063.768,"endTime":2069.172,"body":"approach, larger assumptions need to be made."},{"speaker":"[Aaron Straker]","startTime":2069.7129999999997,"endTime":2075.938,"body":"And typically when we have"},{"speaker":"[Aaron Straker]","startTime":2069.7129999999997,"endTime":2075.938,"body":"more assumptions, we have less context provided,"},{"speaker":"[Aaron Straker]","startTime":2076.018,"endTime":2082.643,"body":"which lends itself to the scenario"},{"speaker":"[Aaron Straker]","startTime":2076.018,"endTime":2082.643,"body":"you just described of you have clients saying,"},{"speaker":"[Aaron Straker]","startTime":2082.663,"endTime":2087.462,"body":"like, hey, I did. 12 reps,"},{"speaker":"[Aaron Straker]","startTime":2082.663,"endTime":2087.462,"body":"it was really easy. And then someone else saying,"},{"speaker":"[Aaron Straker]","startTime":2087.843,"endTime":2090.905,"body":"I only did four and thought"},{"speaker":"[Aaron Straker]","startTime":2087.843,"endTime":2090.905,"body":"my legs were gonna fall off sort of thing."},{"speaker":"[Aaron Straker]","startTime":2091.306,"endTime":2096.59,"body":"So, you know, kind of steering"},{"speaker":"[Aaron Straker]","startTime":2091.306,"endTime":2096.59,"body":"us back to, yes, the majority of the context"},{"speaker":"[Aaron Straker]","startTime":2096.951,"endTime":2101.555,"body":"we speak in is hypertrophy"},{"speaker":"[Aaron Straker]","startTime":2096.951,"endTime":2101.555,"body":"based, but then also providing the necessary"},{"speaker":"[Aaron Straker]","startTime":2101.595,"endTime":2106.259,"body":"context of like, hey, we're"},{"speaker":"[Aaron Straker]","startTime":2101.595,"endTime":2106.259,"body":"working with a rep range. These are some things"},{"speaker":"[Aaron Straker]","startTime":2106.319,"endTime":2110.923,"body":"to expect. This is where you"},{"speaker":"[Aaron Straker]","startTime":2106.319,"endTime":2110.923,"body":"may want to increase this number a little bit"},{"speaker":"[Aaron Straker]","startTime":2111.003,"endTime":2115.359,"body":"if you experience these sorts"},{"speaker":"[Aaron Straker]","startTime":2111.003,"endTime":2115.359,"body":"of things. And conversely, this is where you"},{"speaker":"[Aaron Straker]","startTime":2115.399,"endTime":2119.004,"body":"may want to decrease some things"},{"speaker":"[Aaron Straker]","startTime":2115.399,"endTime":2119.004,"body":"if this is what you're experiencing so that"},{"speaker":"[Aaron Straker]","startTime":2119.024,"endTime":2124.893,"body":"you can provide the lifter"},{"speaker":"[Aaron Straker]","startTime":2119.024,"endTime":2124.893,"body":"a little bit of extra education so that they"},{"speaker":"[Aaron Straker]","startTime":2124.933,"endTime":2129.319,"body":"can auto-regulate themselves"},{"speaker":"[Aaron Straker]","startTime":2124.933,"endTime":2129.319,"body":"into the desired stimulus for the week of the"},{"speaker":"[Aaron Straker]","startTime":2129.359,"endTime":2130.361,"body":"program, et cetera."},{"speaker":"[Bryan]","startTime":2131.974,"endTime":2135.355,"body":"Yeah, no, really good point. And I'm"},{"speaker":"[Bryan]","startTime":2131.974,"endTime":2135.355,"body":"really glad you brought up the hypertrophy"},{"speaker":"[Bryan]","startTime":2135.375,"endTime":2139.296,"body":"side as well. Because I think for the"},{"speaker":"[Bryan]","startTime":2135.375,"endTime":2139.296,"body":"most part, we've been, without explicitly saying"},{"speaker":"[Bryan]","startTime":2139.336,"endTime":2144.818,"body":"it, we've kind of been discussing this"},{"speaker":"[Bryan]","startTime":2139.336,"endTime":2144.818,"body":"from the viewpoint of strength. But hypertrophy,"},{"speaker":"[Bryan]","startTime":2146.018,"endTime":2151.8,"body":"I do think there's some value in using"},{"speaker":"[Bryan]","startTime":2146.018,"endTime":2151.8,"body":"percentages and back off work in hypertrophy."},{"speaker":"[Bryan]","startTime":2152.26,"endTime":2157.641,"body":"And so an example of this that I tend"},{"speaker":"[Bryan]","startTime":2152.26,"endTime":2157.641,"body":"to use quite a bit when I'm programming is."},{"speaker":"[Bryan]","startTime":2158.846,"endTime":2164.749,"body":"Uh, over the course of two to three"},{"speaker":"[Bryan]","startTime":2158.846,"endTime":2164.749,"body":"sets, build to a top set of 12 reps, something"},{"speaker":"[Bryan]","startTime":2164.769,"endTime":2171.713,"body":"like that. 12 reps at one to two RIR."},{"speaker":"[Bryan]","startTime":2164.769,"endTime":2171.713,"body":"So, um, that would be a great hypertrophy number."},{"speaker":"[Bryan]","startTime":2172.614,"endTime":2176.896,"body":"You are getting a lot of stimulus for"},{"speaker":"[Bryan]","startTime":2172.614,"endTime":2176.896,"body":"whatever musculature you're targeting. And"},{"speaker":"[Bryan]","startTime":2176.916,"endTime":2179.918,"body":"then I will say something like, you"},{"speaker":"[Bryan]","startTime":2176.916,"endTime":2179.918,"body":"know, rest two to three minutes after you find"},{"speaker":"[Bryan]","startTime":2179.938,"endTime":2188.274,"body":"your top weight and take 80% of that"},{"speaker":"[Bryan]","startTime":2179.938,"endTime":2188.274,"body":"top weight and perform. presets of six to eight"},{"speaker":"[Bryan]","startTime":2188.494,"endTime":2193.396,"body":"to two RIR, something like that, eight"},{"speaker":"[Bryan]","startTime":2188.494,"endTime":2193.396,"body":"to 10 to two RIR, whatever, whatever it makes"},{"speaker":"[Bryan]","startTime":2193.436,"endTime":2198.357,"body":"sense with the percentages and with"},{"speaker":"[Bryan]","startTime":2193.436,"endTime":2198.357,"body":"the rep scheme. And so at that point now we're"},{"speaker":"[Bryan]","startTime":2198.377,"endTime":2204.039,"body":"combining both percentages and reps"},{"speaker":"[Bryan]","startTime":2198.377,"endTime":2204.039,"body":"from failure. And that is the way that I almost"},{"speaker":"[Bryan]","startTime":2204.259,"endTime":2211.301,"body":"always will program any sort of percentage"},{"speaker":"[Bryan]","startTime":2204.259,"endTime":2211.301,"body":"work, whether it's strength work or hypertrophy"},{"speaker":"[Bryan]","startTime":2211.341,"endTime":2211.541,"body":"work."},{"speaker":"[Bryan]","startTime":2215.53,"endTime":2222.174,"body":"and a percentage with a range. So it's"},{"speaker":"[Bryan]","startTime":2215.53,"endTime":2222.174,"body":"not 85% for four by four. It would be 85% for"},{"speaker":"[Bryan]","startTime":2222.574,"endTime":2229.139,"body":"three to six reps or something along"},{"speaker":"[Bryan]","startTime":2222.574,"endTime":2229.139,"body":"those lines at two RIR. And then I'd make a"},{"speaker":"[Bryan]","startTime":2229.219,"endTime":2233.782,"body":"note at the bottom and say, Hey, if"},{"speaker":"[Bryan]","startTime":2229.219,"endTime":2233.782,"body":"you get to six reps and you feel like you are"},{"speaker":"[Bryan]","startTime":2234.402,"endTime":2239.226,"body":"still below two RIR, maybe you're at"},{"speaker":"[Bryan]","startTime":2234.402,"endTime":2239.226,"body":"four RIR or something like that. Keep going."},{"speaker":"[Bryan]","startTime":2239.526,"endTime":2244.609,"body":"Like prioritize the reps from failure"},{"speaker":"[Bryan]","startTime":2239.526,"endTime":2244.609,"body":"over the percentage. The percentage is a guideline."},{"speaker":"[Bryan]","startTime":2245.05,"endTime":2249.592,"body":"It helps get you into the ballpark."},{"speaker":"[Bryan]","startTime":2245.05,"endTime":2249.592,"body":"But once you're in the ballpark, now you need"},{"speaker":"[Bryan]","startTime":2249.632,"endTime":2255.035,"body":"to dial it in a little bit closer and"},{"speaker":"[Bryan]","startTime":2249.632,"endTime":2255.035,"body":"using reps from failure then allows you to"},{"speaker":"[Bryan]","startTime":2255.135,"endTime":2260.278,"body":"create the stimulus that you want,"},{"speaker":"[Bryan]","startTime":2255.135,"endTime":2260.278,"body":"regardless of how many reps you achieve. Because"},{"speaker":"[Bryan]","startTime":2260.298,"endTime":2264.86,"body":"we know in hypertrophy that anywhere"},{"speaker":"[Bryan]","startTime":2260.298,"endTime":2264.86,"body":"between five and 20 plus reps is going to get"},{"speaker":"[Bryan]","startTime":2264.9,"endTime":2271.244,"body":"you a relatively similar stimulus."},{"speaker":"[Bryan]","startTime":2264.9,"endTime":2271.244,"body":"So your major error would just be, oh, coach"},{"speaker":"[Bryan]","startTime":2271.284,"endTime":2276.36,"body":"said six to eight reps, so I'm gonna"},{"speaker":"[Bryan]","startTime":2271.284,"endTime":2276.36,"body":"stop at eight. even if I have six RIR left."},{"speaker":"[Bryan]","startTime":2277.101,"endTime":2280.926,"body":"Whereas when you put in that kind of"},{"speaker":"[Bryan]","startTime":2277.101,"endTime":2280.926,"body":"qualifier of, we're using percentage to define"},{"speaker":"[Bryan]","startTime":2281.046,"endTime":2285.351,"body":"load, and then we're using reps from"},{"speaker":"[Bryan]","startTime":2281.046,"endTime":2285.351,"body":"failure to define how hard we want to work"},{"speaker":"[Bryan]","startTime":2285.451,"endTime":2291.419,"body":"or the stimulus intended, now we have"},{"speaker":"[Bryan]","startTime":2285.451,"endTime":2291.419,"body":"this much better kind of combination of things"},{"speaker":"[Bryan]","startTime":2291.459,"endTime":2293.221,"body":"and information that we can use to"},{"speaker":"[Bryan]","startTime":2291.459,"endTime":2293.221,"body":"progress."},{"speaker":"[Aaron Straker]","startTime":2295.965,"endTime":2300.667,"body":"Yeah, I love that. I would"},{"speaker":"[Aaron Straker]","startTime":2295.965,"endTime":2300.667,"body":"say the time that I, the only time I really"},{"speaker":"[Aaron Straker]","startTime":2300.687,"endTime":2304.75,"body":"will use percentages is very,"},{"speaker":"[Aaron Straker]","startTime":2300.687,"endTime":2304.75,"body":"you know, similar to what you said with the"},{"speaker":"[Aaron Straker]","startTime":2304.79,"endTime":2310.593,"body":"back off set. And because I'm"},{"speaker":"[Aaron Straker]","startTime":2304.79,"endTime":2310.593,"body":"such a big fan of repeating workouts, like"},{"speaker":"[Aaron Straker]","startTime":2310.653,"endTime":2315.236,"body":"week over week, I really like,"},{"speaker":"[Aaron Straker]","startTime":2310.653,"endTime":2315.236,"body":"use, like we're gonna perform our back off"},{"speaker":"[Aaron Straker]","startTime":2315.356,"endTime":2322.48,"body":"at 75%. Let's say week one,"},{"speaker":"[Aaron Straker]","startTime":2315.356,"endTime":2322.48,"body":"use 75% to establish like a load and then your"},{"speaker":"[Aaron Straker]","startTime":2322.52,"endTime":2326.853,"body":"performance. at that load is"},{"speaker":"[Aaron Straker]","startTime":2322.52,"endTime":2326.853,"body":"going to dictate what you choose for like,"},{"speaker":"[Aaron Straker]","startTime":2326.893,"endTime":2331.955,"body":"you know, week two sort of"},{"speaker":"[Aaron Straker]","startTime":2326.893,"endTime":2331.955,"body":"thing. So let's say 75% is 100 pounds and we"},{"speaker":"[Aaron Straker]","startTime":2331.995,"endTime":2336.996,"body":"want to perform, you know,"},{"speaker":"[Aaron Straker]","startTime":2331.995,"endTime":2336.996,"body":"10 to 12 reps on the back off. If you only"},{"speaker":"[Aaron Straker]","startTime":2337.016,"endTime":2340.938,"body":"get like seven reps on the"},{"speaker":"[Aaron Straker]","startTime":2337.016,"endTime":2340.938,"body":"back off, you need to reduce load to get you"},{"speaker":"[Aaron Straker]","startTime":2340.958,"endTime":2345.079,"body":"into the rep range for, you"},{"speaker":"[Aaron Straker]","startTime":2340.958,"endTime":2345.079,"body":"know, week three. Conversely, if you perform"},{"speaker":"[Aaron Straker]","startTime":2345.219,"endTime":2349.6,"body":"14 reps, you need to increase"},{"speaker":"[Aaron Straker]","startTime":2345.219,"endTime":2349.6,"body":"load, you know, in week two so that we can"},{"speaker":"[Aaron Straker]","startTime":2349.62,"endTime":2352.742,"body":"get you back into the rep."},{"speaker":"[Aaron Straker]","startTime":2349.62,"endTime":2352.742,"body":"sort of thing. So it's helping like you said"},{"speaker":"[Aaron Straker]","startTime":2352.782,"endTime":2357.545,"body":"get you in the ballpark and"},{"speaker":"[Aaron Straker]","startTime":2352.782,"endTime":2357.545,"body":"then you're going to leverage like a predefined"},{"speaker":"[Aaron Straker]","startTime":2357.725,"endTime":2362.028,"body":"RIR or a performance based"},{"speaker":"[Aaron Straker]","startTime":2357.725,"endTime":2362.028,"body":"metric to help you further make decisions in"},{"speaker":"[Aaron Straker]","startTime":2362.068,"endTime":2362.808,"body":"the coming weeks."},{"speaker":"[Bryan]","startTime":2363.346,"endTime":2367.847,"body":"Yeah, no, I love that. And I'll also"},{"speaker":"[Bryan]","startTime":2363.346,"endTime":2367.847,"body":"like another way that percentages get included"},{"speaker":"[Bryan]","startTime":2367.927,"endTime":2373.169,"body":"is I may say things like, once we establish"},{"speaker":"[Bryan]","startTime":2367.927,"endTime":2373.169,"body":"our working weight in week one or deload week"},{"speaker":"[Bryan]","startTime":2373.189,"endTime":2378.01,"body":"or whatever it is, I might say like,"},{"speaker":"[Bryan]","startTime":2373.189,"endTime":2378.01,"body":"hey, increase 2% this week or 3% this week"},{"speaker":"[Bryan]","startTime":2378.05,"endTime":2381.551,"body":"or something like that. But that's"},{"speaker":"[Bryan]","startTime":2378.05,"endTime":2381.551,"body":"not taking a percentage of maximum and telling"},{"speaker":"[Bryan]","startTime":2381.571,"endTime":2386.873,"body":"you to do some sort of work at that"},{"speaker":"[Bryan]","startTime":2381.571,"endTime":2386.873,"body":"percent. It's using percentages as a way to"},{"speaker":"[Bryan]","startTime":2386.913,"endTime":2391.057,"body":"kind of micro load the movement and"},{"speaker":"[Bryan]","startTime":2386.913,"endTime":2391.057,"body":"progress it. over the course of time. And usually"},{"speaker":"[Bryan]","startTime":2391.077,"endTime":2396.97,"body":"there's a rep range and there's a reps"},{"speaker":"[Bryan]","startTime":2391.077,"endTime":2396.97,"body":"from failure designation along with that. And"},{"speaker":"[Bryan]","startTime":2396.99,"endTime":2398.614,"body":"so yeah, another kind of..."},{"speaker":"[Bryan]","startTime":2402.41,"endTime":2408.873,"body":"thing against using percentages would"},{"speaker":"[Bryan]","startTime":2402.41,"endTime":2408.873,"body":"be daily preparedness. And the fact that, you"},{"speaker":"[Bryan]","startTime":2408.893,"endTime":2414.376,"body":"know, when you wake up on a given day,"},{"speaker":"[Bryan]","startTime":2408.893,"endTime":2414.376,"body":"you might feel less prepared or more prepared"},{"speaker":"[Bryan]","startTime":2414.416,"endTime":2420.259,"body":"than you did the prior week. And so"},{"speaker":"[Bryan]","startTime":2414.416,"endTime":2420.259,"body":"now we adding another level of ambiguity into"},{"speaker":"[Bryan]","startTime":2420.399,"endTime":2424.962,"body":"this whole sequence where if we're"},{"speaker":"[Bryan]","startTime":2420.399,"endTime":2424.962,"body":"not combining percentages with reps from failure"},{"speaker":"[Bryan]","startTime":2425.362,"endTime":2431.725,"body":"and with a range, um, what was, you"},{"speaker":"[Bryan]","startTime":2425.362,"endTime":2431.725,"body":"know, say 85% for four by four, the prior week,"},{"speaker":"[Bryan]","startTime":2432.206,"endTime":2438.391,"body":"and this athlete maybe barely got through"},{"speaker":"[Bryan]","startTime":2432.206,"endTime":2438.391,"body":"it. And now it's 86.5% for four by four, but"},{"speaker":"[Bryan]","startTime":2438.411,"endTime":2443.816,"body":"this athlete had poor sleep, had a"},{"speaker":"[Bryan]","startTime":2438.411,"endTime":2443.816,"body":"fight with their girlfriend and didn't eat"},{"speaker":"[Bryan]","startTime":2444.216,"endTime":2449.401,"body":"before going to bed or something, a"},{"speaker":"[Bryan]","startTime":2444.216,"endTime":2449.401,"body":"whole bunch of things happening at the same"},{"speaker":"[Bryan]","startTime":2449.461,"endTime":2453.965,"body":"time. They go into the gym and they're"},{"speaker":"[Bryan]","startTime":2449.461,"endTime":2453.965,"body":"like, oh, 86.5% for four by four. Well, that"},{"speaker":"[Bryan]","startTime":2453.985,"endTime":2458.228,"body":"should be fine, because I did 85% last"},{"speaker":"[Bryan]","startTime":2453.985,"endTime":2458.228,"body":"week, not accounting for the fact that they're"},{"speaker":"[Bryan]","startTime":2458.268,"endTime":2462.758,"body":"way under prepared today. and they"},{"speaker":"[Bryan]","startTime":2458.268,"endTime":2462.758,"body":"are unable to meet the task at hand. And so"},{"speaker":"[Bryan]","startTime":2463.138,"endTime":2468.58,"body":"if that coach had instead put in 86.5"},{"speaker":"[Bryan]","startTime":2463.138,"endTime":2468.58,"body":"for three to six reps, then that allows that"},{"speaker":"[Bryan]","startTime":2468.66,"endTime":2472.941,"body":"athlete the freedom to say, Hey, I'm"},{"speaker":"[Bryan]","startTime":2468.66,"endTime":2472.941,"body":"feeling really bad today. I'll just hit triples"},{"speaker":"[Bryan]","startTime":2473.721,"endTime":2478.083,"body":"versus, Hey, I'm feeling great today."},{"speaker":"[Bryan]","startTime":2473.721,"endTime":2478.083,"body":"You know, I may be able to hit sixes, even"},{"speaker":"[Bryan]","startTime":2478.103,"endTime":2481.263,"body":"though I only get fours last week."},{"speaker":"[Bryan]","startTime":2478.103,"endTime":2481.263,"body":"And so it just provides you a lot more freedom"},{"speaker":"[Bryan]","startTime":2481.383,"endTime":2487.585,"body":"based on the way that you are in fact"},{"speaker":"[Bryan]","startTime":2481.383,"endTime":2487.585,"body":"feeling and how that would directly impact"},{"speaker":"[Bryan]","startTime":2487.605,"endTime":2488.665,"body":"your performance on that day."},{"speaker":"[Aaron Straker]","startTime":2490.769,"endTime":2495.19,"body":"Yeah, the last kind of note"},{"speaker":"[Aaron Straker]","startTime":2490.769,"endTime":2495.19,"body":"that I had here, which is very, very similar"},{"speaker":"[Aaron Straker]","startTime":2495.23,"endTime":2499.611,"body":"to what you just brought up"},{"speaker":"[Aaron Straker]","startTime":2495.23,"endTime":2499.611,"body":"is predefined rates of progress, right? And"},{"speaker":"[Aaron Straker]","startTime":2499.651,"endTime":2505.773,"body":"because of that preparedness"},{"speaker":"[Aaron Straker]","startTime":2499.651,"endTime":2505.773,"body":"or other impacting variables in life like stress,"},{"speaker":"[Aaron Straker]","startTime":2505.993,"endTime":2513.015,"body":"breakups, travel, different"},{"speaker":"[Aaron Straker]","startTime":2505.993,"endTime":2513.015,"body":"things like that, many times with the percentage-based"},{"speaker":"[Aaron Straker]","startTime":2513.035,"endTime":2517.956,"body":"things, it's like we are using"},{"speaker":"[Aaron Straker]","startTime":2513.035,"endTime":2517.956,"body":"a six-week, you know, workup progression of"},{"speaker":"[Aaron Straker]","startTime":2518.016,"endTime":2522.63,"body":"percentages where if... In"},{"speaker":"[Aaron Straker]","startTime":2518.016,"endTime":2522.63,"body":"week five or four, you have some life event"},{"speaker":"[Aaron Straker]","startTime":2522.67,"endTime":2528.713,"body":"thing that crushes it, that"},{"speaker":"[Aaron Straker]","startTime":2522.67,"endTime":2528.713,"body":"crushes your ability to perform. That is again,"},{"speaker":"[Aaron Straker]","startTime":2529.293,"endTime":2534.395,"body":"kind of, there's no auto regulatory"},{"speaker":"[Aaron Straker]","startTime":2529.293,"endTime":2534.395,"body":"flexibility in there, whereas if you're working"},{"speaker":"[Aaron Straker]","startTime":2534.435,"endTime":2538.037,"body":"individually with a coach or"},{"speaker":"[Aaron Straker]","startTime":2534.435,"endTime":2538.037,"body":"whatever, it might be like, hey, repeat last"},{"speaker":"[Aaron Straker]","startTime":2538.137,"endTime":2542.359,"body":"week, perform one rep less"},{"speaker":"[Aaron Straker]","startTime":2538.137,"endTime":2542.359,"body":"because we have high fatigue or something like"},{"speaker":"[Aaron Straker]","startTime":2542.399,"endTime":2548.754,"body":"that. We'll extend the... the"},{"speaker":"[Aaron Straker]","startTime":2542.399,"endTime":2548.754,"body":"working number of weeks of the program, et"},{"speaker":"[Aaron Straker]","startTime":2548.774,"endTime":2553.578,"body":"cetera, et cetera. So that's"},{"speaker":"[Aaron Straker]","startTime":2548.774,"endTime":2553.578,"body":"just another one that I see very commonly will"},{"speaker":"[Aaron Straker]","startTime":2553.638,"endTime":2557.601,"body":"come up. I've had that question"},{"speaker":"[Aaron Straker]","startTime":2553.638,"endTime":2557.601,"body":"before where someone's like, hey, I'm on a"},{"speaker":"[Aaron Straker]","startTime":2557.842,"endTime":2561.825,"body":"six week strength program."},{"speaker":"[Aaron Straker]","startTime":2557.842,"endTime":2561.825,"body":"Week four, I was traveling and I didn't get"},{"speaker":"[Aaron Straker]","startTime":2561.865,"endTime":2565.648,"body":"to do my squat day. Should"},{"speaker":"[Aaron Straker]","startTime":2561.865,"endTime":2565.648,"body":"I just jump into like week five, you know,"},{"speaker":"[Aaron Straker]","startTime":2565.748,"endTime":2565.888,"body":"sort"},{"speaker":"[Bryan]","startTime":2565.782,"endTime":2567.943,"body":"Right?"},{"speaker":"[Aaron Straker]","startTime":2565.928,"endTime":2571.292,"body":"of thing? I'm like, no, don't"},{"speaker":"[Aaron Straker]","startTime":2565.928,"endTime":2571.292,"body":"do not do that."},{"speaker":"[Bryan]","startTime":2569.304,"endTime":2569.565,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2571.332,"endTime":2571.532,"body":"So."},{"speaker":"[Bryan]","startTime":2572.707,"endTime":2576.55,"body":"One of the things we always say is"},{"speaker":"[Bryan]","startTime":2572.707,"endTime":2576.55,"body":"that programming is like chapters in a book."},{"speaker":"[Bryan]","startTime":2577.051,"endTime":2582.375,"body":"And I'll give credit to Erin Johnson."},{"speaker":"[Bryan]","startTime":2577.051,"endTime":2582.375,"body":"She's our, our Facebook admin, amongst a number"},{"speaker":"[Bryan]","startTime":2582.415,"endTime":2587.059,"body":"of other things at Paragon. But she"},{"speaker":"[Bryan]","startTime":2582.415,"endTime":2587.059,"body":"came up with that kind of analogy or metaphor"},{"speaker":"[Bryan]","startTime":2587.119,"endTime":2591.743,"body":"for, for the way that programming goes."},{"speaker":"[Bryan]","startTime":2587.119,"endTime":2591.743,"body":"And now whenever people ask that question,"},{"speaker":"[Bryan]","startTime":2591.783,"endTime":2595.046,"body":"and we don't, we don't even use percentages,"},{"speaker":"[Bryan]","startTime":2591.783,"endTime":2595.046,"body":"but the same holds true. It's like, you know,"},{"speaker":"[Bryan]","startTime":2595.066,"endTime":2598.747,"body":"we use an RIR progression or whatever,"},{"speaker":"[Bryan]","startTime":2595.066,"endTime":2598.747,"body":"there's some built in progression week to week."},{"speaker":"[Bryan]","startTime":2599.367,"endTime":2602.729,"body":"And so yeah, people will be like, Oh,"},{"speaker":"[Bryan]","startTime":2599.367,"endTime":2602.729,"body":"I missed week four, I was on vacation. So I'm"},{"speaker":"[Bryan]","startTime":2602.769,"endTime":2607.451,"body":"coming back. You know, should I just"},{"speaker":"[Bryan]","startTime":2602.769,"endTime":2607.451,"body":"pick up with week five or even worse? It's"},{"speaker":"[Bryan]","startTime":2607.491,"endTime":2612.033,"body":"like, Oh, I missed D load week, should"},{"speaker":"[Bryan]","startTime":2607.491,"endTime":2612.033,"body":"I just jump into week one? And we're like,"},{"speaker":"[Bryan]","startTime":2612.473,"endTime":2616.674,"body":"ah, you know, chapters of a book, like,"},{"speaker":"[Bryan]","startTime":2612.473,"endTime":2616.674,"body":"sometimes you just really need to stay in order"},{"speaker":"[Bryan]","startTime":2616.714,"endTime":2620.156,"body":"so that you can make sure you don't"},{"speaker":"[Bryan]","startTime":2616.714,"endTime":2620.156,"body":"miss the information and the stimulus and things"},{"speaker":"[Bryan]","startTime":2620.176,"endTime":2624.45,"body":"like that. And it becomes even more"},{"speaker":"[Bryan]","startTime":2620.176,"endTime":2624.45,"body":"significant when it is percentage based. because"},{"speaker":"[Bryan]","startTime":2624.49,"endTime":2629.932,"body":"you don't have that buffer for daily"},{"speaker":"[Bryan]","startTime":2624.49,"endTime":2629.932,"body":"preparedness with RIR and things like that."},{"speaker":"[Bryan]","startTime":2631.392,"endTime":2635.034,"body":"And so yeah, I think that that's a"},{"speaker":"[Bryan]","startTime":2631.392,"endTime":2635.034,"body":"really, really good point. Another one I'll"},{"speaker":"[Bryan]","startTime":2635.054,"endTime":2641.396,"body":"bring up too is that a lot of times"},{"speaker":"[Bryan]","startTime":2635.054,"endTime":2641.396,"body":"with percentage work, especially with the people"},{"speaker":"[Bryan]","startTime":2641.436,"endTime":2647.459,"body":"that the percentages are over-programmed."},{"speaker":"[Bryan]","startTime":2641.436,"endTime":2647.459,"body":"So say you take that 85% for four by four guy"},{"speaker":"[Bryan]","startTime":2647.719,"endTime":2653.221,"body":"who can barely complete the four by"},{"speaker":"[Bryan]","startTime":2647.719,"endTime":2653.221,"body":"four, a lot of times you end up seeing that"},{"speaker":"[Bryan]","startTime":2653.261,"endTime":2660.803,"body":"person hitting a bunch of failed reps."},{"speaker":"[Bryan]","startTime":2653.261,"endTime":2660.803,"body":"And so now we're not just talking about the"},{"speaker":"[Bryan]","startTime":2660.883,"endTime":2666.545,"body":"increased level of fatigue from barely"},{"speaker":"[Bryan]","startTime":2660.883,"endTime":2666.545,"body":"being able to make the protocol at hand, but"},{"speaker":"[Bryan]","startTime":2666.825,"endTime":2670.986,"body":"you're potentially failing a bunch"},{"speaker":"[Bryan]","startTime":2666.825,"endTime":2670.986,"body":"of reps, which is taking you deeper and deeper"},{"speaker":"[Bryan]","startTime":2671.086,"endTime":2676.848,"body":"into the fatigue cave, also reinforcing"},{"speaker":"[Bryan]","startTime":2671.086,"endTime":2676.848,"body":"bad habits. So that's one of the really big"},{"speaker":"[Bryan]","startTime":2676.888,"endTime":2681.109,"body":"things that comes with failure, is"},{"speaker":"[Bryan]","startTime":2676.888,"endTime":2681.109,"body":"that you're so close to failure or at failure."},{"speaker":"[Bryan]","startTime":2681.462,"endTime":2684.943,"body":"there's all these compensatory mechanisms"},{"speaker":"[Bryan]","startTime":2681.462,"endTime":2684.943,"body":"where different muscles are coming in to take"},{"speaker":"[Bryan]","startTime":2685.043,"endTime":2689.665,"body":"over different compensation patterns."},{"speaker":"[Bryan]","startTime":2685.043,"endTime":2689.665,"body":"And so now we're actually training our body"},{"speaker":"[Bryan]","startTime":2690.706,"endTime":2695.728,"body":"to do the wrong stuff. My basketball"},{"speaker":"[Bryan]","startTime":2690.706,"endTime":2695.728,"body":"coach years and years ago, and it's always"},{"speaker":"[Bryan]","startTime":2695.768,"endTime":2701.21,"body":"stuck with me, he was like, practice"},{"speaker":"[Bryan]","startTime":2695.768,"endTime":2701.21,"body":"doesn't make perfect. Perfect practice makes"},{"speaker":"[Bryan]","startTime":2701.29,"endTime":2708.273,"body":"perfect. And bad practice makes bad"},{"speaker":"[Bryan]","startTime":2701.29,"endTime":2708.273,"body":"habits permanent. And so I think that that's"},{"speaker":"[Bryan]","startTime":2708.313,"endTime":2713.693,"body":"just, it's It's so beautiful on so"},{"speaker":"[Bryan]","startTime":2708.313,"endTime":2713.693,"body":"many levels and has so much application to"},{"speaker":"[Bryan]","startTime":2713.753,"endTime":2721.02,"body":"strength sport as well. And we really"},{"speaker":"[Bryan]","startTime":2713.753,"endTime":2721.02,"body":"wanna be reinforcing the movement pattern that"},{"speaker":"[Bryan]","startTime":2721.1,"endTime":2724.764,"body":"is best for us, whether our pursuit"},{"speaker":"[Bryan]","startTime":2721.1,"endTime":2724.764,"body":"is strength and that movement pattern requires"},{"speaker":"[Bryan]","startTime":2724.904,"endTime":2730.469,"body":"certain central nervous system responses"},{"speaker":"[Bryan]","startTime":2724.904,"endTime":2730.469,"body":"at certain times and certain speed and et cetera,"},{"speaker":"[Bryan]","startTime":2730.489,"endTime":2733.803,"body":"et cetera. or it's hypertrophy and"},{"speaker":"[Bryan]","startTime":2730.489,"endTime":2733.803,"body":"we want to make sure that we're targeting a"},{"speaker":"[Bryan]","startTime":2733.843,"endTime":2737.185,"body":"specific muscle, like we're doing a"},{"speaker":"[Bryan]","startTime":2733.843,"endTime":2737.185,"body":"bench press and we want our chest to be doing"},{"speaker":"[Bryan]","startTime":2737.225,"endTime":2741.147,"body":"the work and not as much the triceps"},{"speaker":"[Bryan]","startTime":2737.225,"endTime":2741.147,"body":"and the front delts. When we get close to failure,"},{"speaker":"[Bryan]","startTime":2741.167,"endTime":2744.749,"body":"we don't have a choice. Studies have"},{"speaker":"[Bryan]","startTime":2741.167,"endTime":2744.749,"body":"shown this, that as you get close to failure"},{"speaker":"[Bryan]","startTime":2744.889,"endTime":2750.292,"body":"or you fail, that these other muscles"},{"speaker":"[Bryan]","startTime":2744.889,"endTime":2750.292,"body":"just come in to do the work because you have"},{"speaker":"[Bryan]","startTime":2750.312,"endTime":2753.213,"body":"to lift the weight up. You're basically"},{"speaker":"[Bryan]","startTime":2750.312,"endTime":2753.213,"body":"in a fight or flight response. And so your"},{"speaker":"[Bryan]","startTime":2753.233,"endTime":2758.476,"body":"body is gonna bring all of its resources"},{"speaker":"[Bryan]","startTime":2753.233,"endTime":2758.476,"body":"together to get that weight up. And this is"},{"speaker":"[Bryan]","startTime":2758.516,"endTime":2765.888,"body":"just another factor of this whole presentation"},{"speaker":"[Bryan]","startTime":2758.516,"endTime":2765.888,"body":"of percentages where so many things can go"},{"speaker":"[Bryan]","startTime":2765.948,"endTime":2772.492,"body":"wrong and it takes a lot for everything"},{"speaker":"[Bryan]","startTime":2765.948,"endTime":2772.492,"body":"to go right. And that's why I think that really,"},{"speaker":"[Bryan]","startTime":2772.512,"endTime":2778.475,"body":"you know, to tie a bow on the conversation"},{"speaker":"[Bryan]","startTime":2772.512,"endTime":2778.475,"body":"from earlier is, you know, individual programming"},{"speaker":"[Bryan]","startTime":2778.495,"endTime":2784.578,"body":"with a coach that really knows you"},{"speaker":"[Bryan]","startTime":2778.495,"endTime":2784.578,"body":"as an athlete, there is good use case for percentage"},{"speaker":"[Bryan]","startTime":2784.598,"endTime":2789.021,"body":"work there and tons and tons and tons"},{"speaker":"[Bryan]","startTime":2784.598,"endTime":2789.021,"body":"of strength athletes and coaches have had really,"},{"speaker":"[Bryan]","startTime":2789.081,"endTime":2794.891,"body":"really good success. using this approach."},{"speaker":"[Bryan]","startTime":2789.081,"endTime":2794.891,"body":"Um, but when it comes to group programs, which"},{"speaker":"[Bryan]","startTime":2794.931,"endTime":2800.654,"body":"I just see so often across Instagram"},{"speaker":"[Bryan]","startTime":2794.931,"endTime":2800.654,"body":"and social media in general is, um, it drives"},{"speaker":"[Bryan]","startTime":2800.674,"endTime":2805.055,"body":"me insane that coaches are doing this"},{"speaker":"[Bryan]","startTime":2800.674,"endTime":2805.055,"body":"in group programs. And then it drives me insane"},{"speaker":"[Bryan]","startTime":2805.095,"endTime":2809.217,"body":"that athletes are coming to my program"},{"speaker":"[Bryan]","startTime":2805.095,"endTime":2809.217,"body":"and asking me why I'm not using percentages"},{"speaker":"[Bryan]","startTime":2809.317,"endTime":2814.299,"body":"and almost looking down on the program"},{"speaker":"[Bryan]","startTime":2809.317,"endTime":2814.299,"body":"as if somehow it's a faulty program because,"},{"speaker":"[Bryan]","startTime":2814.439,"endTime":2817.821,"body":"because we're not doing it the way"},{"speaker":"[Bryan]","startTime":2814.439,"endTime":2817.821,"body":"that their prior coach did. And so, yeah, all"},{"speaker":"[Bryan]","startTime":2817.861,"endTime":2821.403,"body":"of those things kind of come together"},{"speaker":"[Bryan]","startTime":2817.861,"endTime":2821.403,"body":"to create a bit of a frustrating process."},{"speaker":"[Aaron Straker]","startTime":2824.753,"endTime":2827.656,"body":"I don't have anything to add"},{"speaker":"[Aaron Straker]","startTime":2824.753,"endTime":2827.656,"body":"onto the back of that one. I like that kind"},{"speaker":"[Aaron Straker]","startTime":2827.676,"endTime":2831.26,"body":"of rant. I think it was very,"},{"speaker":"[Aaron Straker]","startTime":2827.676,"endTime":2831.26,"body":"very warranted. There's nothing that I disagreed"},{"speaker":"[Aaron Straker]","startTime":2831.28,"endTime":2834.323,"body":"with in there. I think that"},{"speaker":"[Aaron Straker]","startTime":2831.28,"endTime":2834.323,"body":"is a wonderful place for us to wrap this one"},{"speaker":"[Aaron Straker]","startTime":2834.364,"endTime":2834.484,"body":"up."},{"speaker":"[Bryan]","startTime":2834.95,"endTime":2839.452,"body":"Yeah. So I think ultimately at the"},{"speaker":"[Bryan]","startTime":2834.95,"endTime":2839.452,"body":"end, just to add one more thing is use percentages"},{"speaker":"[Bryan]","startTime":2839.472,"endTime":2844.574,"body":"if you're gonna use them with a rep"},{"speaker":"[Bryan]","startTime":2839.472,"endTime":2844.574,"body":"range and with reps from failure. So it might"},{"speaker":"[Bryan]","startTime":2844.614,"endTime":2853.098,"body":"be, you know, 85% for four to eight"},{"speaker":"[Bryan]","startTime":2844.614,"endTime":2853.098,"body":"reps at two reps from failure. And now you've"},{"speaker":"[Bryan]","startTime":2853.118,"endTime":2857.98,"body":"given your athlete tools to actually"},{"speaker":"[Bryan]","startTime":2853.118,"endTime":2857.98,"body":"achieve the objective that you want them to"},{"speaker":"[Bryan]","startTime":2858.04,"endTime":2860.481,"body":"achieve. And so it makes everybody's"},{"speaker":"[Bryan]","startTime":2858.04,"endTime":2860.481,"body":"life easier."},{"speaker":"[Aaron Straker]","startTime":2861.373,"endTime":2865.945,"body":"Yep, really, really good point"},{"speaker":"[Aaron Straker]","startTime":2861.373,"endTime":2865.945,"body":"there as always, Brian. All right guys, as"},{"speaker":"[Aaron Straker]","startTime":2865.985,"endTime":2868.993,"body":"always, thank you for listening."},{"speaker":"[Aaron Straker]","startTime":2865.985,"endTime":2868.993,"body":"Brian and I will catch you next week."}]}