Eat Train Prosper

Dealing with Injuries ⎮ ETP #77

July 19, 2022 Aaron Straker | Bryan Boorstein
Eat Train Prosper
Dealing with Injuries ⎮ ETP #77
Show Notes Transcript Chapter Markers

Unfortunately along your fitness/training journey dealing with an injury is something that you are almost guaranteed to have to deal with. Dealing with many between the two of us over the years we’ve put together some approaches (both mental and physical) for navigating minor and more serious injuries in a productive manner that helps you recover from them as quickly as possible, whilst making the best use of the non-injured parts of your body. Which often is quite a lot!

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[bryan_boorstein]:

oh

[aaron_straker]:

uh yeah oh yeah what's up guys happy tuesday welcome back to another episode of train prosper today brian and myself are going to get into our conversation that eventually just ended up getting pushed from last week and that is dealing with injuries so i know i said on last week's episode that i myself have dealt with a considerable amount of injuries training induced injuries over my fourteen fifteen sixteen years however long training in i fortunately brian i think has significantly less but he is experiencing one somewhat minor but kind of a pain in the ass right now which kind of prompted this episode so we're going to finally dig into these on this week's episode and we will keep our up dates a little bit lighter

[bryan_boorstein]:

hm

[aaron_straker]:

brian i'm goin to let you kick us off with our updates today

[bryan_boorstein]:

yeah yeah i have a bunch of updates but i'm going to keep them short today so that we don't need to talk about the entire episode here but the good news is that i am now fourteen days into this injury to my foot and for those that don't know i tore my planter fatha jogging so that cool but i guess the positive is that i'm standing again so last week if you watched the episode i was sitting and it was a combination of my foot obviously being only a week from from tearing and then also a serious compensation injury i had endured in my low back i think from hobbling around on that foot so h and since that injury to my foot and then compensation to the low back i've had two additional compensation injuries over the past week now are healed so in retrospect you know you always look at these things and you're like oh it wasn't a big deal at all because now you're past it but in the moment what i was experiencing was was annoying and quite cumbersome so my injury to my foot is on my right foot but been putting in between ten and twelve thousand steps a day just being at the lake and trying to chase the kids around and ten to twelve thousand steps a day on a limp means there's a whole lot of other stuff happening in there so my other leg got super tight and swollen around behind the knee cap so i was a little concerned for a minute that it was blood clot related because that's something i had back in two thousand twelve when we had the cross fit gym i had a d v t in my left leg kind of a freak thing but i was obviously concerned that that was what was happening again luckily a day or two later stayed off my foot a little bit only did so thousand steps and sleep slept a little bit and the leg ended up healing up on the other side that's not a big deal also ended up pulling my trap on my left side assuming that you know i was probably in the gym doing something and not bracing properly through my feet and and ended up with a little bit of a tweak in my trap which is also better now so both of the two compensation injuries on the left side have been pretty minor the low back thing that it occurred on the same side as the foot is also mostly better so right now i'm now basically just dealing with my foot which is okay by me i'm sure we'll get into a bit more of the injury talk as we get going here but kind of just moving in quickly to some training stuff because i had this this foot thing and didn't want to create any further compensation issues i decided that i was going to push my leg extensions and leg curls a bit harder and then dial back on the compound movements for the quads and the ham strings and i really surprised myself last year on my leg extension here in wisconsin two hundred by ten was like a zero r i r i even a video of it and last week i think i mentioned that i went up to like two thirty five by nine or something like that so i was like wow that's crazy improvement and then to day ago or yesterday i went up to two fifty and made ten reps so i don't exactly know what to think of it like there's a piece to me that's like man i must have been sandbagging last year like fifty pounds on a leg extension that's crazy but i mean you watched the video and like i legitimately was rep speed slowed like i was making faces baba blah like all the things like i know i know how to train to failure right so i don't i don't exactly know what to think of how i added fifty pounds to my leg extension but i hit two fifty by ten the other day and then leg curl i've added fifteen pounds and two raps since last year so from one thirty five times ten i made one fifty times twelve yesterday and then that got me thinking about how weird it is that i make out the leg extension machine so two fifty is like the whole stack you can't go any heavier than that and then the leg curl machine has the same two hundred and fifty pounds ach that we have on the leg extension and yet i can only do a hundred and fifty pounds on the leg curl and it's just like it's unfortunate the way machines are now mass designed in this way where they probably just create the same weight stack and they just put it on the different machines and like they don't really think much about leverages and um strength curves and stuff like that but like whoever there is out there that can max out a leg curl machine it's going to have no challenge on the leg extension so i just find that really interesting that you can have one machine that can potentially challenge somebody so much on the leg curl and then have it like subsequently so easy on the leg extension and and you would think just the simple solution would just be like hey let's make the leg extension machine go to three hundred and fifty pounds and the leg girl can go to two fifty whatever it is um but yeah i just thought that was pretty interesting and what do you think about that do you notice that on machines that you train with too

[aaron_straker]:

i literally was having this conversation with a guy in the gym today he's a bigger guy on gear you know strong and he was using the standing ham string curl like the single arm one and

[bryan_boorstein]:

yeah

[aaron_straker]:

all the machine all the machinery in here is like watson stuff and i made a joke mike who do you think you know using that entire stack and he's like bro i don't have a clue like i can i'm using like twelve of like what's

[bryan_boorstein]:

hm

[aaron_straker]:

also funny here is they're not even like labeled it's just like plate one plate two plate three

[bryan_boorstein]:

yeah

[aaron_straker]:

for um and

[bryan_boorstein]:

m

[aaron_straker]:

it's not like it doesn't doesn't convert to kilos whatever it's just like no this is played five dogs like that's what you get on all the machines

[bryan_boorstein]:

yeah yeah

[aaron_straker]:

um and he's like i can only use like the twelfth one and when i do it's like i'm like the fourth or fifth and i was like who the fuck is doing the one with like twenty you know

[bryan_boorstein]:

uh

[aaron_straker]:

so we were joking around that and he's like yeah i can max out the leg

[bryan_boorstein]:

ah

[aaron_straker]:

extension like no problem like this i can barely do half of it and when you were talking like it would be it would be interesting to bring an equipment manufacture on the podcast or

[bryan_boorstein]:

hm

[aaron_straker]:

an equipment engineer and i think what ultimately the answer like the people that design it are like maybe they probably lift weights but they are probably not like overly versed in things on like resistance profiles in that sort of stuff may be the prime people for sure because i mean the prime ship is top notch and they obviously bought the rights to what used to be strive which wat

[bryan_boorstein]:

m

[aaron_straker]:

incredibly revolutionary for what they were doing back like when we were pretty much children still they were doing a lot of this stuff but it is like really wild when you just get in a

[bryan_boorstein]:

hm

[aaron_straker]:

an overwhelming a lot of machinery they're just like they're just built poorly you know and for

[bryan_boorstein]:

yeah

[aaron_straker]:

end range stuff and it has been something in the last like two to three years i've started to pay more attention to like why does this machine hurt you know my knees or whatever things are like oh this is just designed really poorly sort of thing

[bryan_boorstein]:

yeah no i agree

[aaron_straker]:

yeah

[bryan_boorstein]:

it's just weird how you can max out something like pull downs i can almost max out the stack on most pull down machines and then you'll do something like a bicep curl and i'll be on like the fifth plate of twelve or fifteen or whatever it is you know so it just really doesn't make any sense because i'm not like completely in balanced like it's not like my quads are stronger than my biceps in a manner that that isn't the same as other people but one thing cast has actually responded to my story about that and he goes because i was talking about the fifty pounding crease on the leg extension and he goes when did you get your pendulum and that was just his question he left it like open ended and of course i was able to think my way through this and be like wow now that you mention it i arrived back from this trip lash you're an my pendulum was like in a box waiting for me so i've been using my pendulum now for a year and then i mean i still can't justify that as being like fifty pounds on a leg extension machine so so i don't know maybe i've just figured out like kind of the mechanics of it a little bit better how to brace better things like that but i have so i don't think i've gained fifty pounds of strength on my quads so then kind of continuing real quick because i had that compensation injury to my low back last week that i talked about i really really wanted to make sure that i didn't get another one yesterday because we're about to take our fifteen hour road trip back to older tomorrow so after the leg curls and leg extensions i did two kind of modified movements where i went with heels elevated barbell back squat and i hadn't done that in it's been since i worked with brian minor probably two and a half years at this point so i put a hundred and thirty five pounds on the bar and performed them you know with like a five second eccentric a two second pause the bottom making sure my torso doesn't collapse forward at all as i ascend and literally a hundred and thirty five pounds is all i needed for three sets of ten and you watch a video and the final rep is like and i almost get stuck in the middle because my natural tendency is to to let that torso come forward so i made a comment that like i could probably do twenty more reps if i were to just like perform them in whatever and er i need to do to go from the bottom to the top but given the constraints of the precise way in which i was executing this as a quad dominant movement with the chest up et cetera i literally hit ten i was on the third set and i was like wow that was one r r like i don't know if i could have done any more which is crazy to say you know with a hundred and thirty five pounds on the bar and then today i'm sore like like my quads are legitimate sore from three sets to ten at one thirty five so i think that's interesting and i got a great great great stimulus from it um and if there's a way that i can keep back squat in my program in some future cycle and not let the ego get the best of me because there's like a part of me that thinks even if i went up to like one eight five or two twenty five and performing it exactly like the way i want to perform it that i would i would compensate um so like can i keep myself at one thirty five one fifty five one sixty five range or does my body just naturally going to go into this kind of compensated pattern as a means of progression and that's

[aaron_straker]:

yah

[bryan_boorstein]:

kind of you know the main reason i don't even like back squats because i find that deviation to be almost inherent like it's difficult

[aaron_straker]:

yah

[bryan_boorstein]:

for me not

[aaron_straker]:

ah

[bryan_boorstein]:

to do it in some ways do do you kind of find the same

[aaron_straker]:

and well that was the question i was going to present to you like why and then not to be from like not to say that from like being a dick standpoint but like knowing that why do you want to incorpre it back into the training program

[bryan_boorstein]:

cause i think the stimulus was super solid like i mean no maybe i'm just thinking that because of the options i have

[aaron_straker]:

m

[bryan_boorstein]:

presented around me right now

[aaron_straker]:

ye

[bryan_boorstein]:

in this gym in wisconsin where the alternative is a horizontal leg press or a smith machine squat and i really really don't like the smith machine i've kind of gone back and forth on it over the years and i had a period where i was like pro smith machine when i was kind of doing the mike is retell thing and he's kind of big on the smith machine but i hate it for upper body stuff because of the way it locks you into pronation and then for lower body stuff just i've never gotten a great stimulus from it like last week i did a top set of five reps and then a back off set of eight reps and both of them were you know one or two or whatever and i just i didn't get much from it like my quads didn't feel pumped afterwards i didn't get sore the next day and then i do these sets of heels elevated back squat with one thirty five and like my quads are blown up mid set and like post you know next day i'm sore from hundred an thirty five pounds which is obviously novel so you know there's there's that aspect too but um i just i just get a good stimulus from and like we talk about how we're not built to back squad a lot but i think i may be more built to back squat than i originally thought just because i have such great ankle see flexion as you do to so like if we are able to get ourselves to stay strict to to a type of execution like not allowing the torso to cave type thing um i would guess that the back sat could be a good movement for us but i mean like at home i have a pendulum in a leg press so it's kind of like is it better than those when you do that opportunity cost assessment

[aaron_straker]:

i would agree with that the one thing i would say on the the smith machine ever since have ou ever seen charlie

[bryan_boorstein]:

yeah

[aaron_straker]:

charlie oh man i don't

[bryan_boorstein]:

yeah

[aaron_straker]:

know how

[bryan_boorstein]:

with

[aaron_straker]:

to say

[bryan_boorstein]:

the

[aaron_straker]:

is

[bryan_boorstein]:

straps

[aaron_straker]:

his name

[bryan_boorstein]:

where he puts the angles things on there and holds it

[aaron_straker]:

oh

[bryan_boorstein]:

like a safety bar

[aaron_straker]:

game changer

[bryan_boorstein]:

yeah

[aaron_straker]:

because for me like

[bryan_boorstein]:

oh

[aaron_straker]:

same thing i have very good ankle door reflection especially when i have my only shoes on but a thing with the bar bell is like i have really long arms so to whole on it's putting me in at least a position of extension like thoracic extension

[bryan_boorstein]:

hm

[aaron_straker]:

just to hold on and being able to bring my hands here and have like it's it's like a hack squad except my back

[bryan_boorstein]:

m

[aaron_straker]:

is obviously not supported but i am able to create a very very advantageous knee over the

[bryan_boorstein]:

yah

[aaron_straker]:

to position with the smith

[bryan_boorstein]:

yah

[aaron_straker]:

machine using that so it's all like

[bryan_boorstein]:

yeah

[aaron_straker]:

your check downs of what equipment availability you have but just that little thing like oh i can wrap these straps

[bryan_boorstein]:

m

[aaron_straker]:

around get my hands five inches forward i'm able to be stay in a much more advantageous squab i son by doing so

[bryan_boorstein]:

yeah yeah i actually

[aaron_straker]:

yeah

[bryan_boorstein]:

thought about that after i finished my set and there was after i finished the two sets last week and there was a part of me that almost wanted to go back and do a third set like deviate from my program and do another set just to see what that felt like but but at the same time i did not want to do another set so um then real quick just kind of finishing up training up dates here i talked about a couple episodes ago my new the change to the split that i'm doing this cycle and the main difference just being at i split my shoulder and arm day into a shoulder day and an arm day and then i threw abs on shoulder day um and the main reason being that i want to accentuate work to my front delts so i did this shoulder day for the first time i literally haven't done a shoulder day since before cross fit it must have been like max ot days like two thousand nine or something like that but i did this shoulder day an was what did it do it was two sets of rear delt row two sets of interior delt press two sets of rear delt pull down two sets of cable front rays and then two sets of behind the back lateral rays so ten total shoulder sets for rear dolts one two two laterals and four front rays variations or front stimulus and my shoulders were sore they were sorry yesterday and amazingly they were sore in lateral delt so i was kind of like i didn't expect my rearadelts to get sore because i have been training real del realreardelts hard for a really long time i did kind of expect front dealt to be sore because i haven't trained front delts in year it's really directly but it was my lateral deltas that were sore so i'm not complaining about that i think that you know any time you can get your lateral dealt a good stimulus that's awesome and my guess is that i'm probable we hitting a decent amount of lateral dealt with my front rays just because those motions are a little similar especially when you do your lateral raises in the scapular plane you're you're kind of coming forward a little bit but i was really happy to see that that my shoulders got sore which means that the stimulus is good at least initially you know and then the arm day was really fun too i haven't had an arm day again in you know fifteen years basically and so it was really fun to do an arm day and so that's the update there i'm finding the sessions in general with this split splitting my four days of training into five days i'm finding the sessions each to be less fatiguing which i really like to they're like not quite as time consuming and they're not quite as mentally exhausting and so i actually did abs at the end of shoulder day because usually it's shoulders and arms and then i'm crushed it's legs and then i'm supposed to do abs after legs and like that never happens but doing as after shoulders was perfect so really happy with that and then final up date here is nutrition so i mentioned last week that i had my week of of hedonistic enjoyment and the scale jumped up pretty high and then since then this last week i've kind of been still having some days of eating more following those with days of eating less so my appetite is kind of regulating itself now where i'm not just hungry all the time so i'll have one or two days of eating in a surplus and then i'll naturally have one or two days of eating in a deficit and then of rotating like that and my body weight has stabilized into the high one eighties which is nice it's a pound or two down from last week and like to kind of just hang out here like i'd like to make the high one eighty is a home for a little bit maybe hang out at maintenance and just get comfortable there and that gives me a little more freedom as far as what i want to do with the next uhperiodization portion of nutrition from there up

[aaron_straker]:

all right so i mean i have i have

[bryan_boorstein]:

m

[aaron_straker]:

a couple

[bryan_boorstein]:

hm

[aaron_straker]:

m the first thing i will say so i am like i'm in a calory deficit you know i'm using air quotes here for the listeners

[bryan_boorstein]:

ah

[aaron_straker]:

but it's been kind of unlike

[bryan_boorstein]:

oh

[aaron_straker]:

any calory deficit i have ever done before because we are much more focused on me just getting experience with a different training

[bryan_boorstein]:

yeah

[aaron_straker]:

phases so things are like a lot more slow and my weight isn't really changing hum

[bryan_boorstein]:

ah

[aaron_straker]:

it

[bryan_boorstein]:

oh

[aaron_straker]:

did initially but it's been pretty consistent since especially since starting the metabolic phase that i just wrapped up last week but it's just a lot lower it one of those things where it's like how

[bryan_boorstein]:

m

[aaron_straker]:

do you quantify volume right because it was a lot of sets it was five sets for every exercise but a lot of things in order to adhere to the protocol i'm in it would be considered a light load but with an incomplete rest so it's like everybody comes back like equating volume is hard equating volume

[bryan_boorstein]:

hm

[aaron_straker]:

in terms of effort is very very hard because with like an r m you know i was doing like thirty five per cent of what i was doing in the strength phase and i couldn't i would fail you know from just like the lack you know the metabolites building up and in the metabolic waste that would you build up and you just start failing things because you know there's not enough yeah resources to perform so it was but i never felt like fatigued you know from like a central fatigue of that sort of training

[bryan_boorstein]:

yeah

[aaron_straker]:

and then it was kind of frustrating as my and photos like i think my physique kind of um not back pedal but like degraded deteriored not deteriorated

[bryan_boorstein]:

uh

[aaron_straker]:

but i got worse per se from from an image standpoint because like the training was not as hard per se um that was interesting

[bryan_boorstein]:

m

[aaron_straker]:

and and it's

[bryan_boorstein]:

you

[aaron_straker]:

been

[bryan_boorstein]:

didn't

[aaron_straker]:

a

[bryan_boorstein]:

notice the shuttling or the facilitation of the glue goes into the muscle cells from the i r m stuff

[aaron_straker]:

i can't confidently say that my physique improved over the

[bryan_boorstein]:

okay

[aaron_straker]:

metabolic the three weeks of the metabolic training

[bryan_boorstein]:

yeah that's interesting how many is just kind of related to what you were saying about quatifying volume your leg press was five sets is that right five sets of r m

[aaron_straker]:

five everything everything was five sets a vim five

[bryan_boorstein]:

got it

[aaron_straker]:

sets of ten

[bryan_boorstein]:

um and then so the first set was what would you say like a tender a twelve r i r or something like that

[aaron_straker]:

yeah and in

[bryan_boorstein]:

and

[aaron_straker]:

the

[bryan_boorstein]:

then by the end you're at zero ish

[aaron_straker]:

well

[bryan_boorstein]:

one

[aaron_straker]:

some things that were like shortened overload yes or i would be failing them there was the leg press i also had an interior delt press and a man it was a flat dumb bell ess i think as well were my mid range movements in

[bryan_boorstein]:

hm

[aaron_straker]:

those ones you have that first set has to be a ten or twelve

[bryan_boorstein]:

yeah

[aaron_straker]:

r

[bryan_boorstein]:

it's

[aaron_straker]:

r because you you by set three you start failing

[bryan_boorstein]:

m

[aaron_straker]:

and

[bryan_boorstein]:

yeah that's like literally remember i made that i told that story of the first time that i asked cass about the i r m method and i was like yeah i've been doing it on incline dum bell bench press and he goes oh you don't do that on on length and load movements like you can't do it you know

[aaron_straker]:

yeah

[bryan_boorstein]:

and so you're right like it is a ten to twelve r r and then even with that super low effort in the first set by like set three four or five like you're butting up against failure

[aaron_straker]:

and the interesting thing is i posted this on my story but i had i took a video of the final leg press set of the final week

[bryan_boorstein]:

saw that

[aaron_straker]:

even

[bryan_boorstein]:

yep

[aaron_straker]:

that last rep that's probably like a four i are but if you like look at me i am in so much pain

[bryan_boorstein]:

yeah

[aaron_straker]:

performing that as like when i watched the video like the dycogomy of how it felt in the pain i was in versus like how fast it was moving i was like god damn

[bryan_boorstein]:

yeah

[aaron_straker]:

i couldn't imagine having another ten kilos on there or something like that

[bryan_boorstein]:

or three more raps

[aaron_straker]:

yeah

[bryan_boorstein]:

like

[aaron_straker]:

or three more

[bryan_boorstein]:

yeah

[aaron_straker]:

raps yeah so that

[bryan_boorstein]:

ye

[aaron_straker]:

was it was interesting but i can't say

[bryan_boorstein]:

yeah

[aaron_straker]:

that i noticed any physique improvement but it could be like

[bryan_boorstein]:

oh

[aaron_straker]:

food you know food has been really really consistent um and then from from there that i'm now into the hypertrophy

[bryan_boorstein]:

yeah

[aaron_straker]:

training which is i'm excited for m and i had my yesterday was kind of like an intro day my other update i have yer as i did get like a laser tattoo removal session on saturday if you're unfamiliar they are horrible of what happens afterward huge

[bryan_boorstein]:

oh

[aaron_straker]:

like immune response blister all the sorts of things and then if it's on a larger tattoo like mine kind of crushes you for a couple days and you

[bryan_boorstein]:

yeah

[aaron_straker]:

really can't do much and then you don't want to get it infected and all this other stuff but i was fortunate that i was actually able to go training on one day and just i just kind of was like okay i'm not going to do cry he tries cept stuff and stuff so i had like an intro day and then today was like my first real training session back i had the hack squat in the strength phase right and then today was like week one i generally would do like wait discovery and making sure i can gage r rs and find my movements and

[bryan_boorstein]:

yep

[aaron_straker]:

stuff but i was to perform a hundred and fifty kilos on my set of ten today for my fourth set which was still it was supposed to be like a failure set it ended up being like a two r r enough

[bryan_boorstein]:

wow

[aaron_straker]:

end of the

[bryan_boorstein]:

ah

[aaron_straker]:

strength block i did a hundred and eighty kilos for my final set of five so thirty more kilos for half the raps at the end of the

[bryan_boorstein]:

yeah

[aaron_straker]:

strength block this is week

[bryan_boorstein]:

yeah

[aaron_straker]:

one i was like i was really scared because it was like i mean these are moving really well but the based on the logs i have them i feel like i'm being kind of dumb here just because i always my eyes are always bigger than what i can perform and i always like start

[bryan_boorstein]:

yeah

[aaron_straker]:

too high and then i'm failing and stuff like that so i was really trying to avoid that but the raps were like they were really clean good raps was like fun did i really get this much stronger

[bryan_boorstein]:

a

[aaron_straker]:

you know like what

[bryan_boorstein]:

dude

[aaron_straker]:

is going

[bryan_boorstein]:

that's

[aaron_straker]:

on

[bryan_boorstein]:

going to be awesome

[aaron_straker]:

yeah

[bryan_boorstein]:

over the course of the cycle to see

[aaron_straker]:

yeah

[bryan_boorstein]:

how that improves

[aaron_straker]:

yeah

[bryan_boorstein]:

because right now

[aaron_straker]:

oh

[bryan_boorstein]:

like you might be able to take one eighty for six or seven you

[aaron_straker]:

yeah

[bryan_boorstein]:

know

[aaron_straker]:

yeah

[bryan_boorstein]:

like that might

[aaron_straker]:

so

[bryan_boorstein]:

be like a realistic representation over your were currently

[aaron_straker]:

yeah

[bryan_boorstein]:

do you you trained it the same gym last time you were in bolly do you have any comparisons

[aaron_straker]:

oh

[bryan_boorstein]:

of machines that maybe were there then and are there now type thing

[aaron_straker]:

no because i i didn't i don't remember what i used to track my training back then but it was a different app um than i use now m i don't have anything no

[bryan_boorstein]:

that would be cool though

[aaron_straker]:

yeah

[bryan_boorstein]:

that would be super cool

[aaron_straker]:

yeah

[bryan_boorstein]:

because

[aaron_straker]:

it would

[bryan_boorstein]:

like

[aaron_straker]:

be

[bryan_boorstein]:

you know it would be like when i went back to san diego and i was like oh i haven't thought about these pieces of equipment for this gym in three plus years and then to be able to have those

[aaron_straker]:

oh

[bryan_boorstein]:

comparisons super cool

[aaron_straker]:

but one thing that i have started doing and i would recommend this for you know the listeners out there in stuff when i am

[bryan_boorstein]:

yeah

[aaron_straker]:

with my lifestyle every handful of months i'm basically in a new gym i start instead of it just being like leggings enton machine i'm like this is a watson leg extension this is the like whatever

[bryan_boorstein]:

m

[aaron_straker]:

so that that way when i am at a gymagain that has that same machine i can be like okay i have entries

[bryan_boorstein]:

hm

[aaron_straker]:

of each leg

[bryan_boorstein]:

oh

[aaron_straker]:

extension by which manufacture and stuff like that

[bryan_boorstein]:

m

[aaron_straker]:

just cool

[bryan_boorstein]:

yeah they do change by year or two though which is like

[aaron_straker]:

some of

[bryan_boorstein]:

also

[aaron_straker]:

them

[bryan_boorstein]:

very

[aaron_straker]:

yeah

[bryan_boorstein]:

frustrating you know like i in wisconsin here there's a matrix leg extension and i've seen matrix like extensions and other gems that are like don't even look like this matrix so

[aaron_straker]:

yeah and then the

[bryan_boorstein]:

um

[aaron_straker]:

last update

[bryan_boorstein]:

cool

[aaron_straker]:

i have

[bryan_boorstein]:

well do you have any more updates or do you want to do sorry go for it

[aaron_straker]:

i had to i do have one had my first client that i prep for like a big photo shoot and it was something it was like the first client who was like super super super super into it where we got to like swing for the fences right and i got to really really nort out on everything and it couldn't have went any better i'm like super super pumped about it he was like stoked over the moon and it was like fun to have someone who's like just as into it as i am and i really got to like just go as deep as i wanted to go um nutrition everything was like followed to an absolute first one and like i put up some i put up like a photo of my story literally had to be like he's not on gear because the photo is that good so i was

[bryan_boorstein]:

yeah

[aaron_straker]:

really real pumped about that

[bryan_boorstein]:

no that photo was insane dude he he had like the delt caps that you want to see like you could see the front dealt from the back side which is always just so awesome and then his erectors had like striations in them m and then you you posted underneath that he as only eighty kilograms like a hundred and seventy six pounds or whatever and i'm guessing he's at least my height if not taller probably

[aaron_straker]:

i cannot remember how tall he is he's in australia so everything we do is in kilos and in

[bryan_boorstein]:

yeah

[aaron_straker]:

centimeters so

[bryan_boorstein]:

he looked great man and that's that's awesome

[aaron_straker]:

okay

[bryan_boorstein]:

it's actually too bad we don't have a higher youtubebewership and most people download because we could insert like a photo for everyone to see but

[aaron_straker]:

ah

[bryan_boorstein]:

all good

[aaron_straker]:

yeah

[bryan_boorstein]:

yeah

[aaron_straker]:

if you want to see it i guess you can just d n me and

[bryan_boorstein]:

go

[aaron_straker]:

i'll

[bryan_boorstein]:

to streak

[aaron_straker]:

send

[bryan_boorstein]:

yeah

[aaron_straker]:

it or i'll

[bryan_boorstein]:

got ye

[aaron_straker]:

we'll

[bryan_boorstein]:

yeah

[aaron_straker]:

figure it out eventually but yeah that's it from the updates for me

[bryan_boorstein]:

and then we were just going to riefly touch on our thoughts on

[aaron_straker]:

no

[bryan_boorstein]:

the debate between case and bret contraras before we jump into the training around injuries piece but so far where there's two of the three parts have been released to the public and man as i speak to you guys about this i don't know whether you've seen some of the drama that's ensued after the debates but brett basically wrote like this really nary post more or less attacking cast and then all of the people that he would probably refer to as cases minions basically the people that learn from casts and this would this would include like big names like mark carroll or in simpson paul carter and then other people like myself and ben yanes and jordan lips and vallery and daniel webster just man the list goes on there's so many people that have learned a lot from casts but brett like first of all i find bread just insufferable he's really difficult to listen to he's kind of like an overgrown child he interrupts all the time and he throws out the well i ave a ph d and so just listen to me i know what i'm talking about type thing and i just like i almost didn't even listen to the second debate the second episode because i found it so hard to listen to after the first one and then in the second one i watched it on youtubebecause i just wanted to kind of see how cast reacted everything and like he got interrupted constantly i think as may have gotten like twelve words into that whole second episode i mean exaggerating but like many times cass would begin talking and then brett would just cut him off and cass would just kind of sit there smiling just like like nodding his head like and so anyway i just found it really difficult to listen to and like the information was decent like i learned a little bit some of it was over my head but i just man i find brett really hard to listen to what are your thoughts

[aaron_straker]:

yeah i have i bet different thoughts than maybe you would think going into it um i wanted to listen to the first one i sat down i got like nine minutes in i agree i can't listen to brett like he just can't get his fucking words out he was all over the place and i just couldn't listen to it i literally gave

[bryan_boorstein]:

m

[aaron_straker]:

it like the old college try and i was like i can't fucking

[bryan_boorstein]:

yeah

[aaron_straker]:

do this i can do it

[bryan_boorstein]:

yeah

[aaron_straker]:

so i didn't

[bryan_boorstein]:

yeah

[aaron_straker]:

get through all of it i do however have my thoughts um this one is a really interesting perspective as being you know going through the one practical i ultimately agree with a lot of the things cast says he presents his arguments very

[bryan_boorstein]:

m

[aaron_straker]:

very well and clear that sort of thing do however live with someone right my girl friend jennie spend a considerable time in the glut lab it's you know jim

[bryan_boorstein]:

m

[aaron_straker]:

in san diego it's hard to argue with results

[bryan_boorstein]:

oh

[aaron_straker]:

and at the end of the day like what are we all doing this for results and i'm not co signing breaths methods or anything like that whatsoever but at the end of the day he has helped produce thousands

[bryan_boorstein]:

yeah

[aaron_straker]:

of big butts for girls who want big butts and that is where it's it's

[bryan_boorstein]:

oh

[aaron_straker]:

hard and aside from like maybe this is just a little bit of my limited knowledge of like the amount of athor the athletes and stuff they have valorieis the only one that i personally know of from like cast and stuff or the end one style method methodologies and in that sort of thing so like while i like you know that's who i give my money to o that's where i go learn it's hard to argue gainst brett from like he's like well here's three thousand girls who have big butts now who

[bryan_boorstein]:

yeah

[aaron_straker]:

did it before it's a hard it's a hard argument hard it's hard to argue against results is all i'm ultimately saying

[bryan_boorstein]:

yeah no i agree i mean there's definitely

[aaron_straker]:

ye

[bryan_boorstein]:

a lot of counter points to that like brett has one point two million followers and he has a much larger population of women that come to him because he's been branded

[aaron_straker]:

oh

[bryan_boorstein]:

as the glue guy so like he has women with this goal of getting big butts specifically coming to him for big

[aaron_straker]:

a

[bryan_boorstein]:

butts so there's a bit of of that going into it um most of them also i think are on some sort of butt specialization program um

[aaron_straker]:

i

[bryan_boorstein]:

like brett was talking about how he trains their gluts three to five times a week and so a lot of the things that brett uses probably a result

[aaron_straker]:

a

[bryan_boorstein]:

of um m the fact that he is training with such high frequency because like he does use lengthened overload movements like he does dead lifts and r d ls and split squats and lunches and all these things but you can't do those five days a week you do though one or two days a week and then you can fill in the gaps with like these banded distractions that we may call them or hip thrusts and glue bridges and like these other kind of short overloaded movements that aren't going to cause a kind of damage so so like so yes if you're going to go on a glut specialization program and train your guts five times a week you have to include some of these movements and it's not from what i can tell it's not like his women lack other body parts it's not like oh their butt is so big like they have no back and no no arms and whatever like they have that too it's just that their butts is the thing that stands out because that's what they're prioritizing so so i would say that there's there's certainly that aspect to consider and yeah like his methods are effective giving those constraints but just listening to the man talk is is just brutal so

[aaron_straker]:

yeah

[bryan_boorstein]:

i guess we didn't even like talk a whole lot about what the discussion was about but it was basically just about like optimalottraining or like optimal training in general and then the conversation started with length and verse short and then i progressed into specific exercises like the seated abduction machine the bad girl machine and they spent basically the entire second episode talking about whether the bad girl is gluts or pierformis um so

[aaron_straker]:

maybe

[bryan_boorstein]:

anyways

[aaron_straker]:

dad

[bryan_boorstein]:

i i kind of envy that you didn't

[aaron_straker]:

yeah

[bryan_boorstein]:

actually listen to the whole thing because in many ways i feel dumber listening to breath for two straight

[aaron_straker]:

yeah

[bryan_boorstein]:

hours but but it was it was entertaining and i do feel like i learned some stuff from that too so i will listen to part three as well but brett's on this mission this crusade right now to attack all of these people that he thinks are ruining the industry and all this stuff so i don't know man i'm here for the show i guess

[aaron_straker]:

i would have to say that those characteristics are things that i genuine generally like find very off putting for people and i will like un follow people and those sorts of things when they attack people they're like this person said this they're fucking stupid because of like x y and z

[bryan_boorstein]:

hm

[aaron_straker]:

i'm like all right i'm out of here right i just

[bryan_boorstein]:

yeah

[aaron_straker]:

don't want that sort of energy in in my life and that was there was something like i don't know a year ago or whatever i was like all right i'm out of here sort of thing

[bryan_boorstein]:

m

[aaron_straker]:

anything that would be of relevance that i potentially would want to understand through that i would get through jenny eventually

[bryan_boorstein]:

ah um cass actually said that he may do a thing where he plays the revived stronger episode and then pauses it and stops and does a video where he talks where he was like going to talk before brett cut him off and so

[aaron_straker]:

i

[bryan_boorstein]:

i think

[aaron_straker]:

yeah

[bryan_boorstein]:

that that is something i would

[aaron_straker]:

yeah

[bryan_boorstein]:

watch because then i actually get the education that i want out of it instead of just listen to this overgrown gorilla talk about his views on things with his ph d

[aaron_straker]:

oh

[bryan_boorstein]:

okay cool let's now that we're forty five minutes in let's actually talk about injuries and stuff like that do you want to kick it off

[aaron_straker]:

yeah so the thing that the first thing that generally comes to mind that has happened to me with with clients before is okay injury happened we need to slash calories because i can't squat or i can't go running or do all of these modalities and while depending on your current periodization if you were in like a surplus you know when the injury happened you may probably not want to continue to be as far in a surplus but just because you have an injury doesn't mean that your maintenance calories have dropped you know significantly entially quite you know the contrary because if you have a cute injury that was maybe required a surgery that essentially does more damage by cutting through tissue and creating or acute injury that is an expensive process for your body to now divert resources to repairing those new injuries if you purposely reduce your calory into a calory deficit you will only prolong the time it takes to recover from said injury so that is my first thing if you do get hurt you do not want to dramatically drop calories because for fear of you know uncontrollable waking or whatever because you will only prolong how long that injury

[bryan_boorstein]:

yeah

[aaron_straker]:

is around

[bryan_boorstein]:

yeah no i agree do you think that maintenance plus is like a good

[aaron_straker]:

yeah

[bryan_boorstein]:

place to be because you want to have enough nutrition there to

[aaron_straker]:

yeah

[bryan_boorstein]:

facilitate

[aaron_straker]:

yeah

[bryan_boorstein]:

recovery right so you want to make sure you're not in a deficit so maybe like if you try to hit maintenance you might fall short some days so maybe just being in like a maintenance plus is like a good safety net

[aaron_straker]:

it's really hard

[bryan_boorstein]:

oh

[aaron_straker]:

to say because maintenance is a moving target right and you know obviously if it's like a lower body injury and you're going to be on like crutches or in a wheel chair or something like that that's going to drop considerably so like what that maintenance may have been now a little bit lower so i really hate to say it depends or i'm not even saying it depends

[bryan_boorstein]:

yeah

[aaron_straker]:

it's just really hard you're going to have to just play with things a little bit and see how you feel obviously things like hunger are going to shift in that sort of thing so there there's a lot of moving pieces there

[bryan_boorstein]:

m yeah um so you my mouse so i mentioned to you before the episode off air that my mouse is jumping around and doing weird things so it just jumped me back to the top of my notes

[aaron_straker]:

yeah

[bryan_boorstein]:

and now it's jumping

[aaron_straker]:

oh

[bryan_boorstein]:

around and i can't get me back

[aaron_straker]:

oh

[bryan_boorstein]:

to where i want to be so if you want to just continue talking for a second i'll try and find my place here

[aaron_straker]:

yeah let's talk and then if not i can just lead off your comments as well

[bryan_boorstein]:

okay

[aaron_straker]:

the next thing i said and this is this is what i have done personally it's what i recommend with clients and stuff to you like take anywhere from like four

[bryan_boorstein]:

oh

[aaron_straker]:

on the low end seven to like ten days to feel sorry for yourself depending on the severity of the injury and then you want to focus on what you can do take those couple o days right you're gonna sit on the couch you're going to probably eat some bullshit food you're going to be really really upset about it but it's important to realize that the longer that goes on the worst things on get and there is always a lot you actually can do right so the dual purpose with that is in those couple of days it's going to allow your body to adjust to that acute injury or to that acute injury from a resources standpoint um and then it's also just going to help give you some perspective on how important those things were into your life so the i have kind of two examples um there and it's going to depend on the injury so i injured my lower back and like march march or april whenever that was

[bryan_boorstein]:

yeah

[aaron_straker]:

actually didn't do a lot and that was a bad thing i should have been moving a lot walking because it was a muscular type

[bryan_boorstein]:

hm

[aaron_straker]:

injury and that would have really really helped versus when i ruptured my achilles i basically sat on the couch for like a month and that is something that i would also not

[bryan_boorstein]:

m

[aaron_straker]:

recommend doing and in that case it was actually anders who was you know your partner in the gym who messaged me and said hey and thirty days now it's time to come back

[bryan_boorstein]:

m

[aaron_straker]:

to the gym and i really needed that at that point and it was like

[bryan_boorstein]:

yeah

[aaron_straker]:

okay they want me there i'm going to go and there was a lot i still could do in the gym with a huge cast on my but um

[bryan_boorstein]:

yeah

[aaron_straker]:

and then kind of the next point i have there which i briefly touched on is like as chitty as injuries can be injuries can really help provide perspective on your life that achilles injury that i had was the catalyst for what became striker nutrition coe and the entirety of my life right now it was what made me realize how import the gym was to me and it was when i started reading about nutrition actually so a little bit of you know history on my life i got a couple nutrition books and i was like i got a lot of time on my hands i'm gonna read through some books

[bryan_boorstein]:

oh

[aaron_straker]:

and it was

[bryan_boorstein]:

ah

[aaron_straker]:

those books where i was like oh i can't just train seven days per week and not eat any carbs and

[bryan_boorstein]:

uh

[aaron_straker]:

the alcohol

[bryan_boorstein]:

yeah

[aaron_straker]:

and my habits on the week end impact my performance and recovery and those sorts of things it was like my very first actually academic structured intakes of nutrition and it was blatantly obvious to me of some preconceived you know understandings i had reached myself

[bryan_boorstein]:

ye

[aaron_straker]:

where massive fallacies um so it can really help you put perspective on what is most important when some things do get taken away

[bryan_boorstein]:

yeah that was one of the points i was going to make that you basically brought up there is that if you're going to have

[aaron_straker]:

oh

[bryan_boorstein]:

something that you can't do that's such a big part of your life and kind of defines you then being able to use it productively exactly as you did to like maybe read more educate yourself in some way or or do something productive to occupy that time is great but i think the most important thing is to continue training in some capacity so like you said you know you didn't need to wait thirty days to get back into the gym like it could have been like you felt sorry for yourself for seven days and then you know you're back in the gym doing stuff and so working with the paragon group which is just this massive population of people that inevitably has injuries and things pop up over the course of time seems to be one of the most common questions we get in our group is like hey how can i modify because i have x injury and so a they have some studies out there that doing unilateral movement for even the opposite side has positive effects on the injured side so in this example like somebody hurts their knee or in my case my right foot and just being able to go into the gym and do something on the left leg could then have positive impacts on the right leg so this is in co ordination um there's even maybe i could be wrong on this but it may even be like there's a small impact on maintaining hypertrophy on the side that you're not even training because of this

[aaron_straker]:

oh

[bryan_boorstein]:

dual effect there's like a name for that but i can't i can't off the top of my head remember what that's what that's

[aaron_straker]:

yeah

[bryan_boorstein]:

called um you know or no

[aaron_straker]:

i

[bryan_boorstein]:

no

[aaron_straker]:

do not know but i remember the study

[bryan_boorstein]:

yeah

[aaron_straker]:

it was it was it was like a

[bryan_boorstein]:

yeah

[aaron_straker]:

knee or ankle injury and they did seated leg extensions on the good leg end it to some degree prevented atrophy in the injured

[bryan_boorstein]:

m

[aaron_straker]:

leg

[bryan_boorstein]:

that's where i was going with that yeah i exactly know the

[aaron_straker]:

yeah

[bryan_boorstein]:

well said okay cool so so that's one important thing so that's always like depending on the severity of the injury that you have like that's always my first advice hey you can train three quarters of your body still because you can still do the upper body on both sides and now you can do one leg as well furthermore you might even be able to do more than that because let's say that you have a new injury and it affects your ability to squat and do ne extension but maybe you can still do hip extension and or like leg curls and and things like that so if you can do that then now or maybe you can hit thrust so now we can create like a ham string and glut priority program for that leg or for your lower body in general and then obviously we can keep training upper body um maybe the injury is really really bad and you can't even do really single leg work for the good leg because you're worried about your stability like maybe you torn achilles and and you're like i can't do single leg r d l's because funk i might land on my bad leg and fall over and you know that that doesn't work that's not smart maybe you don't have access to a commercial gym so you can't do like single leg leg extensions and single leg leg curls okay so we're just not going to train legs for ex amount of time well now you just making upper body specialization cycle so instead of having two upper body where you train pushing pull maybe it's just like you have a four day a week program and you go push pull rest push pull rest and and something along those lines it maybe there's abs in there or like there there's a few differ ways that you can kind of splice that up and split it up um and then in some cases it's like me with my foot i probably should not have done r d ls one week end because i was pronating to keep the pressure off of my arch i was having to kind of turn my foot out and that may or may not have contributed to what i ended up doing to my load ack last week but you know you may or may not be able to do some stuff on both legs still so like in my foot injury i think the r d l was a bad idea but there's no reason i couldn't have done leg extensions and leg curls till the cows came home like i could have just done ten sets of each and continued training my legs both the front and the back side with no issue there um so and then and then the last point i'll make on kind of just working around things is the point i closed last episode with which is biking instead of walking for me um so being able to continue my energy expenditure in a manner that's similar to the way that i was doing it so i was you know doing twelve to fifteen thousand steps going for purposeful walks after meals and things like that well now i'm doing seven or eight thousand steps and they're not nearly as effective steps because i'm limping my way around them like they're very small there i'm not getting out of breath my heart rate is super low it's not really even like walking and so now i've started biking because viking is something that i can do and and it can get my heart raged up and it can accomplish a lot of the same things that walking we're doing me and then you know you could do a rower or an elyptical machine or it really just depends on what your injury is and what form of cardiofasclar activity exists that you can use instead of what you're used in

[aaron_straker]:

to really uh untapped i shouldn't say on tap that people don't

[bryan_boorstein]:

ah

[aaron_straker]:

take advantage of enough in that i know from personal experience is if you do train in like a fit style gym and you have like a lower limb injury let's say knee or ankle

[bryan_boorstein]:

m

[aaron_straker]:

foot on a like you can row and put the injured foot on a scape board on the floor which moves

[bryan_boorstein]:

hm

[aaron_straker]:

back and forth as one of the

[bryan_boorstein]:

m

[aaron_straker]:

things that

[bryan_boorstein]:

i love that

[aaron_straker]:

that anders did with me and then again in these are generally more you generally at this point should find these almost all gems but like the arden or the rogue echo bike they have the peg on the front

[bryan_boorstein]:

hm

[aaron_straker]:

you can just prop

[bryan_boorstein]:

m

[aaron_straker]:

your injured leg on that peg and then you have both arms going and your good leg you can still get a lot of effort and activity in via that with like your generally larger injuries like i literally had a cast on for the first one and then when i had my patella repaired um the other one was really really good for that i was just able to keep it i had to keep it straight set it on the peg and i could ride the bike and get my activity and for sure and when you on crutches and stuff like that and you really are not very mobile that is like a godsend for sure

[bryan_boorstein]:

m yea for sure that's really good i love the scateboard idea so one of the

[aaron_straker]:

yeah

[bryan_boorstein]:

one of the important aspects here to discuss is as your subbing movements in you know depending on the severity of your injury is keeping the sub as similar or applicable as as you can and so a simple one is like we just had a girl in the paragon group the other day to be like hey lunges like really or my foot like i have something going on with my toes or my arch or something like that where pushing off of the ground to step forward and backward in the lunch it just doesn't work for her but she could split squat very very similar movement pattern in fact almost identical i would say for hypertrophy you would should notice no change negative or positive from doing a split squat versus a lunge and then alternatively like maybe like we mentioned earlier it's a stability issue and so you know you can't you can't do a split squad or a lunch but maybe you could secure yourself into a leg machine and you could do like a single leg leg press so now we're slightly further down the chain as far as specificity to the lunge but it's still much more pecific then say okay i'm just going to do a leg extension because now we're only extending at one joint whereas the single leg leg press is at least keeping within the realm of of the hip flexion component with the nee extension so so keeping movement subs as applicable and thinking of them in like a hierarchy going down the is of how close can i get to emulating the movement that i'm trying to do um therefore trying to keep the stimulus as similar as possible

[aaron_straker]:

i love that and that is so so spot on and what's really really funny is when you were explaining the situation with that that girl in the paragon group like i got de v because that happens to me i can't do walking lunches because one of my like arches will really start to bother me but it's been years since i've done them because of that but i can do all split squads reverse lunch it's like all sorts but i cannot

[bryan_boorstein]:

m

[aaron_straker]:

do the forward walking one just because like one of my arches will start really bothering me from it

[bryan_boorstein]:

that's really interesting so you're basically that avitorum so then i also think another consideration is his range of motion so i know i've worked with a client before

[aaron_straker]:

ah

[bryan_boorstein]:

that they re paying in their knee from you know whatever acute small injury they had it acted up when they got below parallel so they would get to like the bottom of a squat and the knee knee would kind of just feel unstable and there was like a little bit of acute pain there but if we just went down to parallel and pause and then turn around and change direction then there was no knee paint at all right so in that case you're you're changing the movement very very very little you're maintaining the the the movement pattern is as closely can and just changing range emotion the same thing can be happening in like a hip hinge to where like and this is like an example just in general yo don't even have to be injured to realize that may be doing a stiff like a dead lift like all the way to the ground like maybe that's beyond the range of emotion that you possess and so you're constantly getting these little q l things or low back strains or whatever and this is literally it happened to me years ago so that's why i bring it up but as soon as i basically changed to doing ardl's almost exclusive where it's going just below the nee caps to my active range of emotion and you know pausing at the bottom not being dynamic on the change of direction shortening that range of moto and i haven't had the same the same issues with my back that i did when i was going all the way to the ground in the stiff legged dead lift variation so again at all is based on levels of how severe your injury is and what you can or cannot do because obviously if you have like an acute low back injury like you shouldn't do any hippinging like at that point you know maybe you're doing leg curls and you're just doing a ton of them because that's like some hamstring volume that you can do and it will help you maintain your hamstring hypertrophy until you can hip hinge again but again there's of levels to all of it

[aaron_straker]:

there really is and one level thing that i did want to talk about it depends on if things are like a soft tissue injury or maybe like a connective tissue injury i know previously on the podcast

[bryan_boorstein]:

yeah

[aaron_straker]:

months ago at this point i talked about how like i would pull one of my traps are rhomboids doing an overhead pressing motion like it happened like five

[bryan_boorstein]:

hm

[aaron_straker]:

six times and i would forget about it until it would happen again and it wasn't until like i finally started taking care of it when we got here like i had my traps and rhomboids were so so so so locked and it was the most painful probably not the but one of the most painful things in my life to get them taken care of and now like the sliding surfaces

[bryan_boorstein]:

oh

[aaron_straker]:

back there just moving so much better i have so much more ring of motion in those tissues where it could be like hey you may have something going on down chain that is you know that some movement pattern can sistently will aggravate so it could be something to look a little bit more into for certain movement patterns

[bryan_boorstein]:

hm yeah and then that's kind of like a great

[aaron_straker]:

yeah

[bryan_boorstein]:

transition into talking about how some movements just don't fit you and you should just get rid of them so like like i mentioned as well when you talked about pulling that from overhead pressing i talked about how i always would do that in thrusters in cross fit like it was feeling like every time that i would either be really tired or go really heavy on thrusters something would happen and i would pull that same kind of trap rhomboid area in the upper back and so um it's like it wasn't the thruster itself it was the overhead press portion and so ultimately over time i realized that it was also strict presses and push presses and stuff like that too so those are the types of movements that now i've kind of just eliminated from my program and i don't do any more and then along the same lines it's the stiff legged dead lift that i talked about before like just not going to the floor because that move it doesn't feel great for me um and then there's examples of that across the board with a ton of other ones but shoulders for sure are our one that as you get further into this game you probably have to be a little bit more aware of um m and then do you have any do you hve any other final thoughts on that

[aaron_straker]:

nothing that comes to mind right now now

[bryan_boorstein]:

cool um so i just wanted to briefly touch on on my foot because this is something that may happened to other people too where they just have consistently the same series of things like but not the same series of things but basically the same body part is affected by a multitude of different things they kind of compound each other so maybe this lesson can help you guys maybe not end up where i am with my right foot but over the last five years i've had three major injuries that's three not that three ma injuries on my my right foot so five years ago six years ago at the cross fit jim i landed on the rope coming down too fast and basically my foot twisted over it and i tore some stuff on the top of my foot that took a while to heal and then three years ago i dropped a twenty five pound plate on my toe in san diego and shattered my entire big toe and part of the toe next to it on my right foot and that took a while to heal obviously and then i just had this planter pasha tar two weeks ago and so when i went into the physical therapist office um to kind of get assessed on basically determining that it was in fact planner fashatair one of the things that they pointed out was that it looks like my meditarsols on my right foot are kind of collapsed and as a result of the meditarcals being collapsed it then is putting this extra stress on the planner fascia because it's not sitting at the height that it's supposed to sit so the planner of asia is like con stantly in this like stretched state trying to compensate for the meditarsals and so these are things that like i didn't even think about ever but like i'm sure now that the plan or fashater was a result of those two prior things that happened to me or at a base from smashed to where it collapsed the meditarsolsso i probably have some physical therapy to do but this right foot thing is now just a problem like it now officially is a problem for me and i may continue to have injuries over the next years in my right foot if i don't do something to kind of correct what evers happening in it so you know in retrospect it's easy to look back at those signs and be like ship you know when i messed my foot up in on the rope in two thousand seventeen or sixteen or whatever like i should have gotten that checked out and gotten surgery on that but but now obviously it's too late and i just need to kind of deal with the ramifications and what's happened down the line a

[aaron_straker]:

yeah yeah i mean i agree completely i had one like that fortunately

[bryan_boorstein]:

yeah

[aaron_straker]:

it got bad enough for i was like i need to go get the new surgery then i actually smart on the back end of it took care of it you know went through all the p t listened to people and now my left knee is just as good as my right so i get it

[bryan_boorstein]:

yeah

[aaron_straker]:

anything else on this

[bryan_boorstein]:

yeah

[aaron_straker]:

one brian

[bryan_boorstein]:

no i don't think so i think we hear bryson

[aaron_straker]:

i

[bryan_boorstein]:

yelling in the background

[aaron_straker]:

oh

[bryan_boorstein]:

so it might be time to call this

[aaron_straker]:

oh

[bryan_boorstein]:

one an episode and move on here

[aaron_straker]:

sounds good so hopefully this was a helpful episode for you guys just

[bryan_boorstein]:

ah

[aaron_straker]:

navigating some injuries and focusing on what you can do is there is always so so much anything else that maybe side stories or anything that popped up from this episode if you guys have any questions reach out to me reach out to brian instagram is easiest to reach us and we will talk to you next week

Episode introduction/life updates
Injury doesn't mean that your maintenance calories need to drop
Injuries can really help provide perspective on your life, like Aaron's achilles injury, was the catalyst for what became Straker Nutrition Co
Byran is recovering from his right foot injury by training the left leg, for positive impact
Distribution of volume can heavily be adjusted to the tissues that are healthy to train. So you can really go HAM on specialization cycles.
Subbing movements that get the job done but are less risk averse for compensation and/or are just movements you CAN DO versus others you cannot do (lunge vs split squat vs single leg press).
If a specific movement keeps causing a recurring issue for you, it may be time to dump said movement, or modify the way you’re performing it.