Andrew Spangler

The old saying of: "I can replace you with a 10 line perl script" needs to be updated. "I can replace you with a single AI prompt"

@HackingDave imagine a beowulf cluster of these....

Hmmmm. How do I explain this purchase to my wife. The commercial grade hot dog machine was finally accepted after a month of purchase, wonder if I can do the same here 😬

@Richhansen44 @FrontierCorp Standard for Frontier. They have some of the worst customer "support" I've ever had the misfortune of experiencing. They are truly terrible. Dump them as soon as you can. Hell I paid their stupid fee to disconnect service which I'm not even sure was legal just to get away.

Thanks a ton @FrontierCorp for being off all day and no estimated time for resolution. Thankfully there isn’t a national championship game tonight, oh wait there is. 😡

@BakerBarbell A shit show? Look pretty solid to me boss.

Full range strict pressing I see less and less of. More people should try it. Good for your shoulder health. And for “Powerbuilding” it’s a perfect movement . Combo of functional strength and decent hypertrophy movement. Did them yesterday for first time in about a year (?). Kind of a shit show due to time away, diet, and getting sick but felt okay. Strict press 3 x 7-10 (descending sets) Cable side Delt 3 x 8-12 Cable rear Delt 3 x 8-15 Legend Shrugs 3 x 6-10

@majeikstagram Lol. 30s

Gym maturity is pushing yourself beyond what you thought was possible. Can I ? Dunno … but we gonna get stronger in our 30s

Starting lifting again. Frustrated at the light weights. This was supposed to be a set of 6, but a surprise groin strain decided I should stop at 4

@dpolehn I like the Nike Romeleos (nike.com/t/romaleos-4-w…) I just like these ones, YMMV. They are on sale from Nike if they have your size. Lifting shoes aren't running shoes, they last for years and years and years. You won't regret spending a few extra bucks on good ones.

Sometimes I'm too cheap to treat myself. What's the best bang for your buck lifting shoe?

@dpolehn Yes. Have fewer cues. Lay back enough to start with the bar over mid foot, press it straight up overhead. Don't overcomplicate it.

Rest day today. On deck tomorrow morning: Squats Press Deadlift Here's my notes to self for overhead press. Anything you would change?

@dpolehn @JeffreyOwel You probably won't get as much value from those frac plates as you think. Instead, drop the intensity(weight on the bar) a touch and add more volume to drive improvement.

@JeffreyOwel Yeah, that was what I meant to do. But this gym didn't have them. Will probably buy my own eventually

5 very sloppy reps of OHP at 120lbs. Maybe one of these I'm happy with. The rest, the bar got too far forward, I paused at the bottom and/or didn't brace well at all. But that's more weight than I've ever pushed overhead 5 times in a row before. Second set was much cleaner (trust me) Failed the third set after 3. Sticking with this weight until I can get 3x5 good reps.

@WhitneyGrenaway Regardless of what you do, there will always be keyboard warriors telling you that you are wrong. If they spent half as much time in the gym as they do online theorycrafting they would be a lot stronger. Good lifts.

I know the way I lift frustrates many of you. But please stop telling me to drop the weight. I lower it when my body tells me to otherwise, I push it.

@dpolehn Try incorporating more of a layback. When you video directly from the side of the barbell, with your feet in the image, the bar should be directly over mid-foot. The issue here isn't getting your elbows out in front, or grip width, it is getting the bar over mid-foot.

OHP PR 3x5 at 110lbs. Used a narrower grip today. Definitely helped with keeping elbows more in front of bar and under wrists. Got a side shot to see bar path. Looks too far forward to me. Need to bring it in. Better but going to keep working.

@dpolehn @GoodBillings Whatever works for you and has you in there consistently training is just fine. Nice job

@shootnhack @GoodBillings Yeah, bar position is one of those things I'm still figuring out. Higher than this feel uncomfortable. These felt really nice actually

3x5 squats at 215lbs This is the best heavy squats have felt so far this build. I've gotten lots of good feedback from the community here. Thank you! Working on neck posture by staring hard at a spot on the floor, narrowing stance and gaining depth. Strength is a virtue.

@dpolehn @GoodBillings You are correct to do it this way and not look in the mirror. Use your video to evaluate your form after. Watching yourself moving while your squatting is not helpful during the squat. Bar position looks low, even for a LBBS. But if it isn't sliding down your back, enjoy!

@GoodBillings I was told to do the opposite. Give me your rational! lol

@dpolehn Take some video from the side which shows your whole body. Evaluate the bar path as it relates to the mid-foot. You will likely find it is significantly in front of that balance point during the entire rep. Correcting this will instantly have you setting new prs

Another week another OHP PR 3x5 at 107.5 lbs Not a huge jump but feeling strong on these reps. Still working on some form tweaks. Any feedback is welcome.

The P in ASAP stands for prime. The Q in ASAP stands for quality employees @amazon

@amazon Why do you hire drivers who do this? Why?

@HackingDave "I only use PowerPoint on planes on the way to conferences...."

At Church and being trained to do the slides when they need me.. happy to help. Main guy asked me “have you used PowerPoint before?” Me:

@HackingDave I bet you regretted showing up 1.2 minutes early when the flight got delayed.....

What’s going on Delta 🤣 flights delayed two hours- no problem it happens. Board plane.. see pilots leaving the airplane, told we lost our pilots to another flight and had to de-plane. Then told new pilots wouldn’t be here till 1am (another hour and a half), then three minutes later we start boarding again and have pilots 🤷‍♂️🤷‍♂️

Hey @FlixBus_USA_CA is it best practice for your drivers to block all the Tesla Chargers?

@FlixBus_USA_CA this is your dbag driver who intentionally blocked 12 chargers and then tried to run me off the road later on the highway. June 5th, bus 3002, Lorena tx, 10:50 @FlixBus

@benhackshealth I'm 37 days into a very similar cut. starting weight: 216, calories: started at 1550 and have slid up a bit now to 1750, protein 190-205g Currently at 197lb

Today I am starting into a pretty aggressive 54 day cut. I will document the journey in this thread - meals, weight fluctuations, training, struggles, answering questions etc. Start weight: 218lb Calorie target: 1600 💀 Protein target: 180-200g