Andrew Spangler

Father and husband.
RE, exploit dev, security researcher.
Always love to talk archery, strength training, soccer, cycling, tech stuff

[Andrew Spangler @shootnhack]

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"

[Andrew Spangler @shootnhack]

@HackingDave Outstanding work man.

[Andrew Spangler @shootnhack]

@HackingDave I always strove for the thing when my kids were young. Be the fun hangout place, so you know it is safe.

[Andrew Spangler @shootnhack]

@BakerBarbell My house sits on 5 acres which is a pain in the ass size of property. Small enough that I feel like I need to maintain it all, but big enough it ends up being a ton of work with all the trees it has.

[Andrew Spangler @shootnhack]

@AskFrontier @PhilNPPN I am so glad to be away from that company. The internet is littered with complaints just like this about this terrible company. Worst customer service ever. So glad I got away from them.

[Andrew Spangler @shootnhack]

@clayton_karsten @Celan_G @Ersin0X Since you like signs and think people should follow them. You should try reading a speed limit sign you entitled turd

[Andrew Spangler @shootnhack]

@CowboyPhilosph1 @IronAddictKidd @ForceGhostofGW @BakerBarbell This is a ridiculously ignorant thing to say. I mean every word of it is complete bullshit.

This right here shows 99% of the problem he is talking about. Go look in the mirror man, you ARE the problem. Your ignorance and puffed up sense of yourself is the problem.

[Andrew Spangler @shootnhack]

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

[Andrew Spangler @shootnhack]

@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.

[Andrew Spangler @shootnhack]

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

[Andrew Spangler @shootnhack]

@majeikstagram Lol. 30s

[Andrew Spangler @shootnhack]

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

[Andrew Spangler @shootnhack]

@dpolehn I like the Nike Romeleos (https://t.co/f6mzNC0ahW)
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.

[Andrew Spangler @shootnhack]

@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.

[Andrew Spangler @shootnhack]

@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.

[Andrew Spangler @shootnhack]

@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.

[Andrew Spangler @shootnhack]

@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.

[Andrew Spangler @shootnhack]

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

[Andrew Spangler @shootnhack]

@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!

[Andrew Spangler @shootnhack]

@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

[Andrew Spangler @shootnhack]

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