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Inverted Rows an underappreciated tool in the pull family. Its more than a gateway drug to performing chin ups and marries up well with horizontal pushes. We try to teach and cue it as same path as a Bench Press. Here are some different versions of the Inverted Row.... show more

James Burk

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38,436 görüntüleme • 5 ay önce •via X (Twitter)

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Upper back and OHP Weighted pull ups 2.5kg 2 sets Weighted chin ups extra 5kg 2 set Rows Biceps OHP was 3 set. 2 X5 @ 35kg Decided I'm going to try and throw in a low volume heavier day for the overhead press just to see how that goes. 4 days rest before bench again.

Upper back and OHP Weighted pull ups 2.5kg 2 sets Weighted chin ups extra 5kg 2 set Rows Biceps OHP was 3 set. 2 X5 @ 35kg Decided I'm going to try and throw in a low volume heavier day for the overhead press just to see how that goes. 4 days rest before bench again.

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PATRIOT ON ICE: Bobsledder Jasmine Jones shares her pride for representing the United States both as an Olympic athlete and as a Senior Airman in the Air Force. "Being able to represent my country, you know, and as well as being an athlete for my country, it definitely brings a different meaning and a different caliber." "There's so few people that do both at the same time, and I'm honored to have this opportunity to represent both. I'm thankful of, you know, being an airman and represent my country in that aspect."

PATRIOT ON ICE: Bobsledder Jasmine Jones shares her pride for representing the United States both as an Olympic athlete and as a Senior Airman in the Air Force. "Being able to represent my country, you know, and as well as being an athlete for my country, it definitely brings a different meaning and a different caliber." "There's so few people that do both at the same time, and I'm honored to have this opportunity to represent both. I'm thankful of, you know, being an airman and represent my country in that aspect."

Fox News

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“If you’re doing a bench press do you want to start at the bottom and push up or start at the top and as soon as you get to the bottom push up? Same thing with the back hip…We don’t want to get stuck in a position, we want to flow and move through positions and get to it at the end when it’s actually time to deliver the force “🔥🤯 #the108way

“If you’re doing a bench press do you want to start at the bottom and push up or start at the top and as soon as you get to the bottom push up? Same thing with the back hip…We don’t want to get stuck in a position, we want to flow and move through positions and get to it at the end when it’s actually time to deliver the force “🔥🤯 #the108way

108 Performance

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🔄Switch it up with ease! The Light Base series lets you effortlessly adjust your setup from a normal to inverted or horizontal layout. Whether it's the Light Base 900 or the 600, convenience and style are built in. #LightBase #showcase #pccase #installation #invertedlayout

🔄Switch it up with ease! The Light Base series lets you effortlessly adjust your setup from a normal to inverted or horizontal layout. Whether it's the Light Base 900 or the 600, convenience and style are built in. #LightBase #showcase #pccase #installation #invertedlayout

be quiet!

45,109 görüntüleme • 1 yıl önce

Database table size impacts performance in more ways than one: a) B-tree depth. Using 8k pages and a 16b uuid: 1 level = ~370 rows 2 levels = ~138k rows 3 levels = ~50m rows 4 levels = ~20b rows The lookup cost on a table with 100k rows is not the same as one with 1b rows. This can apply both to the table itself (MySQL cluster index) as well as the indexes. Sometimes a single query requires many of them. b) Small table → fits in RAM → fast reads. The larger the table, the more likely to read from disk plus churn the cache. c) # of indexes. Each adds maintenance overhead for insertions, and for Postgres vacuum overhead as well. Keep an eye on this! It's useful to take regular stock of your tables + indexes. Clean bloat. Remove unused indexes. Partition if needed.

Database table size impacts performance in more ways than one: a) B-tree depth. Using 8k pages and a 16b uuid: 1 level = ~370 rows 2 levels = ~138k rows 3 levels = ~50m rows 4 levels = ~20b rows The lookup cost on a table with 100k rows is not the same as one with 1b rows. This can apply both to the table itself (MySQL cluster index) as well as the indexes. Sometimes a single query requires many of them. b) Small table → fits in RAM → fast reads. The larger the table, the more likely to read from disk plus churn the cache. c) # of indexes. Each adds maintenance overhead for insertions, and for Postgres vacuum overhead as well. Keep an eye on this! It's useful to take regular stock of your tables + indexes. Clean bloat. Remove unused indexes. Partition if needed.

Ben Dicken

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🔥🚨LATEST: Former President Obama warned Americans not give in to ‘cynicism and division’ as if he is a regular citizen with no power. Obama: “We open the door to the most ruthless, or the most careless, or the most fearful among us, who see some groups and some people as more equal than others, and see government as nothing more than a way to divvy up the spoils and punish enemies, and keep those who are different in their place.”

🔥🚨LATEST: Former President Obama warned Americans not give in to ‘cynicism and division’ as if he is a regular citizen with no power. Obama: “We open the door to the most ruthless, or the most careless, or the most fearful among us, who see some groups and some people as more equal than others, and see government as nothing more than a way to divvy up the spoils and punish enemies, and keep those who are different in their place.”

Dom Lucre | Breaker of Narratives

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There is a misconception that being a great football PLAYER makes you a great football COACH. Being a great coach requires a lifetime of work and dedication to making it up the field. The same is required of a player, but it is an entirely different skillset, and the genetics lottery plays a factor as well. There is a reason Deion Sanders will never be as good a coach as Curt Cignetti; the two have spent their adult lives focusing on two different things.

There is a misconception that being a great football PLAYER makes you a great football COACH. Being a great coach requires a lifetime of work and dedication to making it up the field. The same is required of a player, but it is an entirely different skillset, and the genetics lottery plays a factor as well. There is a reason Deion Sanders will never be as good a coach as Curt Cignetti; the two have spent their adult lives focusing on two different things.

Jason Whitlock

43,134 görüntüleme • 6 ay önce

It’s my 3-month trainerversary with Barton Bryan and here is my progress report. As a reminder, I spent the previous 12-months focused on weight reducation (60lbs/20 PBF reduction), Zone 2 fitness (95%+ percentile Vo2Max), improved diet-sleep-stress management, and gut biome. - Strength is way up on the major exercises we do weekly like Barbell Bench Press, Lat Pulldown, Leg press, and One Arm Dumbbell Rows. We’ve also put a major emphasis on developing core stability as I have scoliosis (19-degrees), spondylolisthesis, and an inguinal hernia. To counteract my asymmetrical mid-section, we focus on eccentric control, proper form, and not letting overcompensating creep in when pushing close to failure. - Along with the strength improvements and muscle growth, I’ve also see some nice aesthetic changes to my physique over the last three months. My chest and arms are fuller and more defined. My legs are slowly growing too although they are a bit more stubborn than the upper body. Here are some specific metrics: 15% strength increase on bench press in November, 33% strength increase overall on chest press and 1.75” added to chest/back. No added inches to waistline! 40% strength increase on leg press. - As Barton and I look ahead, I joke that when I bench 300 lbs, I’ll no longer require his coaching. I definitely feel like we are on a journey together to optimize my health, physique, and full potential (move over Bryan Johnson !!). Barton has advised me to be patient as the strength gains inevitably slow down a bit after the first three months of training and we build strong, foundational muscle mass for improved health span as Peter Attia says. I’m all in for the journey. Can’t wait to see what happens in the next 3-6 months! Enjoy one of my motivational songs when I workout.

It’s my 3-month trainerversary with Barton Bryan and here is my progress report. As a reminder, I spent the previous 12-months focused on weight reducation (60lbs/20 PBF reduction), Zone 2 fitness (95%+ percentile Vo2Max), improved diet-sleep-stress management, and gut biome. - Strength is way up on the major exercises we do weekly like Barbell Bench Press, Lat Pulldown, Leg press, and One Arm Dumbbell Rows. We’ve also put a major emphasis on developing core stability as I have scoliosis (19-degrees), spondylolisthesis, and an inguinal hernia. To counteract my asymmetrical mid-section, we focus on eccentric control, proper form, and not letting overcompensating creep in when pushing close to failure. - Along with the strength improvements and muscle growth, I’ve also see some nice aesthetic changes to my physique over the last three months. My chest and arms are fuller and more defined. My legs are slowly growing too although they are a bit more stubborn than the upper body. Here are some specific metrics: 15% strength increase on bench press in November, 33% strength increase overall on chest press and 1.75” added to chest/back. No added inches to waistline! 40% strength increase on leg press. - As Barton and I look ahead, I joke that when I bench 300 lbs, I’ll no longer require his coaching. I definitely feel like we are on a journey together to optimize my health, physique, and full potential (move over Bryan Johnson !!). Barton has advised me to be patient as the strength gains inevitably slow down a bit after the first three months of training and we build strong, foundational muscle mass for improved health span as Peter Attia says. I’m all in for the journey. Can’t wait to see what happens in the next 3-6 months! Enjoy one of my motivational songs when I workout.

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🍒 "because more than the paths we've walked, we will walk even more paths. and as a leader and a member in that path, i will try my best to lead the group" scoups 🥹🤍

🍒 "because more than the paths we've walked, we will walk even more paths. and as a leader and a member in that path, i will try my best to lead the group" scoups 🥹🤍

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Arteta is more than a coach. More than a manager. We've been blessed with a visionary with unrivaled work ethics and the ability to inspire others. Made in the same mould as Wenger, and that's extremely rare. The hardest working man in football.

Arteta is more than a coach. More than a manager. We've been blessed with a visionary with unrivaled work ethics and the ability to inspire others. Made in the same mould as Wenger, and that's extremely rare. The hardest working man in football.

🇳🇴 kimmoFC

130,970 görüntüleme • 6 ay önce

🦊 after the tour announcement came out yesterday, i took a look at moa’s reactions and there were a lot of moas who were disappointed and upset 🦊 you might think that we’re going for the same vibe, the same production and the same setlist but we received the setlist in a meeting recently and it’s different. it’s different and…there’s a variety of things prepared. 🦊 so you don’t have to think that it’s the exact same, for real 🦊 as people that are performing, me and the members honestly also want to do it differently. even as the performers, we want to do the performances in a new way and show you different sides of ourselves. 🦊 when we first heard of it, we were like “won’t it be the same?” but it’s very different 🦊 it’s very different and you don’t need to worry

🦊 after the tour announcement came out yesterday, i took a look at moa’s reactions and there were a lot of moas who were disappointed and upset 🦊 you might think that we’re going for the same vibe, the same production and the same setlist but we received the setlist in a meeting recently and it’s different. it’s different and…there’s a variety of things prepared. 🦊 so you don’t have to think that it’s the exact same, for real 🦊 as people that are performing, me and the members honestly also want to do it differently. even as the performers, we want to do the performances in a new way and show you different sides of ourselves. 🦊 when we first heard of it, we were like “won’t it be the same?” but it’s very different 🦊 it’s very different and you don’t need to worry

💬

472,837 görüntüleme • 1 yıl önce

.Dr. Marty Makary: "Today marks the the beginning of the end of the great American rip off, and it also marks the beginning of the end of a great American tragedy; something I’ve seen as a physician at the bedside — patients getting spun up into a financial rage... to try to get enough money to pay for a drug... a drug that's five or ten times more expensive than the same drug in France or Germany or the UK."

.Dr. Marty Makary: "Today marks the the beginning of the end of the great American rip off, and it also marks the beginning of the end of a great American tragedy; something I’ve seen as a physician at the bedside — patients getting spun up into a financial rage... to try to get enough money to pay for a drug... a drug that's five or ten times more expensive than the same drug in France or Germany or the UK."

Rapid Response 47

139,486 görüntüleme • 10 ay önce

Less than half of Americans without a college degree want to legalize drugs, but more than sixty percent of those with a bachelor’s degree or higher are in favor. Drugs are often seen as a harmless pastime for the wealthy, but for the poor they’re more likely a path to deeper suffering. If you look at who’s most supportive of decriminalization or legalization, it’s clear—the higher up you go in income or education, the more support you see. And that makes sense. People who haven’t seen up close the squalor and destruction that come from hard drug use are more inclined to treat it as an abstract issue of personal choice. But the reality is that the damage falls hardest on poor and marginalized neighborhoods.

Less than half of Americans without a college degree want to legalize drugs, but more than sixty percent of those with a bachelor’s degree or higher are in favor. Drugs are often seen as a harmless pastime for the wealthy, but for the poor they’re more likely a path to deeper suffering. If you look at who’s most supportive of decriminalization or legalization, it’s clear—the higher up you go in income or education, the more support you see. And that makes sense. People who haven’t seen up close the squalor and destruction that come from hard drug use are more inclined to treat it as an abstract issue of personal choice. But the reality is that the damage falls hardest on poor and marginalized neighborhoods.

Rob Henderson

23,588 görüntüleme • 10 ay önce

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.

Bailey Schober | Men’s Fitness & Nutrition Coach

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Not bad! 2K triangles and a bit of manual cleanup. This was a quick test creating a lowpoly 3D model. Tried Tripo for retopology and it did a good job. It does render some inverted normals though. For this lowpoly model it’s fine but inverted normals are a pain when working on highpoly models. I’m going to test some other options like the remesh tool in Blender sculpting. It’s crazy how this Trellis Texturing node works btw, It understands the geometry very well. Watch the end where I made the worst version of an Axe in Blender and it was able to wrap the texture on that model! I would probably spend a bit more time splitting the image up and generating the main parts separately. Also making any signs readable or just remove them.

Not bad! 2K triangles and a bit of manual cleanup. This was a quick test creating a lowpoly 3D model. Tried Tripo for retopology and it did a good job. It does render some inverted normals though. For this lowpoly model it’s fine but inverted normals are a pain when working on highpoly models. I’m going to test some other options like the remesh tool in Blender sculpting. It’s crazy how this Trellis Texturing node works btw, It understands the geometry very well. Watch the end where I made the worst version of an Axe in Blender and it was able to wrap the texture on that model! I would probably spend a bit more time splitting the image up and generating the main parts separately. Also making any signs readable or just remove them.

Jerome | InsaneUnreal

15,052 görüntüleme • 7 ay önce

#EXCLUSIVE: The Surry Hills building, gutted by fire, stood for more than a century, and was a textiles factory and family hat business in its heyday. Its current and former owners are now hoping to preserve as much of its history, as possible. Sophie Upcroft #9News

#EXCLUSIVE: The Surry Hills building, gutted by fire, stood for more than a century, and was a textiles factory and family hat business in its heyday. Its current and former owners are now hoping to preserve as much of its history, as possible. Sophie Upcroft #9News

9News Sydney

11,401 görüntüleme • 3 yıl önce

Flyers Head Coach John Tortorella called Guy Gaudreau and asked him to come to and help coach practice today as a way to support the Gaudreau family. I hope we see even more of Guy with hockey supporting the Gaudreau family.

Flyers Head Coach John Tortorella called Guy Gaudreau and asked him to come to and help coach practice today as a way to support the Gaudreau family. I hope we see even more of Guy with hockey supporting the Gaudreau family.

Jason Myrtetus

1,858,838 görüntüleme • 1 yıl önce