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take this a step further: interpolate proximity through easing curves same distance input, better-feeling output 🧑‍🍳 p.s. avoid calling getBoundingClientRect() inside pointermove. cache your measurements where possible and reuse

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Stop instantly rotating back. I see so many players panic and rush back to defense, only to take the worst possible rotation path. While rotations and recovery are important in solo queue, you should always take the correct rotation path before committing to it. A simple guideline is to avoid rotating to the same side your teammate’s nose is pointing. This will give you better field coverage and naturally put you into the correct rotation. Here is a player who repeatedly rotates to the same side as his teammate and gets scored on because of it.

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New short course: LLMs as Operating Systems: Agent Memory, created with Letta, and taught by its founders Charles Packer and Sarah Wooders. An LLM's input context window has limited space. Using a longer input context also costs more and results in slower processing. So, managing what's stored in this context window is important. In the innovative paper MemGPT: Towards LLMs as Operating Systems, its authors (which include the instructors) proposed using an LLM agent to manage this context window. Their system uses a large persistent memory that stores everything that could be included in the input context, and an agent decides what is actually included. Take the example of building a chatbot that needs to remember what's been said earlier in a conversation (perhaps over many days of interaction with a user). As the conversation's length grows, the memory management agent will move information from the input context to a persistent searchable database; summarize information to keep relevant facts in the input context; and restore relevant conversation elements from further back in time. This allows a chatbot to keep what's currently most relevant in its input context memory to generate the next response. When I read the original MemGPT paper, I thought it was an innovative technique for handling memory for LLMs. The open-source Letta framework, which we'll use in this course, makes MemGPT easy to implement. It adds memory to your LLM agents and gives them transparent long-term memory. In detail, you’ll learn: - How to build an agent that can edit its own limited input context memory, using tools and multi-step reasoning - What is a memory hierarchy (an idea from computer operating systems, which use a cache to speed up memory access), and how these ideas apply to managing the LLM input context (where the input context window is a "cache" storing the most relevant information; and an agent decides what to move in and out of this to/from a larger persistent storage system) - How to implement multi-agent collaboration by letting different agents share blocks of memory This course will give you a sophisticated understanding of memory management for LLMs, which is important for chatbots having long conversations, and for complex agentic workflows. Please sign up here!
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New short course: LLMs as Operating Systems: Agent Memory, created with Letta, and taught by its founders Charles Packer and Sarah Wooders. An LLM's input context window has limited space. Using a longer input context also costs more and results in slower processing. So, managing what's stored in this context window is important. In the innovative paper MemGPT: Towards LLMs as Operating Systems, its authors (which include the instructors) proposed using an LLM agent to manage this context window. Their system uses a large persistent memory that stores everything that could be included in the input context, and an agent decides what is actually included. Take the example of building a chatbot that needs to remember what's been said earlier in a conversation (perhaps over many days of interaction with a user). As the conversation's length grows, the memory management agent will move information from the input context to a persistent searchable database; summarize information to keep relevant facts in the input context; and restore relevant conversation elements from further back in time. This allows a chatbot to keep what's currently most relevant in its input context memory to generate the next response. When I read the original MemGPT paper, I thought it was an innovative technique for handling memory for LLMs. The open-source Letta framework, which we'll use in this course, makes MemGPT easy to implement. It adds memory to your LLM agents and gives them transparent long-term memory. In detail, you’ll learn: - How to build an agent that can edit its own limited input context memory, using tools and multi-step reasoning - What is a memory hierarchy (an idea from computer operating systems, which use a cache to speed up memory access), and how these ideas apply to managing the LLM input context (where the input context window is a "cache" storing the most relevant information; and an agent decides what to move in and out of this to/from a larger persistent storage system) - How to implement multi-agent collaboration by letting different agents share blocks of memory This course will give you a sophisticated understanding of memory management for LLMs, which is important for chatbots having long conversations, and for complex agentic workflows. Please sign up here!

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Have you ever felt a quiet nudge in your heart, a sense that God might be asking something more of you? The call to the priesthood often begins gently. It can grow through prayer, through serving others, or through a deep desire to give your life completely to Christ and His Church. If you have been wondering whether God could be calling you to become a priest, you are not alone. The next step is simple. Speak to someone. Each diocese in Scotland has a Vocations Director who is there to listen, to guide you, and to help you discern what God is asking of you. If you are considering this call, take that step and get in touch today. Visit to find the contact details for your diocesan Vocations Director. Come and see where the Lord may be leading you.
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Have you ever felt a quiet nudge in your heart, a sense that God might be asking something more of you? The call to the priesthood often begins gently. It can grow through prayer, through serving others, or through a deep desire to give your life completely to Christ and His Church. If you have been wondering whether God could be calling you to become a priest, you are not alone. The next step is simple. Speak to someone. Each diocese in Scotland has a Vocations Director who is there to listen, to guide you, and to help you discern what God is asking of you. If you are considering this call, take that step and get in touch today. Visit to find the contact details for your diocesan Vocations Director. Come and see where the Lord may be leading you.

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Alright, here’s my breakdown on this… You could be this girl’s EXACT type (and vice versa), but since she hasn’t gone through her 3,100 likes, you legit have a 1 in 3,100 shot of even being seen, so you’re probably never matching with her and it’s the same for pretty girls. This is why in-person will always outweigh the apps. Most dudes don’t take great pics, and barely put effort into their profiles. You’re way better off approaching in real life where it matters less and can show off your personality/be funny. Dating apps are fun, but shouldn’t be the end all… if you go through your matches right now, you’ll see a type. Next time you see that same type in person, go up to her and shoot your shot.

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I took it a step further and used Moon VR Player | Your Private Cinema to watch the trailer in Apple Vision Pro on a giant screen with Quality Boost and Realtime 3D. Yea, I used AI to take an AI generated thing and make it sharper and fully 3D. I kind of hate how much I loved it. Would I watch some of my favorite movies of all time remade this way? Yes I would. Turns out AI is getting to the point where it can do a very good job of taking the spirit of a live action scene and translating it to a compelling animation (at least better than the 1978 rotoscoped version of Lord of the Rings). And it's only going to get better. I absolutely believe this kind of training should be done with consent and licensing fees. Miyazaki hates AI and Lord of the Rings, so this kind of seems like a slap in the face to him. Ugh.

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MIT defines an algorithm in one sentence that changes how you think about trading "a computational procedure that takes an input and produces an output through a well-defined sequence of steps" that's it. not AI. not machine learning. not a black box a set of rules that takes data in and spits a decision out every quant strategy ever built is just an algorithm Citadel's execution system that routes 40% of US equity volume is an algorithm Renaissance's Medallion Fund running millions of trades per year is an algorithm Jane Street's market making engine processing $26 trillion annually is an algorithm input: market data rules: mathematical conditions output: trade or no trade the difference between a quant desk and a retail trader is not the data it's that one side wrote down their rules precisely enough for a machine to execute them retail says "if RSI is low and the chart looks good, i'll probably buy" a quant desk says "if RSI 1.5, buy 0.3% of NAV" same logic. one is a feeling. the other is an algorithm the feeling can't be tested, can't be repeated, can't be measured the algorithm can be backtested across 10,000 trades and you know exactly when it works and when it doesn't > this lecture: MIT, free, 70 seconds > algorithmic trading volume: 60-75% of all US equity trades > Jane Street, Citadel, Two Sigma: every trade is algorithmically executed > tools to build your own: Python, free data, a laptop you don't need a faster computer or better data you need to write your strategy down precisely enough that a machine could run it without you that's the whole leap. from intuition to algorithm full breakdown in the video below
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MIT defines an algorithm in one sentence that changes how you think about trading "a computational procedure that takes an input and produces an output through a well-defined sequence of steps" that's it. not AI. not machine learning. not a black box a set of rules that takes data in and spits a decision out every quant strategy ever built is just an algorithm Citadel's execution system that routes 40% of US equity volume is an algorithm Renaissance's Medallion Fund running millions of trades per year is an algorithm Jane Street's market making engine processing $26 trillion annually is an algorithm input: market data rules: mathematical conditions output: trade or no trade the difference between a quant desk and a retail trader is not the data it's that one side wrote down their rules precisely enough for a machine to execute them retail says "if RSI is low and the chart looks good, i'll probably buy" a quant desk says "if RSI 1.5, buy 0.3% of NAV" same logic. one is a feeling. the other is an algorithm the feeling can't be tested, can't be repeated, can't be measured the algorithm can be backtested across 10,000 trades and you know exactly when it works and when it doesn't > this lecture: MIT, free, 70 seconds > algorithmic trading volume: 60-75% of all US equity trades > Jane Street, Citadel, Two Sigma: every trade is algorithmically executed > tools to build your own: Python, free data, a laptop you don't need a faster computer or better data you need to write your strategy down precisely enough that a machine could run it without you that's the whole leap. from intuition to algorithm full breakdown in the video below

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This Python script helps you better understand how embeddings work for SEO. Input a sentence + a query and BERT will calculate a content "Similarity Score": Search engines use embedding models to translate your content into numeric values. This is how they're able to mathematically determine whether a page on your site is actually relevant to a query someone is searching for. Once both the content and query are run through embeddings - they can calculate the "cosine similarity" or how similar the two entities are to each one. With this Python script, you can actually visualize how cosine similarity works for yourself. To you use you'll simply: 1. Save the Python script to a text file 2. Use your Terminal to run the script 3. You'll be prompted for both a "Sentence" and "Query" 4. Once entered, the script will calculate a "Similarity Score" between the text and query. This is how relevant your sentence is for the target keyword. By running this, you'll see that search engines are able to come with an calculation of content relevance. You'll need to think about the content on your site the same way - which sections have high scores and which ones have low ones? I've linked the Python script in the comments below. No coding knowledge is required and it walks you step by step on how to implement it.

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13,185 Aufrufe • vor 2 Jahren

Why 2024 and 2025 felt almost the same. Because they were part of the same cycle, not separate chapters. Think of them as Part I and Part II of one lesson. 1. You were in a loop, not a journey Psychologically, 2024–2025 sat inside the same pattern: *Same type of people. *Same type of mental stress. *Same hopes, slightly rearranged *Same lessons repeating with different faces. Those years were about awareness, not reward. 2024 introduced the discomfort. 2025 intensified it. Both years were designed to: ♟️Expose emotional leaks. ♟️Show where effort wasn’t converting to value. ♟️Reveal who benefited from your over-giving. But neither year was meant to pay you. They were diagnostic years. That’s why no matter what you tried, the feeling stayed the same. ♟️... Why 2026 will be different. Because the cycle actually ends. 2026 marks a cycle exit, not continuation. It is going to feel heavier, but this time clearer. You will feel, see, and experience stability. 2024–2025 asked you to understand. 2026 demands you govern. Govern your money. Govern your time. Govern your access. That’s why it changes. Avoid anything that requires you to over-explain in 2026. Say fewer yeses. Choose fewer people. Keep money boring and controlled. 2026 is a year of authority. *Your emotional intelligence becomes financial intelligence. *Your past sacrifices will begin to reward you. That’s why it’s different.
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Why 2024 and 2025 felt almost the same. Because they were part of the same cycle, not separate chapters. Think of them as Part I and Part II of one lesson. 1. You were in a loop, not a journey Psychologically, 2024–2025 sat inside the same pattern: *Same type of people. *Same type of mental stress. *Same hopes, slightly rearranged *Same lessons repeating with different faces. Those years were about awareness, not reward. 2024 introduced the discomfort. 2025 intensified it. Both years were designed to: ♟️Expose emotional leaks. ♟️Show where effort wasn’t converting to value. ♟️Reveal who benefited from your over-giving. But neither year was meant to pay you. They were diagnostic years. That’s why no matter what you tried, the feeling stayed the same. ♟️... Why 2026 will be different. Because the cycle actually ends. 2026 marks a cycle exit, not continuation. It is going to feel heavier, but this time clearer. You will feel, see, and experience stability. 2024–2025 asked you to understand. 2026 demands you govern. Govern your money. Govern your time. Govern your access. That’s why it changes. Avoid anything that requires you to over-explain in 2026. Say fewer yeses. Choose fewer people. Keep money boring and controlled. 2026 is a year of authority. *Your emotional intelligence becomes financial intelligence. *Your past sacrifices will begin to reward you. That’s why it’s different.

🦉 🧘🏽‍♂️spiRituaL🧘🏽‍♂️

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She is the Divine Feminine— Soft, yet unshakable. She receives with grace, nurtures with presence, and leads with intuition. She speaks truth, honors her body, and only blooms where safety is rooted. In love, she surrenders—not from weakness, but because she knows her worth. He is the Divine Masculine— Grounded, steady, and bold. He protects without control, leads without ego, and listens with his soul. He takes full responsibility for his impact, creates safety with his presence, and loves with purpose—not possession. When they meet— There is no power struggle. Only sacred union. Polarity flows, purpose deepens, and together they create something eternal: Love that heals. Love that leads. Love that lasts. ✨ I’ve partnered with my friend and mentor Jamie Ryder , a powerful relationship expert, to offer a transformative, in-depth program that prepares men and women for this kind of love—from the inside out. It’s the same process I walked through myself, and it has changed everything. You’ll journey back to your truest self—reclaiming your voice, your worth, and your feminine/masculine essence. This is where self-love becomes your foundation, and aligned love becomes your reality. If you feel the pull, this is your invitation. Email me at connect@chanellegreene.com to learn more and take the first step toward the relationship your soul has always been worthy of. 🤍
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She is the Divine Feminine— Soft, yet unshakable. She receives with grace, nurtures with presence, and leads with intuition. She speaks truth, honors her body, and only blooms where safety is rooted. In love, she surrenders—not from weakness, but because she knows her worth. He is the Divine Masculine— Grounded, steady, and bold. He protects without control, leads without ego, and listens with his soul. He takes full responsibility for his impact, creates safety with his presence, and loves with purpose—not possession. When they meet— There is no power struggle. Only sacred union. Polarity flows, purpose deepens, and together they create something eternal: Love that heals. Love that leads. Love that lasts. ✨ I’ve partnered with my friend and mentor Jamie Ryder , a powerful relationship expert, to offer a transformative, in-depth program that prepares men and women for this kind of love—from the inside out. It’s the same process I walked through myself, and it has changed everything. You’ll journey back to your truest self—reclaiming your voice, your worth, and your feminine/masculine essence. This is where self-love becomes your foundation, and aligned love becomes your reality. If you feel the pull, this is your invitation. Email me at [email protected] to learn more and take the first step toward the relationship your soul has always been worthy of. 🤍

Chanelle Greene

28,125 Aufrufe • vor 1 Jahr

Tulip King explains why Bitcoin is destined to hit $1,000,000 “It's actually so deeply important to the species that we have a fair and equitable money that is as hard and resistant and true as possible” “That doesn't ever change the rules. So we're all playing the same game no matter where you are in the world, no matter who you are” “You still have to believe that it's actually so deeply important for society and humanity and it's going to make the world so much of a better place” “How could it not go to $1M and then $10M and then $100M and eventually pick your line where one BTC equals one BTC” “As bearish as I am and as much as I didn't want to sit through this price action because I'm having just a trading hot streak, it's destiny” “It's going to go to $1,000,000 because it is actually just still better than everything else ever invented” “Thank God for Satoshi”
1:05

Tulip King explains why Bitcoin is destined to hit $1,000,000 “It's actually so deeply important to the species that we have a fair and equitable money that is as hard and resistant and true as possible” “That doesn't ever change the rules. So we're all playing the same game no matter where you are in the world, no matter who you are” “You still have to believe that it's actually so deeply important for society and humanity and it's going to make the world so much of a better place” “How could it not go to $1M and then $10M and then $100M and eventually pick your line where one BTC equals one BTC” “As bearish as I am and as much as I didn't want to sit through this price action because I'm having just a trading hot streak, it's destiny” “It's going to go to $1,000,000 because it is actually just still better than everything else ever invented” “Thank God for Satoshi”

Jack

25,065 Aufrufe • vor 1 Monat

Use SuperGrok to check your C code for vulnerabilities. Here is a prompt you can give to Grok with your code. >>> You are an expert Exploit Developer with a deep understanding of the C programming language and secure coding practices. Your role is to thoroughly review the provided C code for security vulnerabilities, adherence to best practices, and potential improvements. Think step-by-step through the analysis: first, understand the code's purpose and structure; second, check each security guideline; third, identify issues with examples from the code; fourth, suggest fixes; and finally, provide a summary. Use the following guidelines to evaluate the code. Ensure your response covers all of them explicitly: Follow OWASP and CERT Guidelines: Verify compliance with secure coding standards from OWASP and CERT, including input sanitization, secure defaults, and least privilege. Input Validation: All inputs must be validated before use, with multiple layers of checks for type, length, format, and range. Secure Error Handling: Implement secure behavior on error conditions, including comprehensive error codes for different failure types, safe error reporting functions, and graceful handling of partial failures without undefined behavior. Principle of Least Privilege: Functions should only access what they need, with clear separation of concerns. Integer Overflow Protection: Include checks for size calculations against SIZE_MAX, array index bounds validation, and safe arithmetic operations. Format String Attack Prevention: Avoid user-controlled format strings; use safe printing functions and proper string handling without printf vulnerabilities. Defensive Programming: Validate all inputs consistently, use early returns on invalid conditions, and implement fail-safe defaults. Memory Management: Ensure consistent allocation/deallocation patterns, check all allocations for failure, proper cleanup on error paths, and no memory leaks or double-frees. Parsing Robustness: Handle malformed inputs gracefully, maintain proper state management, avoid stack overflows from recursion, and use safe tokenization (e.g., with strtok_r). Security Test Cases: Cover null/empty inputs, oversized inputs, malformed data, UTF-8 validation to prevent encoding attacks, memory exhaustion limits, buffer overflows (bounds-checked string operations), integer overflows, and format string attacks. Performance Considerations: Minimize allocations, use efficient single-pass processing where possible, design for memory locality and cache efficiency, and fail fast on invalid inputs. Best Practices: Implement input sanitization, secure behavior on errors, least privilege, and defense in depth with multiple validation layers. [Insert the C code to review here] Analyze the code step-by-step, referencing line numbers where possible. For each guideline, state if it's met, explain why or why not, and suggest improvements if needed. End with an overall security rating (e.g., High/Medium/Low risk) and a revised version of the code if major issues are found. If the code is secure, confirm it meets all standards.
0:45

Use SuperGrok to check your C code for vulnerabilities. Here is a prompt you can give to Grok with your code. >>> You are an expert Exploit Developer with a deep understanding of the C programming language and secure coding practices. Your role is to thoroughly review the provided C code for security vulnerabilities, adherence to best practices, and potential improvements. Think step-by-step through the analysis: first, understand the code's purpose and structure; second, check each security guideline; third, identify issues with examples from the code; fourth, suggest fixes; and finally, provide a summary. Use the following guidelines to evaluate the code. Ensure your response covers all of them explicitly: Follow OWASP and CERT Guidelines: Verify compliance with secure coding standards from OWASP and CERT, including input sanitization, secure defaults, and least privilege. Input Validation: All inputs must be validated before use, with multiple layers of checks for type, length, format, and range. Secure Error Handling: Implement secure behavior on error conditions, including comprehensive error codes for different failure types, safe error reporting functions, and graceful handling of partial failures without undefined behavior. Principle of Least Privilege: Functions should only access what they need, with clear separation of concerns. Integer Overflow Protection: Include checks for size calculations against SIZE_MAX, array index bounds validation, and safe arithmetic operations. Format String Attack Prevention: Avoid user-controlled format strings; use safe printing functions and proper string handling without printf vulnerabilities. Defensive Programming: Validate all inputs consistently, use early returns on invalid conditions, and implement fail-safe defaults. Memory Management: Ensure consistent allocation/deallocation patterns, check all allocations for failure, proper cleanup on error paths, and no memory leaks or double-frees. Parsing Robustness: Handle malformed inputs gracefully, maintain proper state management, avoid stack overflows from recursion, and use safe tokenization (e.g., with strtok_r). Security Test Cases: Cover null/empty inputs, oversized inputs, malformed data, UTF-8 validation to prevent encoding attacks, memory exhaustion limits, buffer overflows (bounds-checked string operations), integer overflows, and format string attacks. Performance Considerations: Minimize allocations, use efficient single-pass processing where possible, design for memory locality and cache efficiency, and fail fast on invalid inputs. Best Practices: Implement input sanitization, secure behavior on errors, least privilege, and defense in depth with multiple validation layers. [Insert the C code to review here] Analyze the code step-by-step, referencing line numbers where possible. For each guideline, state if it's met, explain why or why not, and suggest improvements if needed. End with an overall security rating (e.g., High/Medium/Low risk) and a revised version of the code if major issues are found. If the code is secure, confirm it meets all standards.

tetsuo

4,614,187 Aufrufe • vor 11 Monaten

🐻 I think so, when dating, getting married and having a child.. I see why they say say man grow up then. My existence takes a step back. If we are the same when dating, I take a step back after we got married and another when the baby was born. Because the things I have to protect change.. 👤 Your son..really.. I saw a photo and he is so handsome~ it's not easy for a baby to look this handsome 👤 Who does he resemble more 🐻 I think he resembles my wife more. He was born at the same time as and recently turned 2years old 👤 It was a time you had to see him grow but you couldn't be there.. you must've done it through video calls 🐻 When there was no filming I'd always go to the postpartum care centers where my wife was at. #HYUNBIN ON ZZANBRO 🫗
1:20

🐻 I think so, when dating, getting married and having a child.. I see why they say say man grow up then. My existence takes a step back. If we are the same when dating, I take a step back after we got married and another when the baby was born. Because the things I have to protect change.. 👤 Your son..really.. I saw a photo and he is so handsome~ it's not easy for a baby to look this handsome 👤 Who does he resemble more 🐻 I think he resembles my wife more. He was born at the same time as and recently turned 2years old 👤 It was a time you had to see him grow but you couldn't be there.. you must've done it through video calls 🐻 When there was no filming I'd always go to the postpartum care centers where my wife was at. #HYUNBIN ON ZZANBRO 🫗

🧸ᩚ🥨

160,615 Aufrufe • vor 1 Jahr

karpathy just admitted that his own app got oneshotted and he thinks yours is next. he built menu gen. you take a photo of a restaurant menu and it shows you pictures of what the food actually looks like (because 30-50% of menu items you genuinely have no clue what they are) he vibe coded the whole thing: photo upload → ocr extracts item names → image model generates a picture for each dish → app re-renders the menu with photos next to every item → deployed on vercel but then someone showed him the "software 3.0" version: 1. take the same photo. 2. give it to gemini. 3. say "overlay pictures of each dish onto the menu" gemini returned the original menu photo with food images rendered directly into the pixels just 1 prompt and his entire app became entirely unnecessary here's karpathy's way to test if you're still stuck building in old paradigm: 1. take away all the code in your app. 2. give the raw input directly to an llm. is the output roughly the same? if yes, your code is just adding steps between the input and the output. karpathy thinks the apps that survive are the ones where the code does something the model genuinely can't: > persisting state across users > enforcing access controls > processing payments > connecting to hardware he calls anything else outdated "software 1.0 thinking." the question to ask yourself before you build anything right now: is this an app, or is it just a prompt with extra steps? you simply won't win if your answer is the latter
1:39

karpathy just admitted that his own app got oneshotted and he thinks yours is next. he built menu gen. you take a photo of a restaurant menu and it shows you pictures of what the food actually looks like (because 30-50% of menu items you genuinely have no clue what they are) he vibe coded the whole thing: photo upload → ocr extracts item names → image model generates a picture for each dish → app re-renders the menu with photos next to every item → deployed on vercel but then someone showed him the "software 3.0" version: 1. take the same photo. 2. give it to gemini. 3. say "overlay pictures of each dish onto the menu" gemini returned the original menu photo with food images rendered directly into the pixels just 1 prompt and his entire app became entirely unnecessary here's karpathy's way to test if you're still stuck building in old paradigm: 1. take away all the code in your app. 2. give the raw input directly to an llm. is the output roughly the same? if yes, your code is just adding steps between the input and the output. karpathy thinks the apps that survive are the ones where the code does something the model genuinely can't: > persisting state across users > enforcing access controls > processing payments > connecting to hardware he calls anything else outdated "software 1.0 thinking." the question to ask yourself before you build anything right now: is this an app, or is it just a prompt with extra steps? you simply won't win if your answer is the latter

Ole Lehmann

130,080 Aufrufe • vor 2 Monaten

The single-leg RDL ( or as some may call a hip hinge) is one of my favourite unilateral movements for building strength and control through the entire posterior chain, from your mid/lower back, to the glutes and hamstrings. Most athletes focus on just getting strong under load and while that’s important, there’s another key piece that often gets overlooked: creating length and extension through the whole body. Think about creating distance between your rear heel and the top of your head that’s where the magic happens. Here’s how I like to coach this movement: 1️⃣ RDL box-assisted with a slider — This gives your athlete a stable base to feel supported while learning to reach through that back leg. It’s a semi-passive way to build the right pattern safely. 2️⃣ Foam roller progression — Now we add a bit more difficulty. Holding a foam roller between your rear foot and same side hand forces you to stay long and connected from head to heel. 3️⃣ Banded active correction — Here, we make it active. Pressing your rear foot into the band creates that intentional extension and full-body engagement. Once your athlete has mastered these three progressions, they’re ready to load the real RDL — and you’ll notice better balance, smoother control, and a stronger hinge pattern overall. Remember: the goal isn’t just to move heavy weight, it’s to move well first. When athletes learn to own the movement, performance follows.
0:57

The single-leg RDL ( or as some may call a hip hinge) is one of my favourite unilateral movements for building strength and control through the entire posterior chain, from your mid/lower back, to the glutes and hamstrings. Most athletes focus on just getting strong under load and while that’s important, there’s another key piece that often gets overlooked: creating length and extension through the whole body. Think about creating distance between your rear heel and the top of your head that’s where the magic happens. Here’s how I like to coach this movement: 1️⃣ RDL box-assisted with a slider — This gives your athlete a stable base to feel supported while learning to reach through that back leg. It’s a semi-passive way to build the right pattern safely. 2️⃣ Foam roller progression — Now we add a bit more difficulty. Holding a foam roller between your rear foot and same side hand forces you to stay long and connected from head to heel. 3️⃣ Banded active correction — Here, we make it active. Pressing your rear foot into the band creates that intentional extension and full-body engagement. Once your athlete has mastered these three progressions, they’re ready to load the real RDL — and you’ll notice better balance, smoother control, and a stronger hinge pattern overall. Remember: the goal isn’t just to move heavy weight, it’s to move well first. When athletes learn to own the movement, performance follows.

Lorne Goldenberg

27,325 Aufrufe • vor 9 Monaten

yeonjun's 2024 fortune ⭐️ "because of your unbreakable spirit that isn't easily swayed by anything, it'll be a year where you'll show strong mental strength that won't easy disrupt your self-balance. you won't change your mind about the direction of something once you've set your mind to do it. because of your personality that makes you do things consistently, you might hear from people that you're right minded and a man of integrity. since you are someone who is generally level headed and have the ability to understand things realistically, you'll be able to make good judgements and decisions. you don't really get tired of the same repetitive reality but even if you do feel tired or bored from it, you don't easily decide to move to your own place. this year, you will be able to secure a stronger position in your activities and on stage and you will have the opportunity to try out things that you had only imagined of. given this, you can carry out your plans to achieve all your grand goals. feeling the good luck that you haven't felt before, there might be a period where you feel a little lazy but once you humbly get through this period, you will be able fo take it as an opportunity. your diligence will stand out and you will get unexpected recognition from the people around you, making it possible for you to get the opportunity to focus on what you want. we hope that during this time, you'll be more meticulous and detailed than before while making yourself more competitive than other people. unlike previous years, it is a year with really great energy, where you'll be able to get things that others didn't think of and be able to use it first to your advantage to get opportunities."
1:40

yeonjun's 2024 fortune ⭐️ "because of your unbreakable spirit that isn't easily swayed by anything, it'll be a year where you'll show strong mental strength that won't easy disrupt your self-balance. you won't change your mind about the direction of something once you've set your mind to do it. because of your personality that makes you do things consistently, you might hear from people that you're right minded and a man of integrity. since you are someone who is generally level headed and have the ability to understand things realistically, you'll be able to make good judgements and decisions. you don't really get tired of the same repetitive reality but even if you do feel tired or bored from it, you don't easily decide to move to your own place. this year, you will be able to secure a stronger position in your activities and on stage and you will have the opportunity to try out things that you had only imagined of. given this, you can carry out your plans to achieve all your grand goals. feeling the good luck that you haven't felt before, there might be a period where you feel a little lazy but once you humbly get through this period, you will be able fo take it as an opportunity. your diligence will stand out and you will get unexpected recognition from the people around you, making it possible for you to get the opportunity to focus on what you want. we hope that during this time, you'll be more meticulous and detailed than before while making yourself more competitive than other people. unlike previous years, it is a year with really great energy, where you'll be able to get things that others didn't think of and be able to use it first to your advantage to get opportunities."

💬

145,465 Aufrufe • vor 2 Jahren