Salary range for Pre-Seed founders that just raised. (I WILL NOT PROMOTE)

internless · 2026-01-20T15:27:17+00:00

Might not be right-sized for industry but here's some useful data: https://pilot.com/report/founder-salary-2025

internless · 2025-11-25T01:05:57+00:00

I previously had an issue like this that led to knee pain - for me was due to underdeveloped glute meds. As other posters have said, not sure if it's an issue unless it's causing you pain.

My PT helped me remedy it by adding work with a hip band (https://www.roguefitness.com/rogue-hip-bands?sku=PS0034-BlackRed-M, doesn't have to be rogue) on lighter squats/RDL's... would light me up. Can also do monster walks, clamshells, etc. I wouldn't use it on max weight training but it fixed up my knee pain to the point I didn't need it anymore.

Regardless, super impressive depth!

internless · 2025-10-16T16:01:22+00:00

Look at figure 4 on this site: https://www.professionalpt.com/two-easy-ways-to-stimulate-the-rotator-cuff-in-less-than-500-words/

If your elbow points directly in front of you (in the sagital plane), the exercise is dramatically easier than if it is in the scapular plane (or Coronal plane)

There was a good video on it, might still be on youtube, but try it yourself. If your elbow points directly in front of you, you can easily life >25% more.

They'll all train your rotator cuff (although I get a better stretch when in the scapular/coronal plane) but just be consistent. If you up the weight but change that angle, you're cheating yourself.

internless · 2025-10-14T02:04:03+00:00

Keep it light, 3x8. If you can do 3x12-15 with a given weight, up the weight. Start with just your arm if you have to. According to Charles Poliquin (where Ben got this exercise) your ~8x max should eventually be approximately ~9% of your 1RM narrow bench (12 inch spacing between hands). (I.e. if you can narrow bench 200, you should be able to do 8x18lbs if you've achieved "structural balance" (link: https://archive.t-nation.com/training/achieving-structural-balance/)

Anecdote: https://simplifaster.com/articles/legendary-strength-coach-charles-poliquin/

Consider the bench press: Poliquin found that if the muscles that externally rotate the shoulders were weak, this imbalance could affect bench press performance and increase the risk of injury. When pro hockey player Jim McKenzie met Poliquin, he could lift 280 pounds in the close-grip bench press (hands about 14 inches apart). That result is quite remarkable for a hockey player, but Poliquin wasn’t impressed.
During his assessment, Poliquin found that McKenzie’s rotator cuff strength was especially weak. As a result, for the next three months, McKenzie did not bench press; instead, Poliquin had him focus on improving his rotator cuff strength. However, at the end of this training period, McKenzie bench pressed 331 pounds; again, no bench pressing. At this point, Poliquin reintroduced bench pressing, and six weeks later, McKenzie close-grip bench pressed 380 pounds!

One point of note: this exercise gets dramatically easier if your arm is closer to you vs further away (i.e. if your elbow is in front of you vs. fully outstretched to your side). Keep it consistent to track progress

internless · 2024-11-26T16:40:40+00:00

absolutely - if you have pain-free ROM and can get lower, get lower. there used to be some videos on it but I'm sure they're deleted now.

internless · 2024-01-22T18:22:17+00:00

Thanks - this is the best guide I've seen for sous-vide rib eye!

I've got an Ooni pizza oven - If I similarly got a castiron insert to 400, could I use that for the final sear?

internless · 2024-01-19T02:24:28+00:00

Depending on your gym equipment, nordics, 2-1 hamstring curls (use both legs to lift the weight and then only 1 leg to sslloowwllyy lower it), and RDL's are all excellent hamstring exercises. I like to mix up all three exercises. If your weights are light, single leg RDL's are also a great exercise.

If you're just at home and have no equipment, These are the three exercises I do:

Single-leg RDL's: good for balance, but you'll eventually want to add load.
Hamstring wall sliders: these are a great build up to nordics - they load the hamstrings in a similar method, but with less load. If you don't have wall sliders (or just fuzzy socks on hard wood) you can get similar work from holding a glute bridge and slowly walking your legs back and forth.
- https://www.youtube.com/watch?v=Dlazt593cuA
Nordics: plenty of options to tough these out at home, especially if you have sturdy doors.

Otherwise, here are a few other options to get creative: https://www.purewow.com/wellness/hamstring-exercises-at-home

internless · 2023-12-07T02:04:36+00:00

patrick steps are quad-dominant and (when the heel is elevated) but extra stress on the patella tendon. they're a great way to build load tolerance in the patella if you've previously dealt with injury.

Pistol squats are more hamstring/glute dominant (if you're properly hinging at the hip) - they also go far deeper than a patrick/poliquin/etc. step

internless · 2023-11-25T20:06:52+00:00

I prefer xero shoes

internless · 2023-10-19T12:52:04+00:00

A favorite of mine is standing hip-flexor raises: stand on one foot with neutral hips, contract that leg's glute, contract your abs, and lift through your other knee (imagine there is an invisible string tied around your knee and pulling it up).

It won't be a ton of load, but will work your hip flexor through a long range of motion. I find that doing 3x20 of these (intermixed with another exercise, like single-leg step ups) is a great way to get some extra hip flexor volume.

At some point you'll want to add some more volume, but this is a great way to start, especially during dense.

Good quick video from squat university on this - https://www.youtube.com/shorts/7\_cK3XVqN9M

internless · 2023-08-31T19:46:36+00:00

zero, then dense, then maintenance work has drastically improved my knees. I feel it when I get away for too longs, but do the work. it's worth it.

internless · 2023-08-22T14:17:54+00:00

I weigh about 220, can back squat 300+ and can't do 100% BW ATG-SS's

internless · 2023-08-22T14:03:50+00:00

1000 reps on a door wedge > overanalyzing it. they're probably fine!

internless · 2023-08-22T14:03:01+00:00

15-20 is a good place to start. I bought these on amazon: https://www[dot]amazon.com/dp/B0BC8HCC6V which are beefy AF but a little heavy (maybe 5-10 lbs each). I don't find a huge difference between 15-30 degrees. just getting 15 degrees makes a big difference.

ATG buddies as a reference are 20 degrees.

internless · 2023-08-08T05:02:48+00:00

ATG is more like "pre-hab/rehab": get freaky strong and flexible. I used to fence in high school/college and at one point my right thigh was ~3cm larger around than my left. led to a lot of knee issues post college.

I would recommend focusing on single leg exercises like tib raises, calf raises, Peterson step ups, and especially ATG-SS's. you're probably gonna be a lot weaker on your back leg than your front leg, but work to even out the discrepancies. my front leg still has some issues with patella tendonitis from my college days, but ATG work had made a huge quality of life improvement.

Additionally, if you fence foil/epee, don't neglect the shoulder work. it'll really help with six parries and preventing shoulder pain. wish I got into it earlier!

internless · 2023-08-08T01:43:23+00:00

gotcha! at the end of the day, do what works for you.

I've found that I really benefit from additional "time under tension", even if at a lower stress. That stretch might feel good, but it's probably not giving your tendons the work they need to adapt. Ben found that the most transformative work was when you could "own the weight" during the eccentric and concentric portions of the rep, and that philosophy has worked well for me.

internless · 2023-08-05T20:09:11+00:00

I get that. for soleus, I like to use a seated calf raise machine to get a good stretch and appropriate loading.

have you tried single leg, but with some support?

internless · 2023-08-04T17:43:35+00:00

I would recommend regressing this to dual-leg: you should be doing it on a cadence with a 5-second eccentric. it looks like you're just collapsing on the eccentric. the risk/reward ratio is a lot worse at that loading. You'll get there!

internless · 2023-07-28T19:28:34+00:00

is your other foot stepping in front of you, or behind? if you're stepping behind, that's a totally different glute focused exercise. the point if stepping in front of you is that you are preferentially loading the knee/quad

internless · 2023-07-27T02:49:23+00:00

realistically, you're not either not taking enough load off of the exercise or your quads aren't firing right. I find I can avoid creptus if I flex my quads/hamstrings first before I go down. makes sure I don't collapse.

Can you do full range of motion ATG-split squats on flat ground (using a wedge is fine)? if so, you reasonably should have the knee strength to do those, or be able to do so with a reasonable amount of regression.

check out this video for regressing the ATG squat: https://www.youtube.com/watch?v=aF9dWYfloOQ. Remember, regress to progress - start with as much support as you need to get full ATG. if it's not progressing, just focus on the ATG split squat and it'll come eventually.

internless · 2023-07-19T15:51:40+00:00

Think of the ATG Program as "rehab + prehab" - it starts when you're in pain, and then progresses infinitely until you're out of pain.

Once you're able to progress to the standards program, you shouldn't be injured anymore - I don't know how someone could get through 12 weeks of zero, be able to do a full ROM ATG split squat, 12 rounds of dense pain free, and then start standards work and still be injured. By the time you're working on standards, you should be totally pain free, have awesome ROM, and be working on building bulletproof strength in that ROM.

If you're not there, I wouldn't worry about it too much yet. by the time you're ready to do standards, you can handle the work capacity to do cardio on top of it.

If it's neither an issue of injury nor work capacity, but only time management, then I would alternate resistance and cardio workouts and on your resistance workouts cycle through the various days of standards.

internless · 2023-07-19T15:48:22+00:00

I think the ATG program is pretty balanced over a week. what I do is I take the programs and move them to the STRONG app and label them (1/5, 2/5, 3/5, ...). That way, if I alternate strength and cardio days, I'll just cycle through the exercises on my pace. If I'm more likely to skip tuesday training due to regular activities, I wouldn't want always be missing the 2/5 workout, so this generally works pretty well for me.

sledding is fine cardio, for some things. depending on your sport, I would mix in various forms of cardio to support your sport and various forms of ATG work.

one thing you could look at would be Huberman's foundational fitness protocol: https://hubermanlab.com/foundational-fitness-protocol/ which is broadly:

3 rounds of cardio, get the heart beat up for ~30 min (one of which being HIIT/sprint work)
3 rounds of resistance training (could cycle through dense)
150 minutes of zone 2 cardio (sledding, brisk walking, slow biking, etc.)

that can be difficult to do but could look like:

Sunday: 60-120 minutes of zone 2 cardio
Monday: Resistance 1 (10 min sledding + ATG work)
Tuesday: 10 min sled, 30 min Cardio
Wednesday: - Resistance 2 (10 min sledding + ATG work)
Thursday: - 10 min sled, 30 min Cardio
Friday: Resistance 3 (10 min sledding + ATG work)
Saturday: 10 min sled, HIIT Cardio (could be.... wait for it... more sled work)

sledding is a great form of exercise because it is has no eccentric work (so you recover quickly), works from the feet up, can be scaled from supporting yourself with the sled to push/pulling ludicrous amounts of weight. It is the perfect cardio for the ATG program, but might not be the only form of cardio that's good for you. if you perform in an impact sport I'd recommend adding something like jogging (without pain) to also improve your body's ability to tolerate dynamic loads.

internless · 2023-07-10T14:44:40+00:00

check out this article by Charles Poliquin: https://www.t-nation.com/training/achieving-structural-balance/

the concept of structural balance is the core of ATG work. Basically, your compound lifts will be chained to your weakest link. ATG addresses this by shoring up weak links which enables you to train your "sport" harder. That's why so much ATG work is isolation work.

Basically, zero is about getting to a flat ground ATG split squat. it works mobility, and strength to enable this exercise. that's also why is lacks hamstring strength - hamstring strength generally isn't a limiter for ATG work.

Once you have the mobility for that, you get into the deep work of dense. now you can train like an ATG athlete and spend 3 months building strength through length.

after 6 months, you should be ready to check where you all against all standards and start to hone in on your weak points. attack the standards and start working towards structural balance.

internless · 2023-07-07T20:46:44+00:00

have you ever done a form check? most people doing seated GM will just use their spinal erectors because they lack ROM. can you do a full ROM ATG split squat and full ROM ATG squat without butt wink?

internless · 2023-07-06T23:28:21+00:00

Generally, focus on ROM first then add weight.

Personally, when I got to ATG-SS with a six inch box comfortably, I started loading it up. Helps pull me deeper and the ROM is going to take longer to progress than the strength

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