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As I promised in the other thread, I'm going to try to give a (hopefully) easy to understand and (relatively) concise write-up as to how to get started doing your reps and a rough progression roadmap beyond that point so you can understand our Friend better. I am by no means an authority on the subject matter and there might well be better methods and resources by now, but I can only tell you what worked for me over the past two years from my personal experience. This might get a bit spammy, because it's quite long, so I need to split it up into seven comments, sorry!