for real men that actually deadlift
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Re: for real men that actually deadlift
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Slade213</div><div class="ubbcode-body"> Just a suggestion try doing this with stiff legged deads. The weight never hits the floor. You can call me a puss if ya want but straps are neccasary on the higher weight when you are not resting the weight on the floor between each rep. here's my routine
225 for 20 no straps
315 for 20 no straps
405 for 15 with straps
495 for 10 with straps
585 for 6-8 with straps
Just remember to <span style="color: #3333FF">keep your back arched and go as low as possible</span>. Take's your legs right out of the movment and focuses entirely on the spinal erectors.
Huh....like a bent over row? You're holding alot of suspended weight for a very long time...post video...then the rest of us will try it.
</div></div>
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Slade213</div><div class="ubbcode-body"> Just a suggestion try doing this with stiff legged deads. The weight never hits the floor. You can call me a puss if ya want but straps are neccasary on the higher weight when you are not resting the weight on the floor between each rep. here's my routine
225 for 20 no straps
315 for 20 no straps
405 for 15 with straps
495 for 10 with straps
585 for 6-8 with straps
Just remember to <span style="color: #3333FF">keep your back arched and go as low as possible</span>. Take's your legs right out of the movment and focuses entirely on the spinal erectors.
Huh....like a bent over row? You're holding alot of suspended weight for a very long time...post video...then the rest of us will try it.
</div></div>
Re: for real men that actually deadlift
I do stiff-legged deads, and I have for years. I keep the bar as close to my legs as possible--literally dragging it up my shins at times. I use them primarily for hams and glutes.
I stand on a 4" block to get extra extension and I don't use straps and the weight never rests on the floor. Didn't go past 2 plates today, but in my prime I'd do sets of 10 with 3. Oh yeah, and I am a puss.
It's not nearly as hard on my back as what Slade's post implies.
I do stiff-legged deads, and I have for years. I keep the bar as close to my legs as possible--literally dragging it up my shins at times. I use them primarily for hams and glutes.
I stand on a 4" block to get extra extension and I don't use straps and the weight never rests on the floor. Didn't go past 2 plates today, but in my prime I'd do sets of 10 with 3. Oh yeah, and I am a puss.
It's not nearly as hard on my back as what Slade's post implies.
Re: for real men that actually deadlift
The way in witch you do the movement depicts wich group of muscles this exercise impacts the most. Keeping your back arched as if doing a barbell row with your feet spaced shoulder width apart and droping the weight as low as you can go without breaking the arch is the key to hammering the lower back and spinal erectors. I have seen people do this exercise as depicted in Patism's post and yes this tends to hit the hams and glutes more than the back. You get a mean stretch in your hams at the bottom of the movement. Most people also usually put there back in a compromising position when trying to get the extra extension.
The way in witch you do the movement depicts wich group of muscles this exercise impacts the most. Keeping your back arched as if doing a barbell row with your feet spaced shoulder width apart and droping the weight as low as you can go without breaking the arch is the key to hammering the lower back and spinal erectors. I have seen people do this exercise as depicted in Patism's post and yes this tends to hit the hams and glutes more than the back. You get a mean stretch in your hams at the bottom of the movement. Most people also usually put there back in a compromising position when trying to get the extra extension.
Re: for real men that actually deadlift
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Slade213</div><div class="ubbcode-body"> The way in witch you do the movement depicts wich group of muscles this exercise impacts the most. Keeping your back arched as if doing a barbell row with your feet spaced shoulder width apart and droping the weight as low as you can go without breaking the arch is the key to hammering the lower back and spinal erectors. I have seen people do this exercise as depicted in Patism's post and yes this tends to hit the hams and glutes more than the back. You get a mean stretch in your hams at the bottom of the movement. Most people also usually put there back in a compromising position when trying to get the extra extension. </div></div>
If I'm reading you right
...I'm with Mr. Jones: "I'd have to see that."
So what are you weighing in at 300+?
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Slade213</div><div class="ubbcode-body"> The way in witch you do the movement depicts wich group of muscles this exercise impacts the most. Keeping your back arched as if doing a barbell row with your feet spaced shoulder width apart and droping the weight as low as you can go without breaking the arch is the key to hammering the lower back and spinal erectors. I have seen people do this exercise as depicted in Patism's post and yes this tends to hit the hams and glutes more than the back. You get a mean stretch in your hams at the bottom of the movement. Most people also usually put there back in a compromising position when trying to get the extra extension. </div></div>
If I'm reading you right
So what are you weighing in at 300+?
Re: for real men that actually deadlift
As a matter of fact yes 301 to be exact. 6 foot, 35 years old and have been weight lifting\power lifting since i was 17.
As a matter of fact yes 301 to be exact. 6 foot, 35 years old and have been weight lifting\power lifting since i was 17.
Re: for real men that actually deadlift
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: RYNO</div><div class="ubbcode-body">....but seriously if u use straps your a puss!</div></div>
if you take a min break between your 40reps of 405 ur a puss!!!
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: RYNO</div><div class="ubbcode-body">....but seriously if u use straps your a puss!</div></div>
if you take a min break between your 40reps of 405 ur a puss!!!
Re: for real men that actually deadlift
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: patsim</div><div class="ubbcode-body">
If I'm reading you right
...I'm with Mr. Jones: "I'd have to see that."
So what are you weighing in at 300+? </div></div>
I'm not doubting that its done in fact i know a couple powerlifters that do a regiment similar and actualy not touching the weight to the floor helps in keeping the momentum going.
Personaly i think my hamstrings would tear loose from my ass
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: patsim</div><div class="ubbcode-body">
If I'm reading you right
So what are you weighing in at 300+? </div></div>
I'm not doubting that its done in fact i know a couple powerlifters that do a regiment similar and actualy not touching the weight to the floor helps in keeping the momentum going.
Personaly i think my hamstrings would tear loose from my ass
Re: for real men that actually deadlift
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: ARbowhunter7</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: JJones75</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: ARbowhunter7</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: JJones75</div><div class="ubbcode-body">Other than to prove great stamina what exactly is the benifit to doing such a huge amount of reps on one movment?
I mean if sombody were to do this say once a month what would be the ending goal? </div></div>
If nothing else, you could change the tire on a Prius without using a jack. </div></div>
LOL , i could do that now.
I worked back tonight and this was the night to do dead lifts so for shits and giggles i tried just to see how many times i could get 405. I got 18 before my form got sort of sloppy so i stopped , that dramaticly cut my reps for the rest of my workout though , got 485 for 8 generaly get 12 , got 575 for 4 generaly get 6-7 and 625 for 4 singles , generaly get 3 sets of two.
Now thats using a belt as i don't see the reason not to , i look at it like shooting a gun without ear plugs , yea i could but why?
I also used strapps because i do this movement to work my back not my grip and not being able to grip the weight takes away from the back workout. </div></div>
I absolutely agree with that. Why not use a belt and straps? Because that makes you a pussy?
A: Pussies generally don't do deadlifts, they usually stay on the Nautilus Bicep Curl.
B: This is the gym, not Cell Block D. I'm not trying to look like a hardass, I'm trying to better myself. For the stage I am at, the ability to target a specific muscle group still takes precedence. Belt/straps enable me to do that.
And if I ever do get the itch to look like a badass at the gym, I'll do a set of burpee power snatches. With proper form, it's one of the best/most badass lifts out there. Without proper form, hopefully there's an off-duty EMT close by. </div></div>
explain the burpee power snatches,i've never heard of them before.
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: ARbowhunter7</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: JJones75</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: ARbowhunter7</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: JJones75</div><div class="ubbcode-body">Other than to prove great stamina what exactly is the benifit to doing such a huge amount of reps on one movment?
I mean if sombody were to do this say once a month what would be the ending goal? </div></div>
If nothing else, you could change the tire on a Prius without using a jack. </div></div>
LOL , i could do that now.
I worked back tonight and this was the night to do dead lifts so for shits and giggles i tried just to see how many times i could get 405. I got 18 before my form got sort of sloppy so i stopped , that dramaticly cut my reps for the rest of my workout though , got 485 for 8 generaly get 12 , got 575 for 4 generaly get 6-7 and 625 for 4 singles , generaly get 3 sets of two.
Now thats using a belt as i don't see the reason not to , i look at it like shooting a gun without ear plugs , yea i could but why?
I also used strapps because i do this movement to work my back not my grip and not being able to grip the weight takes away from the back workout. </div></div>
I absolutely agree with that. Why not use a belt and straps? Because that makes you a pussy?
A: Pussies generally don't do deadlifts, they usually stay on the Nautilus Bicep Curl.
B: This is the gym, not Cell Block D. I'm not trying to look like a hardass, I'm trying to better myself. For the stage I am at, the ability to target a specific muscle group still takes precedence. Belt/straps enable me to do that.
And if I ever do get the itch to look like a badass at the gym, I'll do a set of burpee power snatches. With proper form, it's one of the best/most badass lifts out there. Without proper form, hopefully there's an off-duty EMT close by. </div></div>
explain the burpee power snatches,i've never heard of them before.
Re: for real men that actually deadlift
a <span style="font-weight: bold">burpee</span> is :
from standing position to
front leaning chest position up position for push up (some go straight chest to ground) to
push up, to finished push up position
from here jump to squatting position
to upright standing position. (full hip extension)
<span style="font-weight: bold">burpee power snatch</span>
now with weighted bar in hands (bumper plates are a good thing)
do same movement
to recover from push up you go to starting position of clean/snatch (different than dead lift start) and perform power snatch.
a full snatch would include full squat when "catching" power snatch knees slightly bent on catch
power clean http://www.youtube.com/watch?v=mCUmi2oqlvA
<span style="font-weight: bold">power snatch</span> http://www.youtube.com/watch?v=7h4r8tWGAKM
also google bear complex. or man makers
problem here, although its usually done with relatively light weights, is people get sloppy with form (usually improper anterior pelvic tilt) and hurt their backs, especially with hi intensity type exercises/complexes/high rep....
a <span style="font-weight: bold">burpee</span> is :
from standing position to
front leaning chest position up position for push up (some go straight chest to ground) to
push up, to finished push up position
from here jump to squatting position
to upright standing position. (full hip extension)
<span style="font-weight: bold">burpee power snatch</span>
now with weighted bar in hands (bumper plates are a good thing)
do same movement
to recover from push up you go to starting position of clean/snatch (different than dead lift start) and perform power snatch.
a full snatch would include full squat when "catching" power snatch knees slightly bent on catch
power clean http://www.youtube.com/watch?v=mCUmi2oqlvA
<span style="font-weight: bold">power snatch</span> http://www.youtube.com/watch?v=7h4r8tWGAKM
also google bear complex. or man makers
problem here, although its usually done with relatively light weights, is people get sloppy with form (usually improper anterior pelvic tilt) and hurt their backs, especially with hi intensity type exercises/complexes/high rep....
Re: for real men that actually deadlift
+1 for vid. Not calling BS I think it can be done but I dead every sat and well that is impressive sets and great motivation. Thanks
+1 for vid. Not calling BS I think it can be done but I dead every sat and well that is impressive sets and great motivation. Thanks
Re: for real men that actually deadlift
I'm 6ft5 and 133 kg(natural). I start off with 1 plate (this is for deadlifts)and work up to 4. 1 plate 12 reps, 2 plates 10 reps, 3 plates 8 reps and 4 plates for 5 reps. No Straps, no belts. After this ill do flat bench, 1 plate for 12, 2 plates for 10, 2 and a half plates for 5. Strict form.
Next training day ill clean and jerk (max out at 1 and a half plates) with no stepping under the weight. Straight military press) then squats (Max out at 2 and a half plates to 3 plates), and 2 exercises for rear delts (my shoulders are slightly rolled in due to more chest movements than back movements when younger).
If your short you have a massive advantage as the shorter the levers and fulcrum's the easier it is to lift the weight. I am also trying to do jitz once to twice a week. It also helps to do cardio at 60 to 80 %. One thing I have noticed though is that nutrition and rest is imperative. My advice is don't worry about what other people lift, worry about what you lift and keep your form.
I have been training since 13 and was a PT.
I'm 6ft5 and 133 kg(natural). I start off with 1 plate (this is for deadlifts)and work up to 4. 1 plate 12 reps, 2 plates 10 reps, 3 plates 8 reps and 4 plates for 5 reps. No Straps, no belts. After this ill do flat bench, 1 plate for 12, 2 plates for 10, 2 and a half plates for 5. Strict form.
Next training day ill clean and jerk (max out at 1 and a half plates) with no stepping under the weight. Straight military press) then squats (Max out at 2 and a half plates to 3 plates), and 2 exercises for rear delts (my shoulders are slightly rolled in due to more chest movements than back movements when younger).
If your short you have a massive advantage as the shorter the levers and fulcrum's the easier it is to lift the weight. I am also trying to do jitz once to twice a week. It also helps to do cardio at 60 to 80 %. One thing I have noticed though is that nutrition and rest is imperative. My advice is don't worry about what other people lift, worry about what you lift and keep your form.
I have been training since 13 and was a PT.
Re: for real men that actually deadlift
LOL, it wasnt meant to be a measuring contest. Sorry if it seems that way.
LOL, it wasnt meant to be a measuring contest. Sorry if it seems that way.
Re: for real men that actually deadlift
well just to clear things up i do use a belt and straps but for other movements so that i can properly isolate the muscles im training i just dont use any on deadlifts(becouse i dont see them as just a back workout so much as an opertunity to train alot of my secondary muscles as well to make the rest of my body a stronger platform all together) also i do them regularly so this all deadlift day is just one of several days of deadlifting in the month
And ive never had a problem with my grip streangth so ive never used straps for deads so i was a bit harsh with my statement about them. but i have been only lifting wieghts for as long as i claim and most of that time has been self taught. this monthly deadlift day nis however proving to be a considerable challenge now that ive moved into DC style training and away from volume.
My background in fitness is indurence based, Cycling, running, ass tones of calesthinics and stretching.
Ime 26 5,11" or 5,10".... havnt had my highth checked in a long time and i allways wear western boots with a 2 inch heel so i could be imagining that extra inch. and the other morning i wieghted myself while i was depleted and was 230
well just to clear things up i do use a belt and straps but for other movements so that i can properly isolate the muscles im training i just dont use any on deadlifts(becouse i dont see them as just a back workout so much as an opertunity to train alot of my secondary muscles as well to make the rest of my body a stronger platform all together) also i do them regularly so this all deadlift day is just one of several days of deadlifting in the month
And ive never had a problem with my grip streangth so ive never used straps for deads so i was a bit harsh with my statement about them. but i have been only lifting wieghts for as long as i claim and most of that time has been self taught. this monthly deadlift day nis however proving to be a considerable challenge now that ive moved into DC style training and away from volume.
My background in fitness is indurence based, Cycling, running, ass tones of calesthinics and stretching.
Ime 26 5,11" or 5,10".... havnt had my highth checked in a long time and i allways wear western boots with a 2 inch heel so i could be imagining that extra inch. and the other morning i wieghted myself while i was depleted and was 230
Re: for real men that actually deadlift
JJones75 asked what is the end result of doing this and or what am i attemting to achieve.
well adding this all deadlift day i i feel helps keep me from platueing and give me a good measure on a monthly basis of how my streangth and stamina is progressing but more than anything is the psycologicle (by the way i cant spell for shit if u havnt noticed) effect it has. when i do this it makes every other lifting day actually seem easyer in comparison thus helping me break through psycological platues and keep constant streangth gains
JJones75 asked what is the end result of doing this and or what am i attemting to achieve.
well adding this all deadlift day i i feel helps keep me from platueing and give me a good measure on a monthly basis of how my streangth and stamina is progressing but more than anything is the psycologicle (by the way i cant spell for shit if u havnt noticed) effect it has. when i do this it makes every other lifting day actually seem easyer in comparison thus helping me break through psycological platues and keep constant streangth gains
Re: for real men that actually deadlift
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: RYNO</div><div class="ubbcode-body">JJones75 asked what is the end result of doing this and or what am i attemting to achieve.
well adding this all deadlift day i i feel helps keep me from platueing and give me a good measure on a monthly basis of how my streangth and stamina is progressing but more than anything is the psycologicle (by the way i cant spell for shit if u havnt noticed) effect it has. when i do this it makes every other lifting day actually seem easyer in comparison thus helping me break through psycological platues and keep constant streangth gains </div></div>
that makes perfect sense , it would take a good deal of mental fortitude to be able to push through a workout like that
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: RYNO</div><div class="ubbcode-body">JJones75 asked what is the end result of doing this and or what am i attemting to achieve.
well adding this all deadlift day i i feel helps keep me from platueing and give me a good measure on a monthly basis of how my streangth and stamina is progressing but more than anything is the psycologicle (by the way i cant spell for shit if u havnt noticed) effect it has. when i do this it makes every other lifting day actually seem easyer in comparison thus helping me break through psycological platues and keep constant streangth gains </div></div>
that makes perfect sense , it would take a good deal of mental fortitude to be able to push through a workout like that
Re: for real men that actually deadlift
I just did 285 2x5 deadlift is that worth anything hahaha
Going for 295 next week.
You guys are crazy.
I just did 285 2x5 deadlift is that worth anything hahaha
Going for 295 next week.
You guys are crazy.
Re: for real men that actually deadlift
I would LOVE to see a video of this. You could be a youtube star. Not that I care but please tell me when you did the 25min time you were "all natural".
I would LOVE to see a video of this. You could be a youtube star. Not that I care but please tell me when you did the 25min time you were "all natural".
Re: for real men that actually deadlift
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: rgrmike</div><div class="ubbcode-body"> please tell me when you did the 25min time you were "all natural". </div></div>
sorry bud... aint gonna happen.
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: rgrmike</div><div class="ubbcode-body"> please tell me when you did the 25min time you were "all natural". </div></div>
sorry bud... aint gonna happen.
Re: for real men that actually deadlift
That sounds crazy or intense...or crazy intense. I can pull 405 for triples (with straps), but I'd have to rest at least 30 seconds between triples. Which puts me at 6 1/2 minutes of just resting for the first phase alone, not to mention the actual time for the lifts.
My thoughts on straps are use em if you need em. My grip is weak due to a motorcycle accident, but my legs and back are strong (relatively speaking). I can always train my grip separately and don't see a need to shortchange myself on deads because of a bad wrist.
That sounds crazy or intense...or crazy intense. I can pull 405 for triples (with straps), but I'd have to rest at least 30 seconds between triples. Which puts me at 6 1/2 minutes of just resting for the first phase alone, not to mention the actual time for the lifts.
My thoughts on straps are use em if you need em. My grip is weak due to a motorcycle accident, but my legs and back are strong (relatively speaking). I can always train my grip separately and don't see a need to shortchange myself on deads because of a bad wrist.
Re: for real men that actually deadlift
Posted this in the crossfit thread. Maybe one of you guys could benefit I don't do cross fit but have clients who do. This is an off dead lift day exercise I developed, flipping a commercial truck tire. It won't replace good deads but is good for circuits. Should be a 22 1/2 inch truck tire.It's the size tire off a ladder truck or the like. They are about 3' in diameter and weigh a little over 100 lbs,no more than 150 for sure. I flip it about 50 yards, run a lap, set of push ups,squat thrusts or the like ,then flip it back to the start point,repeat 21 min.. All the muscle groups in the dead lift and cleans for that matter just not as heavy. Some of the guys I showed it to have incorporated it into their cross fit program
Posted this in the crossfit thread. Maybe one of you guys could benefit I don't do cross fit but have clients who do. This is an off dead lift day exercise I developed, flipping a commercial truck tire. It won't replace good deads but is good for circuits. Should be a 22 1/2 inch truck tire.It's the size tire off a ladder truck or the like. They are about 3' in diameter and weigh a little over 100 lbs,no more than 150 for sure. I flip it about 50 yards, run a lap, set of push ups,squat thrusts or the like ,then flip it back to the start point,repeat 21 min.. All the muscle groups in the dead lift and cleans for that matter just not as heavy. Some of the guys I showed it to have incorporated it into their cross fit program
Re: for real men that actually deadlift
kettlebell+yoga+pilates+swimming with paddles=more balanced body
kettlebell+yoga+pilates+swimming with paddles=more balanced body
Re: for real men that actually deadlift
Have you worked up to a 405 DL yourself first to compare?
Have you worked up to a 405 DL yourself first to compare?
Re: for real men that actually deadlift
I am not a big weight lifter type guy, but a trainer showed me to deadlift lighter weights really stretch the hamstrings. After lifting you slowly lower but not to the floor, keeping a straight back.
I am not a big weight lifter type guy, but a trainer showed me to deadlift lighter weights really stretch the hamstrings. After lifting you slowly lower but not to the floor, keeping a straight back.
Re: for real men that actually deadlift
Quite true. The benefit of the negative portion of the rep. cannot be understated.Max. heavy weight sometime make that inpractical.If you do heavy set days complemented by lighter sets or complmentary exercises your still realize strength gains.
Quite true. The benefit of the negative portion of the rep. cannot be understated.Max. heavy weight sometime make that inpractical.If you do heavy set days complemented by lighter sets or complmentary exercises your still realize strength gains.
Re: for real men that actually deadlift
Powerlifter here. I deadlift heavy every other week. I can do 405 for sets of 10, but it hurts. No doubt what you claim is impressive. I compete at 198lbs and on record my deadlift is 540, bench 402. Drug free, single ply gear. My deadlift was penalized once so I couldn't go up, and that was last year, so I plan to pull about 600 in my next meet.
At 230 dieted down, I'm not as impressed with your strength as your endurance. High rep deads with heavy weight is throw up inducing. My hats off to you in that regard, assuming your legit.
Here's a picture for kicks of the 540.
Powerlifter here. I deadlift heavy every other week. I can do 405 for sets of 10, but it hurts. No doubt what you claim is impressive. I compete at 198lbs and on record my deadlift is 540, bench 402. Drug free, single ply gear. My deadlift was penalized once so I couldn't go up, and that was last year, so I plan to pull about 600 in my next meet.
At 230 dieted down, I'm not as impressed with your strength as your endurance. High rep deads with heavy weight is throw up inducing. My hats off to you in that regard, assuming your legit.
Here's a picture for kicks of the 540.
Re: for real men that actually deadlift
SP That is strong no matter how you measure it! Your max bench is the same as my max squat
I weigh about 230 as well.
SP That is strong no matter how you measure it! Your max bench is the same as my max squat
Re: for real men that actually deadlift
Just because someone can DL 500 does not mean they are juiced.
Eating for recovery, never missing a properly programmed training session, and 8+hrs of sleep will produce some amazing results.
Just because someone can DL 500 does not mean they are juiced.
Eating for recovery, never missing a properly programmed training session, and 8+hrs of sleep will produce some amazing results.
Re: for real men that actually deadlift
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: WhiskeyWebber</div><div class="ubbcode-body">Just because someone can DL 500 does not mean they are juiced.
Eating for recovery, never missing a properly programmed training session, and 8+hrs of sleep will produce some amazing results. </div></div>
x2. Hard work can get you there, and then some.
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: WhiskeyWebber</div><div class="ubbcode-body">Just because someone can DL 500 does not mean they are juiced.
Eating for recovery, never missing a properly programmed training session, and 8+hrs of sleep will produce some amazing results. </div></div>
x2. Hard work can get you there, and then some.
