But hey, I'm happy anyway. Lifetime drugfree, and I've gotten a gold medal in a IPF competition for youths in bench press. If anyone is interested, I can also do a one-arm pull up!
Also, I got a gold medal for nationals in raw bench senior masterships.

My personal best is 308 lbs weighing 152, 18 years old. (RAW bench press)

Also, my english is shit. Have a nice day!

I'm sick right now, so my extremely well planned lifting-cycle is fucked now. I won't be able to do paused bench press tomorrow as is necessary to keep the body well "down-trained" for my friday pass to be as I wish. Therefor I will just wing it from now on to my next competition. I won't be able to win anyway.

Here is my coming cycle:

3x3 1 deload system

microcycle 1

day 1
primary 3x3@9.5
secondary (deadbench), same weight, 1x5
primary complement (pushpress)

day 2
primary 4x4 @6

day 3
primary up to 1x1@10
secondary (warrior bench) 8x4@9.5
primary complement (dumbbell press)
secondary complement (kickbacks)

microcycle 2
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-
-
-
-
-
-
-
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microcycle 3
-
-
-
-
-
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-

Day 1 of first week went like this;

primary (paused bench press) 110x3, 120x3, 120x3, probably gonna keep this weight til next week and try to improve the speed and looks of it

secondary, the dead bench, got kinda screwed up. Did ones up to 110x1 anyway

pushpress I did 60x5, 60x5 and 60x1 ultra slow negative phase

(kg, not lbs)

Is there any other swedes on this forum by the way?

Did deadlifting today

one arm chin;