RE: smith machine benching
My gym doesn't have a barbell bench, only smith and dumbbells.
I'm on 3x8-9 @ 35kg (each hand) on dumbbells or 120kg*2 for smith bench.
Like to know what I can do on a barbell, guess I'll have to wait til I visit another gym
I think smith is good as it's safe, but stabilisers are much better worked on dumbbells/barbells ... and the workout feels MUCH more intense.
Raw dead Lift 320kg
Raw bench 171kg
Shirted bench 200kg
Amateur cage fighter @ 95 - 105kg