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Go find a simple beginners routine, and work HARD on that routine.
In addition to your great explanation, IMO not locking out on the bench press is like not breaking parallel on the squat in the sense that it allows lifters to claim bigger numbers then they are actually hitting.
Superset close grip bench on a regular bench and dumbell skull crushers.
For what your doing 6 days a week is too much for the weightlifting What are your goals?
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