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Today marked the first time I used this program. Loved it! The Svend press was challenging and effective. Had never heard of it before,but with the arms fully extended holding the plate with just my palms,they were quivering!Thanks to Kai I had the bar in the palm of my hands while benching,which I had never done before. And needless to say,"felt" it in my chest afterward.Was short changing myself all these years! The program is well worth the price if for no other reason then the education one receives from Kai!