The trial of Ntuthuko Shoba – the alleged mastermind behind expectant mother Tshegofatso Pule’s gruesome murder – is expected to start in October.

Believed to have been the father of Pule’s unborn baby, Shoba appeared briefly in the High Court in Johannesburg yesterday morning when his case was postponed to 4 October for trial.

This was Shoba’s first appearance in the high court, after his case was transferred there from the Roodepoort Magistrate’s Court this week.

ALSO READ: Pule murder accused to be transferred to Johannesburg Prison

It was also his first appearance with a new legal team after his previous attorney, Shaddy Sithole, withdrew from the case at his last court appearance.

Shoba, who has been denied bail twice, is being held at the Johannesburg Prison. But the court day heard that he intended making a third bail application.

“It’s a mixed emotion. You’ll never really know what to expect with Mr Shoba,” Pule’s uncle, Tumisang Katake, said yesterday.

“Again he’s considering applying for bail. But we’ll see. At least we know on 4 October, we’ll proceed with our matter.”

bernadettew@citizen.co.za



first appear on citizen

4 thoughts on “Tshegofatso Pule murder accused’s trial set for October”
  1. Make the exercise harder by switching out your dumbbells for a set of kettlebells.
    Due to the uneven weight distribution of kettlebells (the
    “bell” portion weighs greater than the deal with of the equipment),
    it requires extra stability and control to carry out the
    exercise accurately. This exercise will help you develop the baseline strength required for the movement while also starting to
    engage the stabilizing muscles of the shoulders with out isolating every shoulder independently.
    Beginners ought to have the ability to do 1 rep utilizing around 45% of their physique weight (both dumbbells combined).
    Intermediates should be in a position to raise roughly 90% of
    their physique weight, and advanced lifters roughly 130%.

    By flexing your abdomen and again and keeping your toes firmly on the ground, you’re maximizing your body’s capacity to push the load away from you.
    Whereas it is necessary to decrease the barbell
    to your chest, it’s not needed to touch it. Decrease the bar till your elbows are at a 90-degree angle for optimum muscle engagement.
    Shoulder ache could result from improper kind, extreme weight, or lack of mobility.

    This is why I don’t love the thought of “better” or “best” as that language with train selection is
    typically shortsighted. Under are a couple of goal-specific contexts where each
    of these bench press variations may be higher than the others.
    This rack has bars on either facet set on the
    degree of your chest. If your carry fails on an influence
    rack, the bars prevent the barbell from crushing your chest.

    By addressing widespread questions and misconceptions, we hope
    to offer clarity and confidence to these trying
    to incorporate this train into their fitness regimen. Keep In Mind, everyone’s health journey is unique,
    so tailor your method to go nicely with your particular person goals and
    capabilities. Yes, the flat bench press strengthens the muscular
    tissues liable for good posture, such as the upper again and shoulders.

    The bench press is a functional exercise that helps you more simply carry out every day activities that require pushing or carrying.

    While each goal the upper body, each train affects specific muscular tissues
    in a different way. For occasion, a small 2020 examine
    confirmed that the overhead press prompts the deltoids extra, whereas the
    bench press focuses extra on the chest.
    The incline bench press is arguably the hardest of these three variations and that’s as a
    result of vary of movement you’ll be working through. The incline bench has a larger vary of movement you’ll should press via and you’ll need a great
    level of mobility to perform these. For newbies,
    I typically advocate tackling the flat bench press first and
    building an excellent foundation with this press. The flat bench press is essentially
    the most “generalist” of these three bench variations and you’ll train a majority of the pecs
    with the flat bench. A normal flat bench can be
    utilized in place of a bench press rack, and you’ll perform bench presses with
    dumbbells or a barbell. If you want to add bench presses to your weightlifting routine, attempt to carry out bench presses only 2 to
    3 occasions per week. Give yourself no much less than 1 day between doing bench presses to permit your muscular tissues to recuperate.

    If an athlete is making an attempt to max out or bench press
    massive dumbbells, it’s essential to use a spotter.
    A spotter might help an athlete keep a good dumbbell bench press type
    and guarantee security. The first section of the dumbbell bench press will
    set you up for success. As an athlete lies down on the bench
    and set themselves, they should hold their
    ft firmly planted on the floor, tighten their core, and
    pull their shoulder blades together. With your back and core tight and your ft firmly on the floor,
    press the dumbbells while squeezing your pecs. You should feel a squeeze within the
    heart of your chest as you press the weight.
    As Quickly As you’re comfortable along with your grip power on the dumbbells,
    kick every dumbbell up to your shoulders and lay back on the bench.

    As with any exercise, changing the incline is a helpful approach to
    change up your coaching every few weeks and hit your muscles in new difficult ways.

    Heavy lifting is ideal for constructing muscle, gaining power, and improving your dumbbell bench press.
    You also can do dumbbell squeeze presses, alternating dumbbell bench presses,
    and single-arm dumbbell bench presses using a stability ball.
    To get essentially the most from this (or any other) exercise, you must do it properly.

    Doing the dumbbell bench press with incorrect kind will
    make it much less efficient and could increase your danger of injury.
    If you’re a true beginner, then you really just need to stick to 1 bench press variation, and we might recommend that to be the
    flat barbell (or dumbbell) bench press.
    Often you’ll find a fixed bench, but they’re not as well-liked as the adjustable ones.
    The beneath are standard rep and load ranges for power, strength, hypertrophy, and
    endurance. Back to chest development (as properly as entrance delt and tricep development)…

    All in all, it’s great to do each or combine it up throughout your training
    cycles. Life Match India presents top-quality gym equipment online in India.

    If you play sports activities or simply need to be stronger along with your
    pressing power in general, then it’s never a foul concept to offer yourself exposure
    to pressing from completely different angles. Your buttocks
    ought to stay flat on the bench in the course of the bench press.
    Don’t emulate the powerlifter type of arching your again a lot that
    your glutes lift off the bench. Your eyes ought to be roughly aligned with the front of the barbell rack uprights.

    A respectable dumbbell bench press for the common male
    beginner is round 45% of physique weight for a single repetition and each
    dumbbells mixed. Intermediates and superior lifters ought
    to be ready to raise round 90% and 130% (respectively) for 1
    rep. As good as the dumbbell bench press is, when you do it time and again, your muscle tissue will quickly adapt, and it’ll stop being
    such a productive train.
    To perform this exercise correctly, begin by mendacity flat on a bench, ft planted on the bottom for
    stability. Hold a dumbbell in every hand at chest level together with your arms bent.
    Push the weights upward in a controlled motion until
    your arms are totally extended, then slowly decrease them again to
    the beginning place. When participating within the flat dumbbell bench press, several muscular tissues are
    called into motion. The pectoralis major is the first muscle labored,
    with the clavicular head being more lively than in a regular bench press due to the angle of the press.
    The deltoids and triceps brachii play secondary roles, aiding with the
    press and lockout at the prime of the motion. Additionally, the
    core muscular tissues, including the rectus abdominis and obliques,
    are engaged to stabilize the body throughout the exercise.

    Your glutes, shoulders, and head are flat on the bench with a impartial backbone.
    Start with a weight that you can management throughout
    the whole vary of motion with good type. The
    dumbbells ought to virtually contact on the top of the press,
    but not fairly. Touching the dumbbells will take some of the strain off your
    muscles and decrease your positive aspects. If the weights begin to point
    outward, this places a great deal of stress in your shoulders and elbows.
    Moreover, when you drop the weights, this might put other athletes at risk.

    You can also carry out the barbell exercise variation, or use dumbbells as a substitute.
    However, the principal version of the chest press is the flat barbell bench
    press, which is used in aggressive sport. The incline bench press and the flat bench
    press are each nice workout routines for constructing your chest and shoulder muscle tissue.
    While they prepare the identical major muscle groups, there are nonetheless some variations.
    The Flat Dumbbell Bench Press is a staple train in strength training, focusing on the pectoral muscles with a movement that requires cautious consideration to type.

    If you would possibly be aiming to develop the upper chest, don’t
    compete in energy sports, and want to restrict stress on the shoulder, 
    you must consider the incline bench press. Sometimes an incline
    bench press is carried out together with your torso at a 30-degree or 45-degree incline.
    A 2020 examine found that an inclination of 30 levels is ideal for
    activating the higher chest. Something above forty five levels
    recruited more anterior delt and less chest. Alter the incline for
    bench variation to sculpt the chest region. Embarking on a full-range movement in dumbbell presses ensures thorough muscle activation. Modify relaxation intervals to shift focus among hypertrophy, endurance,
    or strength-building efforts.
    You can even substantially engage your core by performing the exercise as a single-arm kettlebell incline press.

    Dumbbells are one of the best tools to build muscle and rework your
    skinny physique. However with so many different movements, how have you
    learnt which of them to include in your exercise program?

    This is the most primary variation of those three and it’s
    a great choice for newbies starting to be taught
    the bench press and lifters that want to construct their pecs in totality.
    The first and most foundational difference between the flat, incline, and decline bench presses is that each
    variation will entail a unique bench urgent at a unique angle.
    When discussing which bench press variation is “best” or “better” we want to apply context to what we’re asking.
    For instance, the flat, decline, and incline bench presses shall
    be better than each other relying on your targets.
    Since the incline bench press remains to be a demanding train,
    it’s best to carry out it close to the beginning of the workout.
    For most compound actions, a great period of time to rest between units is anyplace from 2-3 minutes, depending on how heavy you’re lifting.

    The extensive grip barbell bench press shifts emphasis
    to your pectoralis major, particularly the decrease, center and outer space
    of your pec major.
    They work several different muscular tissues in your higher body, together with the chest, shoulders, and
    arms. Cortisol is also produced when performing the dumbbell bench press.

    Nonetheless, cortisol helps the physique create power by consuming tissue.
    Preserving your cortisol ranges low by resting between sets of snatch-grip deadlifts
    is important. It makes use of the same form
    as a barbell bench press, however lifters have a higher vary of movement, so it’s simpler to beat plateaus.
    Selecting the suitable weight for a dumbbell bench press is essential
    for performing this exercise.
    With this variation, you utilize only one dumbbell and
    work every arm separately. As properly as being a great chest train, this
    model also will increase core activation. You’ll
    must brace your abs exhausting to maintain your body secure and straight.
    Incline presses target the higher a part of the pecs while flat presses place extra emphasis
    on the middle portion. And, just for the document, decline presses target the lower part of
    your chest. All in all, you should use your finest judgement and see how you’re feeling.

    Plant your toes firmly on the ground and brace your abs exhausting to keep your body tight.
    Nevertheless, despite its popularity, the barbell bench press isn’t without disadvantages.
    Lifting a bar with each palms means it’s all too easy to press extra with one arm than the
    other, and a failed rep may go away you badly injured.
    Due to the angle of your physique, incline presses are considerably
    harder to do then flat presses. This means you’ll likely not be succesful of raise as
    much weight in an inclined place. Flat dumbbell presses are
    performed lying face-up on your back along with your physique
    parallel to the ground. However, earlier than we show you
    the dumbbell bench press workout routines, we wish to make observe of the vital thing variations with utilizing dumbbells.

    The classic version, this train allows for heavy lifting and is good for constructing
    most strength and mass. Or perhaps you might have been going to gym and able to up your game
    to the barbell bench press and do not need to make any errors then you would
    possibly be undoubtedly in the proper location on your reply.
    Heather Jacques is a former collegiate athlete that graduated from Grand Valley State University
    with a Bachelor of Science in Athletic Coaching.
    Along with writing content for Lift Vault, Heather works for one
    of the quickest rising sports vitamin companies, Axe & Sledge Dietary Supplements, as their product specialist.

    Heather is an avid lifter, snowboarder, and out of doors enthusiast.

    He’s not just an armchair health expert; Patrick practices what
    he preaches! He has competed at a excessive degree in numerous sports, including
    rugby, triathlon, rock climbing, trampolining, powerlifting, and,
    most recently, stand up paddleboarding. When not lecturing, coaching, researching, or writing, Patrick is busy enjoying
    the sunny local weather of Cyprus, where he has lived
    for the last 20-years.
    If you don’t have entry to a bench, it doesn’t imply you can’t do chest
    presses! The floor press is a good various that targets the same muscles because the bench press, albeit
    with a lesser vary of motion. Regardless of the bench press
    variation you’re performing, you’ll be enhancing your pressing strength
    to varied levels. If your objective is constructing well-rounded urgent strength, then using all three variations can be
    useful. When purchasers ask me concerning the “why” behind every
    of those bench press variations in their
    exercise packages, I’ll typically listing three benefits of performing each variation.
    For example, a narrower grip bench press will put additional emphasis
    on the triceps and forearms. A bench press is an train that can be utilized to strengthen the
    muscular tissues of the higher body, together
    with the pectorals, arms, and shoulders. The pectoralis main is the first purpose athletes use the dumbbell bench press.
    This muscle group is positioned within the heart of your chest and is among the most seen mirror muscle tissue.

    The main function of the pectoralis major is the rotation and flexion of
    the shoulder joint. Whether Or Not you’re a beginner or
    a seasoned lifter, the flat dumbbell press supplies infinite alternatives for growth.

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    Masteron is ideal for running for a whole cycle, whereas Anavar is greatest used as a finishing steroid within the final weeks.
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    William in the pic above used Anvarol as part of the
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    an in depth understanding of Anavar’s impression, customers can benefit from this powerful steroid
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    PEDs such as Anavar may help to boost such changes given its anabolic and fat-burning nature.
    If we have been to rank anabolic steroids in terms of
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    Anavar has many advantages, and it’s a compound that worked properly for me prior to now.
    It may or is probably not best for you, and you’ll find out more about that
    within the information beneath. In sum, throughout the first two weeks of
    an Anavar cycle, whereas the transformations may not be
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    It has a unique capability to stimulate lipolysis, the method
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    muscle mass. By enhancing the physique’s capability to burn fat, Anavar
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    This twin action—supporting both muscle progress and fats
    reduction—makes Anavar a priceless device in any athlete’s
    or bodybuilder’s regimen (Harber, American Journal of Physiology-Endocrinology and Metabolism).
    The mechanism of motion of Anavar is primarily centered round its capacity to bind to androgen receptors in the body.

    Testosterone may even suppress endogenous testosterone levels, inflicting potential testicular
    atrophy (shrinkage). Thus, at the finish of any cycle, all
    the time guarantee to run a proper post-cycle therapy that
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    We have found hCG to be particularly effective in treating testicular atrophy.
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    within the bloodstream.
    Prolonging the cycle beyond these guidelines may
    heighten the danger of side effects, underscoring the significance of accountable
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    The distinct vascularity, a signature of decrease physique fats and firmer muscle tissue, is one other obvious change that adds the specified ‘ripped’ look to one’s appearance.
    After finishing a cycle of Anavar, many users witness a outstanding weight
    loss transformation. When combined with a balanced diet
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    lead to even sudden death.
    It’s a gentle steroid that can enhance your cardiovascular endurance, improve oxygen supply to your muscular tissues, and enhance your
    purple blood cell count. The recommended Anavar dosage for athletes typically ranges from 20mg to 80mg per day.
    This dosage could be split into two to 4 doses per day,
    depending on the individual’s tolerance and experience level.
    It is also essential to gradually enhance the dosage to permit the body to adapt
    and reduce the chance of potential side effects.
    Anavar, also called Oxandrolone, is a well-liked anabolic
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    The length of a Check Anavar cycle can differ
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    Typical cycles range from 6 to 12 weeks,
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