Push Day 180kg Machine
Txm Rxchxrdx shared a detailed push day workout — flat machine 180kg x6, incline DB bench 130kg x8, seated shoulder press 81kg x7, pec deck 103kg x10, close grip bench 90kg x10, calves 195kg x15 (5 likes). Pat Basil advocated short 15-min post-practice sessions for athletes: trap bar deadlift 75-80% x3 + box jumps, DB push press 3x5, rows 3x8.
Pat Basil is a collegiate and private strength and conditioning coach with a Master's Degree in Exercise Science. He has experience working with athletes at institutions such as Hamilton College, Bryant University, and the University of Connecticut. His background includes designing and implementing strength and conditioning programs for a variety of collegiate sports teams. Basil's advocacy for short post-practice sessions aligns with a philosophy of efficient and effective training. He has stated that it takes less time and volume to build mass, strength, and power than many coaches believe, citing a university softball team that makes significant strength gains lifting three times a week for only 37 minutes per session. This approach focuses on consistency and quality of movement to improve performance without adding excessive fatigue. The inclusion of trap bar deadlifts in his recommended workout is notable for its application to athletic performance. This exercise allows for the development of power and strength with potentially less strain on the lower back compared to conventional deadlifts. The combination with plyometric movements like box jumps is designed to enhance explosive power, a critical attribute for many sports. On the other hand, the high numbers in Txm Rxchxrdx's workout, such as the 130kg (approximately 286 lbs) incline dumbbell press for 8 repetitions, represent an elite level of strength. For context, an advanced male lifter's one-rep max is often considered to be around 117 lbs per dumbbell, making a set of 8 with 143 lbs per hand exceptional. While a 180kg (396 lbs) machine press is also a significant feat, the actual resistance can vary between machines, making direct comparisons to free-weight equivalents difficult.
