Barbell Bench Press

Progression Highlights

Starting Suggestions

Primer Sets132 lbs

Ease back in after 283 days away.

  • • Last session opened with 4 sets.
  • • 59% of Modern Era PR.
Steady Opener155 lbs

Match your last starting set to groove technique.

  • • Last top set: 215 lbs × 7 reps.
  • • 69% of Modern Era PR.
Progression Push163 lbs

Nudge the load forward while staying crisp.

  • • 72% of Modern Era PR.
Trend & Recovery
Days Since Last Session283
% of Modern Era PR95.6%
Days Since PR572

Recent Workouts

LastFeb 20(283d ago)
155→215 lbs
4 sets · 41 reps · 7,415 vol
-1Feb 8(295d ago)
145→215 lbs
5 sets · 48 reps · 8,500 vol
-2Jan 30(304d ago)
145→195 lbs
4 sets · 47 reps · 8,085 vol
-3Jan 19(315d ago)
135→175 lbs
4 sets · 40 reps · 6,280 vol
-4Dec 14, 2024(351d ago)
0→0 lbs
0 sets · 0 reps · 0 vol

PR Progression (Modern Era)

225 lbMay 7, 2024(572d ago)
1 set3 reps675 vol
205 lbMar 18, 2024(622d ago)
1 set8 reps1,640 vol
195 lbMar 11, 2024(629d ago)
2 sets8 reps1,560 vol
195 lbMar 8, 2024(632d ago)
1 set6 reps1,170 vol
185 lbMar 3, 2024(637d ago)
1 set6 reps1,110 vol
185 lbJan 12, 2023(1053d ago)
1 set5 reps925 vol

Rep Range Records

1RM267 lbs · 11 repsJan 30 (304d ago)(from 195 lbs)
3RM225 lbs · 3 repsMay 7, 2024 (572d ago)
5RM215 lbs · 6 repsFeb 8 (295d ago)
8RM205 lbs · 8 repsMar 18, 2024 (622d ago)
10RM195 lbs · 11 repsJan 30 (304d ago)
12RM185 lbs · 12 repsJan 30 (304d ago)

Frequently Paired

  1. 1.
    Machine Chest Fly (Pec Deck)
    55% of sessions
  2. 2.
    Isolateral Plate Loaded Incline Press
    16% of sessions
  3. 3.
    Reverse Flyes
    22% of sessions
  4. 4.
    Cable Crossover
    14% of sessions
  5. 5.
    Push-Up
    13% of sessions
  6. 6.
    Cable Crunch
    19% of sessions
  7. 7.
    Isolateral Plate Loaded Decline Press
    11% of sessions
  8. 8.
    Exercise Ball Crunch
    34% of sessions
  9. 9.
    Incline Dumbbell Bench Press
    10% of sessions
  10. 10.
    Incline Dumbbell Flyes
    9% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)215 lbsS2-8(295 days ago)2025-02-08
(Modern Era)225 lbsT5-7-24(572 days ago)2024-05-07
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Barbell
Avg. Weight Lifted
150.9
Avg. Improvement
0.46
Highest Weight (Modern Era)
225 lbs 2024-05-07
Latest Weight
215 lbs 2025-02-20
Lowest Weight
30 lbs 2023-11-07
Days
143
Sets
492
Gap
40
Highest Volume (Modern Era)
2220 2025-01-30
Reps avg. improvement
0.06

Workout History

R2-204 sets
155 lb
12 Reps
175 lb
12 Reps
195 lb
10 Reps
215 lb
7 Reps
PR: 225 (572 days ago) [96%]
Papayaga Juan spotted on last 2 reps
S2-85 sets
145 lb
12 Reps
175 lb
10 Reps
175 lb
9 Reps
195 lb
11 Reps
215 lb
6 Reps
PR: 225 (572 days ago) [96%]
Rob spotted last 2 sets and encouraged me to do last set
R1-304 sets
145 lb
12 Reps
165 lb
12 Reps
185 lb
12 Reps
195 lb
11 Reps
PR: 225 (572 days ago) [87%]
Spotter on last set - Jay?
U1-194 sets
135 lb
12 Reps
155 lb
12 Reps
175 lb
8 Reps
175 lb
8 Reps
PR: 225 (572 days ago) [78%]
S12-140 sets
PR: 225 (572 days ago)
U12-84 sets
150 lb
12 Reps
170 lb
12 Reps
190 lb
9 Reps
190 lb
6 Reps
PR: 225 (572 days ago) [84%]
Charlie spotted last 2 sets: failure on last 1.5 reps