Barbell Split Squat

Progression Highlights

Starting Suggestions

Primer Sets42.5 lbs

Ease back in after 1163 days away.

  • • Last session opened with 3 sets.
  • • 85% of Modern Era PR.
Steady Opener50 lbs

Match your last starting set to groove technique.

  • • Last top set: 50 lbs × 10 reps.
  • • 100% of Modern Era PR.
PR Attempt52 lbs

Go after a new modern era PR.

  • • 104% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -87.7%
Days Since Last Session1163
% of Modern Era PR100.0%
Days Since PR1163

Recent Workouts

LastSep 24, 2022(1163d ago)
0→50 lbs
3 sets · 30 reps · 1,000 vol
-1Mar 1, 2020(2100d ago)
50→50 lbs
3 sets · 27 reps · 960 vol
-2Oct 10, 2017(2973d ago)
135→135 lbs
3 sets · 60 reps · 8,100 vol

PR Progression (Modern Era)

50 lbSep 24, 2022(1163d ago)
2 sets20 reps1,000 vol

Rep Range Records

1RM67 lbs · 10 repsSep 24, 2022 (1163d ago)(from 50 lbs)
3RM—
5RM—
8RM—
10RM50 lbs · 10 repsSep 24, 2022 (1163d ago)
12RM—

Frequently Paired

  1. 1.
    Glute Kickback
    33% of sessions
  2. 2.
    Crunch
    33% of sessions
  3. 3.
    Seated Calf Raise
    100% of sessions
  4. 4.
    Abductor Machine
    67% of sessions
  5. 5.
    Adductor Machine
    67% of sessions
  6. 6.
    Plank
    33% of sessions
  7. 7.
    Seated Leg Curl
    33% of sessions
  8. 8.
    Barbell Squat
    33% of sessions
Action: Try 55 lbs, aim for 6+ reps
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)N/A
(Modern Era)50 lbsS9-24-22(1163 days ago)2022-09-24
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Barbell
Avg. Weight Lifted
86
Avg. Improvement
12.78
Highest Weight (Modern Era)
50 lbs 2022-09-24
Latest Weight
50 lbs 2022-09-24
Lowest Weight
20 lbs 2020-03-01
Days
3
Sets
9
Gap
85
Highest Volume (Modern Era)
500 2022-09-24
Reps avg. improvement
1.33

Workout History

S9-24-223 sets
0 lb
10 Reps
⭐ME50 lb
10 Reps
50 lb
10 Reps
PR: 50 (1163 days ago) [100%]
Smith machine
U3-1-203 sets
50 lb
8 Reps
20 lb
10 Reps
40 lb
9 Reps
PR: 50 (1163 days ago) [100%]
Smith machine. 8 reps on each leg
T10-10-173 sets
🏆AT135 lb
20 Reps
135 lb
20 Reps
⭐PR135 lb
20 Reps
PR: 50 (1163 days ago) [270%]
10 each side. Smith machine