Cable Crunch

Progression Highlights

Starting Suggestions

Steady Opener120 lbs

Match your last starting set to groove technique.

  • • Last top set: 180 lbs × 12 reps.
  • • 62% of Modern Era PR.
Progression Push126 lbs

Nudge the load forward while staying crisp.

  • • 65% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -21.7%
Days Since Last Session0
% of Modern Era PR92.3%
Days Since PR280

Recent Workouts

LastNov 25(0d ago)
120→180 lbs
4 sets · 48 reps · 7,200 vol
-1Nov 13(12d ago)
110→170 lbs
4 sets · 51 reps · 7,050 vol
-2Oct 19(37d ago)
110→180 lbs
4 sets · 48 reps · 7,200 vol
-3Oct 16(40d ago)
110→180 lbs
4 sets · 32 reps · 4,800 vol
-4Oct 10(46d ago)
100→130 lbs
4 sets · 80 reps · 9,200 vol

PR Progression (Modern Era)

195 lbFeb 18(280d ago)
1 set12 reps2,340 vol
190 lbFeb 11(287d ago)
1 set12 reps2,280 vol
180 lbJan 20(309d ago)
1 set7 reps1,260 vol
170 lbDec 2, 2024(358d ago)
1 set12 reps2,040 vol
160 lbSep 5, 2024(446d ago)
1 set12 reps1,920 vol
150 lbSep 1, 2024(450d ago)
1 set12 reps1,800 vol

Rep Range Records

1RM300 lbs · 20 repsMar 20 (250d ago)(from 180 lbs)
3RM—
5RM165 lbs · 6 repsJul 27 (121d ago)
8RM180 lbs · 8 repsOct 16 (40d ago)
10RM180 lbs · 10 repsApr 14 (225d ago)
12RM195 lbs · 12 repsFeb 18 (280d ago)

Frequently Paired

  1. 1.
    Triceps Pushdown - Rope Attachment
    23% of sessions
  2. 2.
    Exercise Ball Crunch
    44% of sessions
  3. 3.
    Cable Rope Overhead Triceps Extension
    19% of sessions
  4. 4.
    Machine Chest Fly (Pec Deck)
    25% of sessions
  5. 5.
    Barbell Curl
    14% of sessions
  6. 6.
    Barbell Bench Press
    16% of sessions
  7. 7.
    Barbell Side Bend
    10% of sessions
  8. 8.
    Machine Triceps Extension
    14% of sessions
  9. 9.
    Barbell Squat
    13% of sessions
  10. 10.
    Machine Pullover
    8% of sessions
Action: Try 190 lbs for working sets
(30 days)180 lbsT11-25(0 days ago)2025-11-25
(60 days)180 lbsR10-16(40 days ago)2025-10-16
(90 days)180 lbsR10-16(40 days ago)2025-10-16
(180 days)180 lbsS6-28(150 days ago)2025-06-28
(365 days)195 lbsT2-18(280 days ago)2025-02-18
(Modern Era)195 lbsT2-18(280 days ago)2025-02-18
Exercise Type
Strength - Weight (lbs), Reps
Primary
Abs
Equipment
Cable
Avg. Weight Lifted
128.4
Avg. Improvement
0.32
Highest Weight (Modern Era)
195 lbs 2025-02-18
Latest Weight
180 lbs 2025-11-25
Lowest Weight
30 lbs 2015-03-14
Days
165
Sets
603
Gap
40
Highest Volume (Modern Era)
3600 2025-03-20
Reps avg. improvement
0.03

Workout History

T11-254 sets
120 lb
12 Reps
140 lb
12 Reps
160 lb
12 Reps
180 lb
12 Reps
PR: 195 (280 days ago)
R11-134 sets
110 lb
15 Reps
130 lb
12 Reps
150 lb
12 Reps
170 lb
12 Reps
PR: 195 (280 days ago)
U10-194 sets
110 lb
12 Reps
140 lb
12 Reps
170 lb
12 Reps
180 lb
12 Reps
PR: 195 (280 days ago)
program: Jeff Nippard min max week 1 day 3
R10-164 sets
110 lb
8 Reps
140 lb
8 Reps
170 lb
8 Reps
180 lb
8 Reps
PR: 195 (280 days ago)
program: Jeff Nippard min max week 1 day 1
F10-104 sets
100 lb
20 Reps
110 lb
20 Reps
120 lb
20 Reps
130 lb
20 Reps
PR: 195 (280 days ago)
M9-224 sets
110 lb
12 Reps
120 lb
12 Reps
130 lb
12 Reps
140 lb
12 Reps
PR: 195 (280 days ago)