Cable Row Kelso Shrug

Progression Highlights

Starting Suggestions

Primer Sets47 lbs

Ease back in after 31 days away.

  • • Last session opened with 4 sets.
  • • 47% of Modern Era PR.
Steady Opener55 lbs

Match your last starting set to groove technique.

  • • Last top set: 100 lbs × 10 reps.
  • • 55% of Modern Era PR.
Progression Push58 lbs

Nudge the load forward while staying crisp.

  • • 58% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 39.0%
Days Since Last Session31
% of Modern Era PR100.0%
Days Since PR31

Recent Workouts

LastOct 25(32d ago)
55→100 lbs
4 sets · 40 reps · 3,100 vol
-1Oct 16(41d ago)
55→85 lbs
4 sets · 34 reps · 2,230 vol

PR Progression (Modern Era)

100 lbOct 25(32d ago)
1 set10 reps1,000 vol
85 lbOct 16(41d ago)
1 set8 reps680 vol

Rep Range Records

1RM133 lbs · 10 repsOct 25 (32d ago)(from 100 lbs)
3RM—
5RM—
8RM85 lbs · 8 repsOct 16 (41d ago)
10RM100 lbs · 10 repsOct 25 (32d ago)
12RM—

Frequently Paired

  1. 1.
    Dragon Flag
    100% of sessions
  2. 2.
    Incline Dumbbell Y-Raise
    100% of sessions
  3. 3.
    Smith Machine Incline Bench Press
    100% of sessions
  4. 4.
    Standing Cable Fly
    50% of sessions
  5. 5.
    Wide-Grip Pull-Up
    50% of sessions
  6. 6.
    Preacher Curl
    100% of sessions
  7. 7.
    Triceps Pushdown
    100% of sessions
  8. 8.
    Cable Crunch
    50% of sessions
  9. 9.
    Machine Chest Fly (Pec Deck)
    50% of sessions
Action: Try 105 lbs, aim for 6+ reps
(30 days)N/A
(60 days)100 lbsS10-25(32 days ago)2025-10-25
(90 days)100 lbsS10-25(32 days ago)2025-10-25
(180 days)100 lbsS10-25(32 days ago)2025-10-25
(365 days)100 lbsS10-25(32 days ago)2025-10-25
(Modern Era)100 lbsS10-25(32 days ago)2025-10-25
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Cable
Avg. Weight Lifted
72
Avg. Improvement
5.63
Highest Weight (Modern Era)
100 lbs 2025-10-25
Latest Weight
100 lbs 2025-10-25
Lowest Weight
55 lbs 2025-10-16
Days
2
Sets
8
Highest Volume (Modern Era)
1000 2025-10-25
Reps avg. improvement
0.25

Workout History

S10-254 sets
55 lb
10 Reps
70 lb
10 Reps
🏆AT85 lb
10 Reps
🏆AT100 lb
10 Reps
PR: 100 (32 days ago)
R10-164 sets
🏆AT55 lb
10 Reps
55 lb
8 Reps
🏆AT70 lb
8 Reps
🏆AT85 lb
8 Reps
PR: 100 (32 days ago)
program: Jeff Nippard min max week 1 day 1