Goblet Squat (kettlebell)

Progression Highlights

Starting Suggestions

Primer Sets21.5 lbs

Ease back in after 1668 days away.

  • • Last session opened with 3 sets.
  • • 61% of Modern Era PR.
Steady Opener25 lbs

Match your last starting set to groove technique.

  • • Last top set: 35 lbs × 10 reps.
  • • 71% of Modern Era PR.
Progression Push27 lbs

Nudge the load forward while staying crisp.

  • • 77% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -52.8%
Days Since Last Session1668
% of Modern Era PR100.0%
Days Since PR1668

Recent Workouts

LastMay 7, 2021(1668d ago)
25→35 lbs
3 sets · 30 reps · 850 vol
-1Apr 9, 2021(1696d ago)
20→25 lbs
3 sets · 30 reps · 700 vol
-2Jan 16, 2021(1779d ago)
0→20 lbs
4 sets · 40 reps · 440 vol
-3Dec 23, 2017(2899d ago)
70→70 lbs
4 sets · 34 reps · 2,380 vol
-4Dec 6, 2014(4012d ago)
45→45 lbs
4 sets · 40 reps · 1,800 vol

PR Progression (Modern Era)

35 lbMay 7, 2021(1668d ago)
1 set10 reps350 vol
25 lbApr 9, 2021(1696d ago)
2 sets20 reps500 vol
20 lbJan 16, 2021(1779d ago)
1 set10 reps200 vol

Rep Range Records

1RM47 lbs · 10 repsMay 7, 2021 (1668d ago)(from 35 lbs)
3RM—
5RM—
8RM—
10RM35 lbs · 10 repsMay 7, 2021 (1668d ago)
12RM—

Frequently Paired

  1. 1.
    Quadruped Donkey Kick
    20% of sessions
  2. 2.
    Standing Dumbbell Calf Raise
    20% of sessions
  3. 3.
    Stiff Leg Barbell Good Morning
    20% of sessions
  4. 4.
    Body Weight Lunge
    20% of sessions
  5. 5.
    Goblet Squat (dumbbell)
    20% of sessions
  6. 6.
    Romanian Deadlift
    20% of sessions
  7. 7.
    Decline Dumbbell Bench Press
    20% of sessions
  8. 8.
    Dumbbell Lunges
    20% of sessions
  9. 9.
    Body Weight Squat
    20% of sessions
  10. 10.
    Barbell Incline Bench Press
    20% of sessions
Action: Try 40 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)35 lbsF5-7-21(1668 days ago)2021-05-07
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Kettlebell
Avg. Weight Lifted
35.5
Avg. Improvement
3.22
Highest Weight (Modern Era)
35 lbs 2021-05-07
Latest Weight
35 lbs 2021-05-07
Lowest Weight
12 lbs 2021-01-16
Days
5
Sets
18
Gap
35
Highest Volume (Modern Era)
350 2021-05-07
Reps avg. improvement
0.33

Workout History

F5-7-213 sets
25 lb
10 Reps
25 lb
10 Reps
⭐ME35 lb
10 Reps
PR: 35 (1668 days ago) [100%]
F4-9-213 sets
20 lb
10 Reps
⭐ME25 lb
10 Reps
25 lb
10 Reps
PR: 35 (1668 days ago) [71%]
S1-16-214 sets
0 lb
10 Reps
⭐ME12 lb
10 Reps
12 lb
10 Reps
⭐ME20 lb
10 Reps
PR: 35 (1668 days ago) [57%]
S12-23-174 sets
🏆AT70 lb
10 Reps
70 lb
10 Reps
⭐PR70 lb
10 Reps
70 lb
4 Reps
PR: 35 (1668 days ago) [200%]
S12-6-144 sets
🏆AT45 lb
10 Reps
45 lb
10 Reps
45 lb
10 Reps
⭐PR45 lb
10 Reps
PR: 35 (1668 days ago) [129%]