High-Cable Lateral Raise

Progression Highlights

Starting Suggestions

Primer Sets13 lbs

Ease back in after 29 days away.

  • • Last session opened with 3 sets.
  • • 37% of Modern Era PR.
Steady Opener15 lbs

Match your last starting set to groove technique.

  • • Last top set: 25 lbs × 6 reps.
  • • 43% of Modern Era PR.
Progression Push17 lbs

Nudge the load forward while staying crisp.

  • • 49% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -51.1%
Days Since Last Session29
% of Modern Era PR71.4%
Days Since PR37

Recent Workouts

LastOct 27(30d ago)
15→25 lbs
3 sets · 22 reps · 430 vol
-1Oct 19(38d ago)
20→35 lbs
4 sets · 32 reps · 880 vol

PR Progression (Modern Era)

35 lbOct 19(38d ago)
1 set8 reps280 vol

Rep Range Records

1RM44 lbs · 8 repsOct 19 (38d ago)(from 35 lbs)
3RM—
5RM25 lbs · 6 repsOct 27 (30d ago)
8RM35 lbs · 8 repsOct 19 (38d ago)
10RM—
12RM—

Frequently Paired

  1. 1.
    Cable Shrug-In
    100% of sessions
  2. 2.
    Incline Dumbbell Row
    100% of sessions
  3. 3.
    Close Grip Lat Pulldown
    100% of sessions
  4. 4.
    One-Arm Reverse Fly on Pec Deck
    50% of sessions
  5. 5.
    Single Arm Cable Row
    50% of sessions
  6. 6.
    Machine Chest Press
    100% of sessions
  7. 7.
    Face Pull
    50% of sessions
  8. 8.
    Machine Back Extension
    50% of sessions
  9. 9.
    Cable Crunch
    50% of sessions
  10. 10.
    Exercise Ball Crunch
    50% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)25 lbsM10-27(30 days ago)2025-10-27
(60 days)35 lbsU10-19(38 days ago)2025-10-19
(90 days)35 lbsU10-19(38 days ago)2025-10-19
(180 days)35 lbsU10-19(38 days ago)2025-10-19
(365 days)35 lbsU10-19(38 days ago)2025-10-19
(Modern Era)35 lbsU10-19(38 days ago)2025-10-19
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Cable
Avg. Weight Lifted
24.3
Avg. Improvement
2.86
Highest Weight (Modern Era)
35 lbs 2025-10-19
Latest Weight
25 lbs 2025-10-27
Lowest Weight
15 lbs 2025-10-27
Days
2
Sets
7
Gap
10
Highest Volume (Modern Era)
280 2025-10-19
Reps avg. improvement
0.29

Workout History

M10-273 sets
15 lb
8 Reps
20 lb
8 Reps
25 lb
6 Reps
PR: 35 (38 days ago)
These are very hard and I might have miss entered last week’s entries
U10-194 sets
🏆AT20 lb
8 Reps
🏆AT25 lb
8 Reps
🏆AT30 lb
8 Reps
🏆AT35 lb
8 Reps
PR: 35 (38 days ago)
program: Jeff Nippard min max week 1 day 3