Isolateral Plate Loaded Decline Press

Progression Highlights

Starting Suggestions

Primer Sets126 lbs

Ease back in after 9 days away.

  • • Last session opened with 4 sets.
  • • 55% of Modern Era PR.
Steady Opener140 lbs

Match your last starting set to groove technique.

  • • Last top set: 200 lbs × 7 reps.
  • • 61% of Modern Era PR.
Progression Push147 lbs

Nudge the load forward while staying crisp.

  • • 64% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -16.7%
Days Since Last Session9
% of Modern Era PR87.0%
Days Since PR257

Recent Workouts

LastNov 21(9d ago)
140→200 lbs
4 sets · 43 reps · 7,160 vol
-1Nov 11(19d ago)
90→180 lbs
4 sets · 48 reps · 6,720 vol
-2Sep 20(71d ago)
110→170 lbs
4 sets · 48 reps · 6,720 vol
-3Sep 2(89d ago)
90→180 lbs
4 sets · 48 reps · 6,840 vol
-4Aug 2(120d ago)
120→200 lbs
5 sets · 55 reps · 8,600 vol

PR Progression (Modern Era)

230 lbMar 18(257d ago)
1 set6 reps1,380 vol
210 lbFeb 11(292d ago)
1 set8 reps1,680 vol
200 lbAug 24, 2024(463d ago)
1 set12 reps2,400 vol
190 lbOct 6, 2023(786d ago)
2 sets20 reps3,800 vol
160 lbJul 31, 2021(1583d ago)
1 set10 reps1,600 vol

Rep Range Records

1RM293 lbs · 10 repsMar 18 (257d ago)(from 220 lbs)
3RM200 lbs · 4 repsOct 22, 2024 (404d ago)
5RM230 lbs · 6 repsMar 18 (257d ago)
8RM210 lbs · 8 repsFeb 11 (292d ago)
10RM220 lbs · 10 repsMar 18 (257d ago)
12RM200 lbs · 12 repsAug 24, 2024 (463d ago)

Frequently Paired

  1. 1.
    Machine Chest Fly (Pec Deck)
    55% of sessions
  2. 2.
    Barbell Bench Press
    31% of sessions
  3. 3.
    Incline Dumbbell Bench Press
    14% of sessions
  4. 4.
    Cable Crossover
    16% of sessions
  5. 5.
    Isolateral Plate Loaded Incline Press
    14% of sessions
  6. 6.
    Cambered Bar Incline Bench Press
    10% of sessions
  7. 7.
    Forearm Twist
    10% of sessions
  8. 8.
    Dumbbell Bench Press
    14% of sessions
  9. 9.
    Machine Triceps Extension
    18% of sessions
  10. 10.
    Machine Ab Crunch
    10% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)200 lbsF11-21(9 days ago)2025-11-21
(60 days)200 lbsF11-21(9 days ago)2025-11-21
(90 days)200 lbsF11-21(9 days ago)2025-11-21
(180 days)200 lbsS8-2(120 days ago)2025-08-02
(365 days)230 lbsT3-18(257 days ago)2025-03-18
(Modern Era)230 lbsT3-18(257 days ago)2025-03-18
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Machine
Avg. Weight Lifted
153
Avg. Improvement
1.3
Highest Weight (Modern Era)
230 lbs 2025-03-18
Latest Weight
200 lbs 2025-11-21
Lowest Weight
50 lbs 2022-11-15
Days
51
Sets
192
Gap
100
Highest Volume (Modern Era)
2400 2024-08-24
Reps avg. improvement
0.09

Workout History

F11-214 sets
140 lb
12 Reps
160 lb
12 Reps
180 lb
12 Reps
200 lb
7 Reps
PR: 230 (257 days ago) [87%]
T11-114 sets
90 lb
12 Reps
130 lb
12 Reps
160 lb
12 Reps
180 lb
12 Reps
PR: 230 (257 days ago) [78%]
S9-204 sets
110 lb
12 Reps
130 lb
12 Reps
150 lb
12 Reps
170 lb
12 Reps
PR: 230 (257 days ago) [74%]
T9-24 sets
90 lb
12 Reps
140 lb
12 Reps
160 lb
12 Reps
180 lb
12 Reps
PR: 230 (257 days ago) [78%]
S8-25 sets
120 lb
12 Reps
140 lb
12 Reps
160 lb
12 Reps
180 lb
12 Reps
200 lb
7 Reps
PR: 230 (257 days ago) [87%]
R7-104 sets
110 lb
12 Reps
130 lb
12 Reps
150 lb
12 Reps
170 lb
12 Reps
PR: 230 (257 days ago) [74%]