Isolateral Plate Loaded Press

Progression Highlights

Starting Suggestions

Primer Sets76.5 lbs

Ease back in after 880 days away.

  • • Last session opened with 4 sets.
  • • 59% of Modern Era PR.
Steady Opener90 lbs

Match your last starting set to groove technique.

  • • Last top set: 130 lbs × 12 reps.
  • • 69% of Modern Era PR.
Progression Push94.5 lbs

Nudge the load forward while staying crisp.

  • • 73% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 22.7%
Days Since Last Session880
% of Modern Era PR100.0%
Days Since PR880

Recent Workouts

LastJul 4, 2023(880d ago)
90→130 lbs
4 sets · 48 reps · 5,520 vol
-1Mar 28, 2018(2804d ago)
180→300 lbs
6 sets · 58 reps · 14,000 vol
-2Feb 4, 2018(2856d ago)
180→290 lbs
4 sets · 34 reps · 7,980 vol
-3Dec 27, 2017(2895d ago)
180→250 lbs
5 sets · 48 reps · 8,800 vol
-4Nov 4, 2017(2948d ago)
180→270 lbs
2 sets · 20 reps · 4,500 vol

PR Progression (Modern Era)

130 lbJul 4, 2023(880d ago)
2 sets24 reps3,120 vol

Rep Range Records

1RM182 lbs · 12 repsJul 4, 2023 (880d ago)(from 130 lbs)
3RM—
5RM—
8RM—
10RM—
12RM130 lbs · 12 repsJul 4, 2023 (880d ago)

Frequently Paired

  1. 1.
    Hanging Straight Leg Raise
    29% of sessions
  2. 2.
    Decline Barbell Bench Press
    14% of sessions
  3. 3.
    Machine Chest Fly (Pec Deck)
    68% of sessions
  4. 4.
    Incline Dumbbell Flyes
    14% of sessions
  5. 5.
    Dumbbell Bench Press
    25% of sessions
  6. 6.
    Decline Dumbbell Bench Press
    7% of sessions
  7. 7.
    Barbell Bench Press
    29% of sessions
  8. 8.
    Barbell Side Bend
    11% of sessions
  9. 9.
    Calf Press On The Leg Press Machine
    21% of sessions
  10. 10.
    Decline Crunch
    11% of sessions
Action: Try 140 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)N/A
(Modern Era)130 lbsT7-4-23(880 days ago)2023-07-04
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Machine
Avg. Weight Lifted
210.1
Avg. Improvement
2.5
Highest Weight (Modern Era)
130 lbs 2023-07-04
Latest Weight
130 lbs 2023-07-04
Lowest Weight
90 lbs 2016-01-30
Days
28
Sets
100
Gap
210
Highest Volume (Modern Era)
1560 2023-07-04
Reps avg. improvement
0.15

Workout History

T7-4-234 sets
⭐ME90 lb
12 Reps
⭐ME110 lb
12 Reps
⭐ME130 lb
12 Reps
130 lb
12 Reps
PR: 130 (880 days ago) [100%]
W3-28-186 sets
180 lb
10 Reps
180 lb
10 Reps
250 lb
10 Reps
250 lb
10 Reps
300 lb
9 Reps
300 lb
9 Reps
PR: 130 (880 days ago) [231%]
U2-4-184 sets
180 lb
10 Reps
230 lb
10 Reps
270 lb
9 Reps
290 lb
5 Reps
PR: 130 (880 days ago) [223%]
W12-27-175 sets
180 lb
10 Reps
230 lb
10 Reps
250 lb
8 Reps
180 lb
10 Reps
90 lb
10 Reps
PR: 130 (880 days ago) [192%]
Wide chest
S11-4-172 sets
180 lb
10 Reps
270 lb
10 Reps
PR: 130 (880 days ago) [208%]
F3-3-173 sets
180 lb
8 Reps
180 lb
10 Reps
180 lb
10 Reps
PR: 130 (880 days ago) [138%]