Isolateral Plate Loaded Shoulder Press

Progression Highlights

Starting Suggestions

Primer Sets76.5 lbs

Ease back in after 220 days away.

  • • Last session opened with 3 sets.
  • • 45% of Modern Era PR.
Steady Opener90 lbs

Match your last starting set to groove technique.

  • • Last top set: 130 lbs × 12 reps.
  • • 53% of Modern Era PR.
Progression Push94.5 lbs

Nudge the load forward while staying crisp.

  • • 56% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -36.2%
Days Since Last Session220
% of Modern Era PR76.5%
Days Since PR265

Recent Workouts

LastJun 9, 2025(220d ago)
90→130 lbs
3 sets · 36 reps · 3,960 vol
-1Jun 4, 2025(225d ago)
110→160 lbs
4 sets · 42 reps · 5,640 vol
-2May 23, 2025(237d ago)
90→150 lbs
4 sets · 48 reps · 5,760 vol
-3May 5, 2025(255d ago)
90→150 lbs
4 sets · 48 reps · 5,760 vol
-4Apr 25, 2025(265d ago)
110→170 lbs
4 sets · 45 reps · 6,210 vol

PR Progression (Modern Era)

170 lbApr 25, 2025(265d ago)
1 set9 reps1,530 vol
160 lbDec 18, 2024(393d ago)
1 set7 reps1,120 vol
150 lbDec 9, 2024(402d ago)
1 set6 reps900 vol
140 lbDec 1, 2024(410d ago)
1 set8 reps1,120 vol
130 lbNov 26, 2024(415d ago)
1 set12 reps1,560 vol
110 lbNov 22, 2024(419d ago)
1 set12 reps1,320 vol

Rep Range Records

1RM221 lbs · 9 repsApr 25, 2025 (265d ago)(from 170 lbs)
3RM—
5RM160 lbs · 6 repsJun 4, 2025 (225d ago)
8RM170 lbs · 9 repsApr 25, 2025 (265d ago)
10RM150 lbs · 10 repsApr 5, 2025 (285d ago)
12RM150 lbs · 12 repsJan 4, 2025 (376d ago)

Frequently Paired

  1. 1.
    Cable Standing Lateral Raise (Cuffed)
    21% of sessions
  2. 2.
    Forearm Twist
    15% of sessions
  3. 3.
    Isolateral Lateral Shoulder Raise
    6% of sessions
  4. 4.
    Hip Belt Squats
    18% of sessions
  5. 5.
    Rotary Torso Machine
    21% of sessions
  6. 6.
    Machine Preacher Curls
    18% of sessions
  7. 7.
    Dumbbell Shrug
    12% of sessions
  8. 8.
    Tibia Machine
    12% of sessions
  9. 9.
    Barbell Front Raise
    6% of sessions
  10. 10.
    Smith Machine Overhead Shoulder Press
    6% 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)170 lbsF4-252025-04-25
(Modern Era)170 lbsF4-252025-04-25
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Machine
Avg. Weight Lifted
87.5
Avg. Improvement
1.43
Highest Weight (Modern Era)
170 lbs 2025-04-25
Latest Weight
130 lbs 2025-06-09
Lowest Weight
0 lbs 2024-12-21
Days
34
Sets
133
Gap
60
Highest Volume (Modern Era)
1800 2025-01-04
Reps avg. improvement
0.11

Workout History

M6-93 sets
90 lb
12
110 lb
12
130 lb
12
PR: 170 (265 days ago) [76%]
W6-44 sets
110 lb
12
130 lb
12
150 lb
12
160 lb
6
PR: 170 (265 days ago) [94%]
F5-234 sets
90 lb
12
110 lb
12
130 lb
12
150 lb
12
PR: 170 (265 days ago) [88%]
M5-54 sets
90 lb
12
110 lb
12
130 lb
12
150 lb
12
PR: 170 (265 days ago) [88%]
F4-254 sets
110 lb
12
130 lb
12
150 lb
12
⭐ME170 lb
9
PR: 170 (265 days ago) [100%]
S4-54 sets
90 lb
12
110 lb
12
130 lb
12
150 lb
10
PR: 170 (265 days ago) [88%]