Isolateral Plate Loaded Shoulder Press

Progression Highlights

Starting Suggestions

Primer Sets76.5 lbs

Ease back in after 174 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 Session174
% of Modern Era PR76.5%
Days Since PR219

Recent Workouts

LastJun 9(174d ago)
90→130 lbs
3 sets · 36 reps · 3,960 vol
-1Jun 4(179d ago)
110→160 lbs
4 sets · 42 reps · 5,640 vol
-2May 23(191d ago)
90→150 lbs
4 sets · 48 reps · 5,760 vol
-3May 5(209d ago)
90→150 lbs
4 sets · 48 reps · 5,760 vol
-4Apr 25(219d ago)
110→170 lbs
4 sets · 45 reps · 6,210 vol

PR Progression (Modern Era)

170 lbApr 25(219d ago)
1 set9 reps1,530 vol
160 lbDec 18, 2024(347d ago)
1 set7 reps1,120 vol
150 lbDec 9, 2024(356d ago)
1 set6 reps900 vol
140 lbDec 1, 2024(364d ago)
1 set8 reps1,120 vol
130 lbNov 26, 2024(369d ago)
1 set12 reps1,560 vol
110 lbNov 22, 2024(373d ago)
1 set12 reps1,320 vol

Rep Range Records

1RM221 lbs · 9 repsApr 25 (219d ago)(from 170 lbs)
3RM—
5RM160 lbs · 6 repsJun 4 (179d ago)
8RM170 lbs · 9 repsApr 25 (219d ago)
10RM150 lbs · 10 repsApr 5 (239d ago)
12RM150 lbs · 12 repsJan 4 (330d ago)

Frequently Paired

  1. 1.
    Cable Standing Lateral Raise (Cuffed)
    21% of sessions
  2. 2.
    Forearm Twist
    15% of sessions
  3. 3.
    Hip Belt Squats
    18% of sessions
  4. 4.
    Rotary Torso Machine
    21% of sessions
  5. 5.
    Isolateral Lateral Shoulder Raise
    6% of sessions
  6. 6.
    Machine Preacher Curls
    18% of sessions
  7. 7.
    Smith Machine Overhead Shoulder Press
    6% of sessions
  8. 8.
    Dumbbell Shrug
    12% of sessions
  9. 9.
    Tibia Machine
    12% of sessions
  10. 10.
    Barbell Front Raise
    6% of sessions
Action: Try 140 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)160 lbsW6-4(179 days ago)2025-06-04
(365 days)170 lbsF4-25(219 days ago)2025-04-25
(Modern Era)170 lbsF4-25(219 days ago)2025-04-25
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Machine
Avg. Weight Lifted
87.5
Avg. Improvement
1.24
Highest Weight (Modern Era)
170 lbs 2025-04-25
Latest Weight
130 lbs 2025-06-09
Lowest Weight
25 lbs 2023-03-04
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 Reps
110 lb
12 Reps
130 lb
12 Reps
PR: 170 (219 days ago) [76%]
W6-44 sets
110 lb
12 Reps
130 lb
12 Reps
150 lb
12 Reps
160 lb
6 Reps
PR: 170 (219 days ago) [94%]
F5-234 sets
90 lb
12 Reps
110 lb
12 Reps
130 lb
12 Reps
150 lb
12 Reps
PR: 170 (219 days ago) [88%]
M5-54 sets
90 lb
12 Reps
110 lb
12 Reps
130 lb
12 Reps
150 lb
12 Reps
PR: 170 (219 days ago) [88%]
F4-254 sets
110 lb
12 Reps
130 lb
12 Reps
150 lb
12 Reps
⭐ME170 lb
9 Reps
PR: 170 (219 days ago) [100%]
S4-54 sets
90 lb
12 Reps
110 lb
12 Reps
130 lb
12 Reps
150 lb
10 Reps
PR: 170 (219 days ago) [88%]