Machine Shoulder (Military) Press

Progression Highlights

Starting Suggestions

Primer Sets42.5 lbs

Ease back in after 122 days away.

  • • Last session opened with 3 sets.
  • • 43% of Modern Era PR.
Steady Opener50 lbs

Match your last starting set to groove technique.

  • • Last top set: 90 lbs × 7 reps.
  • • 50% of Modern Era PR.
Progression Push52.5 lbs

Nudge the load forward while staying crisp.

  • • 53% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -15.2%
Days Since Last Session122
% of Modern Era PR90.0%
Days Since PR826

Recent Workouts

LastJul 31(122d ago)
50→90 lbs
3 sets · 31 reps · 2,070 vol
-1Oct 15, 2024(411d ago)
20→70 lbs
4 sets · 48 reps · 2,280 vol
-2Aug 22, 2024(465d ago)
30→60 lbs
4 sets · 48 reps · 2,160 vol
-3Jul 15, 2024(503d ago)
50→75 lbs
4 sets · 38 reps · 2,330 vol
-4Feb 26, 2024(643d ago)
70→90 lbs
4 sets · 32 reps · 2,440 vol

PR Progression (Modern Era)

100 lbAug 27, 2023(826d ago)
1 set6 reps600 vol
85 lbJul 25, 2022(1224d ago)
1 set7 reps595 vol
70 lbMay 17, 2021(1658d ago)
2 sets16 reps1,120 vol

Rep Range Records

1RM120 lbs · 6 repsAug 27, 2023 (826d ago)(from 100 lbs)
3RM90 lbs · 4 repsFeb 26, 2024 (643d ago)
5RM100 lbs · 6 repsAug 27, 2023 (826d ago)
8RM90 lbs · 8 repsAug 27, 2023 (826d ago)
10RM80 lbs · 10 repsJan 6, 2024 (694d ago)
12RM80 lbs · 12 repsDec 28, 2023 (703d ago)

Frequently Paired

  1. 1.
    Machine Lateral Raise
    25% of sessions
  2. 2.
    Machine Bicep Curls
    20% of sessions
  3. 3.
    Machine Triceps Extension
    30% of sessions
  4. 4.
    Machine Ab Crunch
    18% of sessions
  5. 5.
    Dumbbell Shrug
    14% of sessions
  6. 6.
    Standing Front Barbell Raise Over Head
    11% of sessions
  7. 7.
    Dumbbell Side Lateral Raise
    25% of sessions
  8. 8.
    Side Lateral Raise
    7% of sessions
  9. 9.
    Smith Machine Shrug
    9% of sessions
  10. 10.
    Cable Seated Lateral Raise
    7% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)90 lbsR7-31(122 days ago)2025-07-31
(365 days)90 lbsR7-31(122 days ago)2025-07-31
(Modern Era)100 lbsU8-27-23(826 days ago)2023-08-27
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Machine
Avg. Weight Lifted
73.7
Avg. Improvement
0.8
Highest Weight (Modern Era)
100 lbs 2023-08-27
Latest Weight
90 lbs 2025-07-31
Lowest Weight
7 lbs 2023-12-20
Days
56
Sets
191
Gap
70
Highest Volume (Modern Era)
960 2023-12-28
Reps avg. improvement
0.05

Workout History

R7-313 sets
50 lb
12 Reps
70 lb
12 Reps
90 lb
7 Reps
PR: 100 (826 days ago) [90%]
T10-15-244 sets
20 lb
12 Reps
40 lb
12 Reps
60 lb
12 Reps
70 lb
12 Reps
PR: 100 (826 days ago) [70%]
R8-22-244 sets
30 lb
12 Reps
40 lb
12 Reps
50 lb
12 Reps
60 lb
12 Reps
PR: 100 (826 days ago) [60%]
M7-15-244 sets
50 lb
12 Reps
60 lb
12 Reps
70 lb
8 Reps
75 lb
6 Reps
PR: 100 (826 days ago) [75%]
M2-26-244 sets
70 lb
12 Reps
80 lb
12 Reps
90 lb
4 Reps
70 lb
4 Reps
PR: 100 (826 days ago) [90%]
Failure; in overtraining
R1-25-242 sets
70 lb
12 Reps
80 lb
10 Reps
PR: 100 (826 days ago) [80%]
Couldn’t finish workout. Not in right mental space