Pendulum Squat

Progression Highlights

Starting Suggestions

Primer Sets76.5 lbs

Ease back in after 207 days away.

  • • Last session opened with 4 sets.
  • • 48% of Modern Era PR.
Steady Opener90 lbs

Match your last starting set to groove technique.

  • • Last top set: 160 lbs × 12 reps.
  • • 56% of Modern Era PR.
Progression Push94.5 lbs

Nudge the load forward while staying crisp.

  • • 59% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 54.5%
Days Since Last Session207
% of Modern Era PR100.0%
Days Since PR207

Recent Workouts

LastApr 26(207d ago)
90→160 lbs
4 sets · 48 reps · 6,120 vol
-1Apr 21(212d ago)
80→140 lbs
4 sets · 48 reps · 5,280 vol
-2Mar 13(251d ago)
70→130 lbs
4 sets · 48 reps · 4,800 vol
-3Mar 4(260d ago)
60→120 lbs
4 sets · 48 reps · 4,320 vol
-4Feb 28(264d ago)
50→120 lbs
4 sets · 48 reps · 3,960 vol

PR Progression (Modern Era)

160 lbApr 26(207d ago)
1 set12 reps1,920 vol
140 lbApr 21(212d ago)
1 set12 reps1,680 vol
130 lbMar 13(251d ago)
1 set12 reps1,560 vol
120 lbFeb 28(264d ago)
1 set12 reps1,440 vol
100 lbFeb 25(267d ago)
1 set12 reps1,200 vol
70 lbFeb 18(274d ago)
1 set12 reps840 vol

Rep Range Records

1RM224 lbs · 12 repsApr 26 (207d ago)(from 160 lbs)
3RM—
5RM—
8RM—
10RM—
12RM160 lbs · 12 repsApr 26 (207d ago)

Frequently Paired

  1. 1.
    Hollow Hold
    29% of sessions
  2. 2.
    Incline Dumbbell Curl against Preacher Bench
    29% of sessions
  3. 3.
    Cable Hip Adduction
    29% of sessions
  4. 4.
    Single Arm Cable Lat Pulldown
    29% of sessions
  5. 5.
    Glute Press
    29% of sessions
  6. 6.
    Cable Hip Abduction
    29% of sessions
  7. 7.
    Standing Cable Lateral Raise
    14% of sessions
  8. 8.
    Glute Drive Plate Machine
    29% of sessions
  9. 9.
    Side Plank
    14% of sessions
  10. 10.
    Tibia Machine
    57% of sessions
Action: Try 170 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)160 lbsS4-26(207 days ago)2025-04-26
(Modern Era)160 lbsS4-26(207 days ago)2025-04-26
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Machine
Avg. Weight Lifted
89.3
Avg. Improvement
4.64
Highest Weight (Modern Era)
160 lbs 2025-04-26
Latest Weight
160 lbs 2025-04-26
Lowest Weight
30 lbs 2025-02-18
Days
7
Sets
28
Highest Volume (Modern Era)
1920 2025-04-26

Workout History

S4-264 sets
90 lb
12 Reps
120 lb
12 Reps
140 lb
12 Reps
🏆AT160 lb
12 Reps
PR: 160 (207 days ago)
M4-214 sets
80 lb
12 Reps
100 lb
12 Reps
120 lb
12 Reps
🏆AT140 lb
12 Reps
PR: 160 (207 days ago)
R3-134 sets
70 lb
12 Reps
90 lb
12 Reps
110 lb
12 Reps
🏆AT130 lb
12 Reps
PR: 160 (207 days ago)
T3-44 sets
60 lb
12 Reps
80 lb
12 Reps
100 lb
12 Reps
120 lb
12 Reps
PR: 160 (207 days ago)
F2-284 sets
50 lb
12 Reps
70 lb
12 Reps
90 lb
12 Reps
🏆AT120 lb
12 Reps
PR: 160 (207 days ago)
T2-254 sets
40 lb
12 Reps
60 lb
12 Reps
🏆AT80 lb
12 Reps
🏆AT100 lb
12 Reps
PR: 160 (207 days ago)