Plate Around the Worlds

Progression Highlights

Starting Suggestions

Primer Sets21.5 lbs

Ease back in after 30 days away.

  • • Last session opened with 4 sets.
  • • 48% of Modern Era PR.
Steady Opener25 lbs

Match your last starting set to groove technique.

  • • Last top set: 45 lbs × 12 reps.
  • • 56% of Modern Era PR.
Progression Push27 lbs

Nudge the load forward while staying crisp.

  • • 60% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 8.3%
Days Since Last Session30
% of Modern Era PR100.0%
Days Since PR30

Recent Workouts

LastDec 11, 2025(31d ago)
25→45 lbs
4 sets · 48 reps · 1,560 vol
-1Nov 25, 2025(47d ago)
25→35 lbs
4 sets · 48 reps · 1,560 vol
-2Nov 20, 2025(52d ago)
25→35 lbs
4 sets · 48 reps · 1,440 vol
-3Sep 29, 2025(104d ago)
25→25 lbs
1 set · 12 reps · 300 vol
-4Sep 19, 2025(114d ago)
25→35 lbs
4 sets · 48 reps · 1,440 vol

PR Progression (Modern Era)

45 lbDec 11, 2025(31d ago)
1 set12 reps540 vol
35 lbAug 11, 2025(153d ago)
4 sets48 reps1,680 vol
35 lbAug 7, 2025(157d ago)
3 sets36 reps1,260 vol
35 lbAug 5, 2025(159d ago)
2 sets24 reps840 vol
25 lbAug 3, 2025(161d ago)
4 sets48 reps1,200 vol

Rep Range Records

1RM63 lbs · 12 repsDec 11, 2025 (31d ago)(from 45 lbs)
3RM—
5RM—
8RM—
10RM—
12RM45 lbs · 12 repsDec 11, 2025 (31d ago)

Frequently Paired

  1. 1.
    Steam room
    29% of sessions
  2. 2.
    Cable Serratus Jab
    50% of sessions
  3. 3.
    Russian Twist
    36% of sessions
  4. 4.
    Dumbbell Split Squat
    21% of sessions
  5. 5.
    Elevated Machine Ab Crunch
    14% of sessions
  6. 6.
    Cable Hip Adduction
    14% of sessions
  7. 7.
    Cable Hip Abduction
    14% of sessions
  8. 8.
    Single Arm Cable Rope Overhead Triceps Extension
    21% of sessions
  9. 9.
    Kitty Cat Curl
    14% of sessions
  10. 10.
    Wall Slides
    7% of sessions
Action: Try 50 lbs for working sets
(30 days)45 lbsR12-112025-12-11
(60 days)45 lbsR12-112025-12-11
(90 days)45 lbsR12-112025-12-11
(180 days)45 lbsR12-112025-12-11
(365 days)45 lbsR12-112025-12-11
(Modern Era)45 lbsR12-112025-12-11
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Plate
Avg. Weight Lifted
28.4
Avg. Improvement
0.67
Highest Weight (Modern Era)
45 lbs 2025-12-11
Latest Weight
45 lbs 2025-12-11
Lowest Weight
10 lbs 2025-08-03
Days
14
Sets
52
Highest Volume (Modern Era)
540 2025-12-11

Workout History

R12-114 sets
25 lb
12
25 lb
12
35 lb
12
🏆AT45 lb
12
PR: 45 (31 days ago) [100%]
T11-254 sets
25 lb
12
35 lb
12
35 lb
12
35 lb
12
PR: 45 (31 days ago) [78%]
R11-204 sets
25 lb
12
25 lb
12
35 lb
12
35 lb
12
PR: 45 (31 days ago) [78%]
M9-291 sets
25 lb
12
PR: 45 (31 days ago) [56%]
F9-194 sets
25 lb
12
25 lb
12
35 lb
12
35 lb
12
PR: 45 (31 days ago) [78%]
F9-122 sets
25 lb
12
25 lb
12
PR: 45 (31 days ago) [56%]