Platform Shrug Machine

Progression Highlights

Starting Suggestions

Primer Sets76.5 lbs

Ease back in after 304 days away.

  • • Last session opened with 4 sets.
  • • 33% of Modern Era PR.
Steady Opener90 lbs

Match your last starting set to groove technique.

  • • Last top set: 230 lbs × 15 reps.
  • • 39% of Modern Era PR.
Progression Push94.5 lbs

Nudge the load forward while staying crisp.

  • • 41% of Modern Era PR.
Trend & Recovery
Days Since Last Session304
% of Modern Era PR100.0%
Days Since PR304

Recent Workouts

LastMar 17, 2025(304d ago)
90→230 lbs
4 sets · 75 reps · 11,650 vol

PR Progression (Modern Era)

230 lbMar 17, 2025(304d ago)
1 set15 reps3,450 vol

Rep Range Records

1RM345 lbs · 15 repsMar 17, 2025 (304d ago)(from 230 lbs)
3RM—
5RM—
8RM—
10RM—
12RM230 lbs · 15 repsMar 17, 2025 (304d ago)

Frequently Paired

  1. 1.
    Bent Arm Reverse Fly Machine
    100% of sessions
  2. 2.
    Isolateral Upright Shoulder Row
    100% of sessions
  3. 3.
    Isolateral Lateral Shoulder Raise
    100% of sessions
  4. 4.
    Smith Machine Overhead Shoulder Press
    100% of sessions
  5. 5.
    Front Cable Raise
    100% of sessions
  6. 6.
    Isolateral Plate Loaded Shoulder Press
    100% of sessions
Action: Try 245 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)230 lbsM3-172025-03-17
(Modern Era)230 lbsM3-172025-03-17
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Machine
Avg. Weight Lifted
155.3
Avg. Improvement
35
Highest Weight (Modern Era)
230 lbs 2025-03-17
Latest Weight
230 lbs 2025-03-17
Lowest Weight
90 lbs 2025-03-17
Days
1
Sets
4
Highest Volume (Modern Era)
3600 2025-03-17
Reps avg. improvement
1.25

Workout History

M3-174 sets
🏆AT90 lb
20
🏆AT140 lb
20
🏆AT180 lb
20
🏆AT230 lb
15
PR: 230 (304 days ago) [100%]