Romanian Deadlift

Progression Highlights

Starting Suggestions

Primer Sets38.5 lbs

Ease back in after 39 days away.

  • • Last session opened with 5 sets.
  • • 25% of Modern Era PR.
Steady Opener45 lbs

Match your last starting set to groove technique.

  • • Last top set: 155 lbs × 8 reps.
  • • 29% of Modern Era PR.
Progression Push47.5 lbs

Nudge the load forward while staying crisp.

  • • 31% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -17.0%
Days Since Last Session39
% of Modern Era PR100.0%
Days Since PR460

Recent Workouts

LastOct 22(39d ago)
45→155 lbs
5 sets · 40 reps · 4,360 vol
-1Aug 27, 2024(460d ago)
95→155 lbs
4 sets · 42 reps · 5,110 vol
-2Apr 19, 2016(3512d ago)
175→215 lbs
3 sets · 24 reps · 4,680 vol
-3Jan 16, 2016(3606d ago)
155→175 lbs
3 sets · 30 reps · 4,850 vol
-4Jan 10, 2016(3612d ago)
155→195 lbs
3 sets · 30 reps · 5,250 vol

PR Progression (Modern Era)

155 lbAug 27, 2024(460d ago)
1 set8 reps1,240 vol

Rep Range Records

1RM196 lbs · 8 repsAug 27, 2024 (460d ago)(from 155 lbs)
3RM—
5RM—
8RM155 lbs · 8 repsAug 27, 2024 (460d ago)
10RM135 lbs · 10 repsAug 27, 2024 (460d ago)
12RM115 lbs · 12 repsAug 27, 2024 (460d ago)

Frequently Paired

  1. 1.
    Goblet Squat (dumbbell)
    30% of sessions
  2. 2.
    One-Leg Press
    20% of sessions
  3. 3.
    Kettlebell Deadlift
    10% of sessions
  4. 4.
    Walking Barbell Lunges
    10% of sessions
  5. 5.
    Dumbbell Lunges
    20% of sessions
  6. 6.
    Goblet Squat (kettlebell)
    10% of sessions
  7. 7.
    Seat-moving Machine Leg Press
    10% of sessions
  8. 8.
    Plank Twists
    10% of sessions
  9. 9.
    Side Plank
    10% of sessions
  10. 10.
    Lying Leg Curls
    50% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)N/A
(60 days)155 lbsW10-22(39 days ago)2025-10-22
(90 days)155 lbsW10-22(39 days ago)2025-10-22
(180 days)155 lbsW10-22(39 days ago)2025-10-22
(365 days)155 lbsW10-22(39 days ago)2025-10-22
(Modern Era)155 lbsT8-27-24(460 days ago)2024-08-27
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Barbell
Avg. Weight Lifted
142.3
Avg. Improvement
5.15
Highest Weight (Modern Era)
155 lbs 2024-08-27
Latest Weight
155 lbs 2025-10-22
Lowest Weight
45 lbs 2025-10-22
Days
10
Sets
33
Gap
60
Highest Volume (Modern Era)
1380 2024-08-27
Reps avg. improvement
0.21

Workout History

W10-225 sets
45 lb
8 Reps
95 lb
8 Reps
115 lb
8 Reps
135 lb
8 Reps
155 lb
8 Reps
PR: 155 (460 days ago) [100%]
T8-27-244 sets
⭐ME95 lb
12 Reps
⭐ME115 lb
12 Reps
⭐ME135 lb
10 Reps
⭐ME155 lb
8 Reps
PR: 155 (460 days ago) [100%]
Grip is an issue
T4-19-163 sets
175 lb
8 Reps
195 lb
8 Reps
🏆AT215 lb
8 Reps
PR: 155 (460 days ago) [139%]
Woof
2nd set fuck
S1-16-163 sets
155 lb
10 Reps
155 lb
10 Reps
175 lb
10 Reps
PR: 155 (460 days ago) [113%]
U1-10-163 sets
155 lb
10 Reps
175 lb
10 Reps
🏆AT195 lb
10 Reps
PR: 155 (460 days ago) [126%]
Last set tough! Needed to use alternate grip. All of these were on a smith machine.
W3-4-153 sets
135 lb
11 Reps
155 lb
11 Reps
175 lb
11 Reps
PR: 155 (460 days ago) [113%]