Seated Calf Extension

Also known as: Machine Calf Extension

Progression Highlights

Starting Suggestions

Steady Opener300 lbs

Match your last starting set to groove technique.

  • • Last top set: 360 lbs × 12 reps.
  • • 73% of Modern Era PR.
Progression Push315 lbs

Nudge the load forward while staying crisp.

  • • 77% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -15.7%
Days Since Last Session6
% of Modern Era PR87.8%
Days Since PR72

Recent Workouts

LastNov 24(6d ago)
300→360 lbs
4 sets · 48 reps · 15,840 vol
-1Nov 14(16d ago)
280→340 lbs
4 sets · 48 reps · 14,880 vol
-2Nov 5(25d ago)
240→320 lbs
5 sets · 60 reps · 16,800 vol
-3Oct 28(33d ago)
220→280 lbs
4 sets · 32 reps · 8,000 vol
-4Oct 7(54d ago)
220→250 lbs
4 sets · 80 reps · 18,800 vol

PR Progression (Modern Era)

410 lbSep 19(72d ago)
1 set12 reps4,920 vol
400 lbAug 5(117d ago)
1 set12 reps4,800 vol
390 lbAug 1(121d ago)
1 set12 reps4,680 vol
380 lbJul 24(129d ago)
1 set12 reps4,560 vol
360 lbJul 19(134d ago)
1 set12 reps4,320 vol
320 lbJul 17(136d ago)
1 set12 reps3,840 vol

Rep Range Records

1RM574 lbs · 12 repsSep 19 (72d ago)(from 410 lbs)
3RM—
5RM—
8RM280 lbs · 8 repsOct 28 (33d ago)
10RM200 lbs · 10 repsJul 8, 2022 (1241d ago)
12RM410 lbs · 12 repsSep 19 (72d ago)

Frequently Paired

  1. 1.
    Dumbbell Split Squat
    16% of sessions
  2. 2.
    Abductor Machine
    40% of sessions
  3. 3.
    Adductor Machine
    40% of sessions
  4. 4.
    Hip Belt Squats
    26% of sessions
  5. 5.
    Leg Extensions
    50% of sessions
  6. 6.
    Cable Hip Abduction
    11% of sessions
  7. 7.
    Tibia Machine
    16% of sessions
  8. 8.
    Seated Leg Curl
    34% of sessions
  9. 9.
    Steam room
    8% of sessions
  10. 10.
    Russian Twist
    11% of sessions
Action: Try 375 lbs for working sets
(30 days)360 lbsM11-24(6 days ago)2025-11-24
(60 days)360 lbsM11-24(6 days ago)2025-11-24
(90 days)410 lbsF9-19(72 days ago)2025-09-19
(180 days)410 lbsF9-19(72 days ago)2025-09-19
(365 days)410 lbsF9-19(72 days ago)2025-09-19
(Modern Era)410 lbsF9-19(72 days ago)2025-09-19
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Machine
Avg. Weight Lifted
249.6
Avg. Improvement
2.27
Highest Weight (Modern Era)
410 lbs 2025-09-19
Latest Weight
360 lbs 2025-11-24
Lowest Weight
70 lbs 2018-09-04
Days
38
Sets
150
Gap
50
Highest Volume (Modern Era)
5000 2025-10-07
Reps avg. improvement
0.08

Workout History

M11-244 sets
300 lb
12 Reps
320 lb
12 Reps
340 lb
12 Reps
360 lb
12 Reps
PR: 410 (72 days ago) [88%]
F11-144 sets
280 lb
12 Reps
300 lb
12 Reps
320 lb
12 Reps
340 lb
12 Reps
PR: 410 (72 days ago) [83%]
W11-55 sets
240 lb
12 Reps
260 lb
12 Reps
280 lb
12 Reps
300 lb
12 Reps
320 lb
12 Reps
PR: 410 (72 days ago) [78%]
Tired and unmotivated
T10-284 sets
220 lb
8 Reps
240 lb
8 Reps
260 lb
8 Reps
280 lb
8 Reps
PR: 410 (72 days ago) [68%]
T10-74 sets
220 lb
20 Reps
230 lb
20 Reps
240 lb
20 Reps
250 lb
20 Reps
PR: 410 (72 days ago) [61%]
F10-34 sets
200 lb
20 Reps
200 lb
20 Reps
220 lb
20 Reps
230 lb
20 Reps
PR: 410 (72 days ago) [56%]
High volume low weight