Single Arm Cable Rope Overhead Triceps Extension

Progression Highlights

Starting Suggestions

Primer Sets38.5 lbs

Ease back in after 13 days away.

  • • Last session opened with 4 sets.
  • • 53% of Modern Era PR.
Steady Opener42.5 lbs

Match your last starting set to groove technique.

  • • Last top set: 72.5 lbs × 3 reps.
  • • 59% of Modern Era PR.
Progression Push44.5 lbs

Nudge the load forward while staying crisp.

  • • 61% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendDOWN · -14.2%
Days Since Last Session13
% of Modern Era PR100.0%
Days Since PR13

Recent Workouts

LastDec 28, 2025(13d ago)
42.5→72.5 lbs
4 sets · 30 reps · 1,575 vol
-1Dec 22, 2025(19d ago)
45→55 lbs
2 sets · 24 reps · 1,200 vol
-2Dec 12, 2025(29d ago)
40→70 lbs
4 sets · 40 reps · 2,100 vol
-3Dec 2, 2025(39d ago)
17.5→27.5 lbs
3 sets · 24 reps · 510 vol
-4Nov 24, 2025(47d ago)
35→65 lbs
4 sets · 39 reps · 1,835 vol

PR Progression (Modern Era)

72.5 lbDec 28, 2025(13d ago)
1 set3 reps217.5 vol
70 lbDec 12, 2025(29d ago)
1 set6 reps420 vol
65 lbNov 24, 2025(47d ago)
1 set5 reps325 vol
60 lbMay 7, 2025(248d ago)
2 sets24 reps1,440 vol
60 lbApr 24, 2025(261d ago)
1 set10 reps600 vol
60 lbApr 3, 2025(282d ago)
1 set8 reps480 vol

Rep Range Records

1RM84 lbs · 12 repsMay 7, 2025 (248d ago)(from 60 lbs)
3RM72.5 lbs · 3 repsDec 28, 2025 (13d ago)
5RM70 lbs · 6 repsDec 12, 2025 (29d ago)
8RM60 lbs · 8 repsApr 3, 2025 (282d ago)
10RM60 lbs · 10 repsApr 24, 2025 (261d ago)
12RM60 lbs · 12 repsMay 7, 2025 (248d ago)

Frequently Paired

  1. 1.
    Cable Wrist Curl
    30% of sessions
  2. 2.
    Cable Hammer Curls - Rope Attachment
    27% of sessions
  3. 3.
    Cable Serratus Jab
    14% of sessions
  4. 4.
    Machine Preacher Curls
    24% of sessions
  5. 5.
    Machine Lateral Raise
    22% of sessions
  6. 6.
    Kitty Cat Curl
    11% of sessions
  7. 7.
    Incline Dumbbell Curl against Preacher Bench
    8% of sessions
  8. 8.
    High Cable Curls
    14% of sessions
  9. 9.
    Plate Around the Worlds
    8% of sessions
  10. 10.
    Cambered Bar Incline Bench Press
    11% of sessions
Action: Focus on hitting 6+ reps at 73 lbs before increasing
(30 days)72.5 lbsU12-282025-12-28
(60 days)72.5 lbsU12-282025-12-28
(90 days)72.5 lbsU12-282025-12-28
(180 days)72.5 lbsU12-282025-12-28
(365 days)72.5 lbsU12-282025-12-28
(Modern Era)72.5 lbsU12-282025-12-28
Exercise Type
Strength - Weight (lbs), Reps
Primary
Triceps
Equipment
Cable
Avg. Weight Lifted
41.6
Avg. Improvement
0.43
Highest Weight (Modern Era)
72.5 lbs 2025-12-28
Latest Weight
72.5 lbs 2025-12-28
Lowest Weight
10 lbs 2025-01-16
Days
37
Sets
147
Highest Volume (Modern Era)
800 2025-10-02
Reps avg. improvement
0.12

Workout History

U12-284 sets
42.5 lb
12
52.5 lb
9
62.5 lb
6
🏆AT72.5 lb
3
PR: 72.5 (13 days ago) [100%]
Grip hurts; fingers get crowded
M12-222 sets
45 lb
12
55 lb
12
PR: 72.5 (13 days ago) [76%]
F12-124 sets
40 lb
12
50 lb
12
60 lb
10
🏆AT70 lb
6
PR: 72.5 (13 days ago) [97%]
T12-23 sets
17.5 lb
12
22.5 lb
6
27.5 lb
6
PR: 72.5 (13 days ago) [38%]
Different machine weights are calibrated dofferent
Workout with Jason Kennedy. Most barbell benches he was spotting and helped with last 2 sets
M11-244 sets
35 lb
12
45 lb
12
55 lb
10
🏆AT65 lb
5
PR: 72.5 (13 days ago) [90%]
R11-134 sets
30 lb
12
40 lb
12
50 lb
12
50 lb
8
PR: 72.5 (13 days ago) [69%]