Single Leg Seated Calf Extension

Progression Highlights

Starting Suggestions

Steady Opener250 lbs

Match your last starting set to groove technique.

  • • Last top set: 310 lbs × 8 reps.
  • • 81% of Modern Era PR.
Progression Push262.5 lbs

Nudge the load forward while staying crisp.

  • • 85% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 21.0%
Days Since Last Session4
% of Modern Era PR100.0%
Days Since PR4

Recent Workouts

LastJan 6(4d ago)
250→310 lbs
4 sets · 44 reps · 12,200 vol
-1Dec 28, 2025(13d ago)
240→300 lbs
4 sets · 48 reps · 12,960 vol
-2Dec 19, 2025(22d ago)
220→280 lbs
4 sets · 48 reps · 12,000 vol
-3Dec 11, 2025(30d ago)
200→260 lbs
4 sets · 48 reps · 11,040 vol
-4Nov 26, 2025(45d ago)
180→240 lbs
4 sets · 48 reps · 10,080 vol

PR Progression (Modern Era)

310 lbJan 6(4d ago)
1 set8 reps2,480 vol
300 lbDec 28, 2025(13d ago)
1 set12 reps3,600 vol
280 lbDec 19, 2025(22d ago)
1 set12 reps3,360 vol
260 lbDec 11, 2025(30d ago)
1 set12 reps3,120 vol
240 lbNov 26, 2025(45d ago)
1 set12 reps2,880 vol
220 lbNov 19, 2025(52d ago)
1 set12 reps2,640 vol

Rep Range Records

1RM420 lbs · 12 repsDec 28, 2025 (13d ago)(from 300 lbs)
3RM—
5RM—
8RM310 lbs · 8 repsJan 6 (4d ago)
10RM—
12RM300 lbs · 12 repsDec 28, 2025 (13d ago)

Frequently Paired

  1. 1.
    Seat-moving Machine Leg Press
    25% of sessions
  2. 2.
    2-Legged Tibia Machine
    25% of sessions
  3. 3.
    Cable Hip Adduction
    25% of sessions
  4. 4.
    Cable Serratus Fly
    13% of sessions
  5. 5.
    Wall Slides
    13% of sessions
  6. 6.
    Cable Hip Abduction
    25% of sessions
  7. 7.
    Serratus anterior dumbbell punch
    13% of sessions
  8. 8.
    Cable Serratus Jab
    25% of sessions
  9. 9.
    Single Arm Cable Lat Pulldown
    13% of sessions
  10. 10.
    Plate Around the Worlds
    13% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)310 lbsT1-62026-01-06
(60 days)310 lbsT1-62026-01-06
(90 days)310 lbsT1-62026-01-06
(180 days)310 lbsT1-62026-01-06
(365 days)310 lbsT1-62026-01-06
(Modern Era)310 lbsT1-62026-01-06
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Machine
Avg. Weight Lifted
208.6
Avg. Improvement
6.56
Highest Weight (Modern Era)
310 lbs 2026-01-06
Latest Weight
310 lbs 2026-01-06
Lowest Weight
100 lbs 2025-10-11
Days
8
Sets
32
Highest Volume (Modern Era)
3600 2025-12-28
Reps avg. improvement
0.38

Workout History

T1-64 sets
250 lb
12
270 lb
12
290 lb
12
🏆AT310 lb
8
PR: 310 (4 days ago) [100%]
Terrible ROM and squeeze at end, should go down
U12-284 sets
240 lb
12
260 lb
12
280 lb
12
🏆AT300 lb
12
PR: 310 (4 days ago) [97%]
F12-194 sets
220 lb
12
240 lb
12
260 lb
12
🏆AT280 lb
12
PR: 310 (4 days ago) [90%]
R12-114 sets
200 lb
12
220 lb
12
240 lb
12
🏆AT260 lb
12
PR: 310 (4 days ago) [84%]
W11-264 sets
180 lb
12
200 lb
12
220 lb
12
🏆AT240 lb
12
PR: 310 (4 days ago) [77%]
W11-194 sets
160 lb
12
180 lb
12
200 lb
12
🏆AT220 lb
12
PR: 310 (4 days ago) [71%]