Single Leg Seated Calf Extension

Progression Highlights

Starting Suggestions

Steady Opener160 lbs

Match your last starting set to groove technique.

  • • Last top set: 220 lbs × 12 reps.
  • • 73% of Modern Era PR.
Progression Push168 lbs

Nudge the load forward while staying crisp.

  • • 76% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendDOWN · -12.3%
Days Since Last Session6
% of Modern Era PR100.0%
Days Since PR6

Recent Workouts

LastNov 19(6d ago)
160→220 lbs
4 sets · 48 reps · 9,120 vol
-1Nov 2(23d ago)
140→200 lbs
4 sets · 48 reps · 8,160 vol
-2Oct 11(45d ago)
100→160 lbs
4 sets · 80 reps · 10,400 vol

PR Progression (Modern Era)

220 lbNov 19(6d ago)
1 set12 reps2,640 vol
200 lbNov 2(23d ago)
1 set12 reps2,400 vol
160 lbOct 11(45d ago)
1 set20 reps3,200 vol

Rep Range Records

1RM308 lbs · 12 repsNov 19 (6d ago)(from 220 lbs)
3RM—
5RM—
8RM—
10RM—
12RM220 lbs · 12 repsNov 19 (6d ago)

Frequently Paired

  1. 1.
    Seat-moving Machine Leg Press
    67% of sessions
  2. 2.
    Serratus anterior dumbbell punch
    33% of sessions
  3. 3.
    Single Leg Curl
    33% of sessions
  4. 4.
    Standing Front Barbell Raise Over Head
    33% of sessions
  5. 5.
    Machine Lateral Raise
    67% of sessions
  6. 6.
    Single Leg Extension
    33% of sessions
  7. 7.
    Dumbbell Shrug
    33% of sessions
  8. 8.
    Tibia Machine
    33% of sessions
  9. 9.
    Hip Belt Squats
    33% of sessions
  10. 10.
    Seated Leg Curl
    67% of sessions
Action: Try 235 lbs for working sets
(30 days)220 lbsW11-19(6 days ago)2025-11-19
(60 days)220 lbsW11-19(6 days ago)2025-11-19
(90 days)220 lbsW11-19(6 days ago)2025-11-19
(180 days)220 lbsW11-19(6 days ago)2025-11-19
(365 days)220 lbsW11-19(6 days ago)2025-11-19
(Modern Era)220 lbsW11-19(6 days ago)2025-11-19
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Machine
Avg. Weight Lifted
157.3
Avg. Improvement
10
Highest Weight (Modern Era)
220 lbs 2025-11-19
Latest Weight
220 lbs 2025-11-19
Lowest Weight
100 lbs 2025-10-11
Days
3
Sets
12
Highest Volume (Modern Era)
3200 2025-10-11
Reps avg. improvement
0.67

Workout History

W11-194 sets
160 lb
12 Reps
180 lb
12 Reps
200 lb
12 Reps
🏆AT220 lb
12 Reps
PR: 220 (6 days ago)
U11-24 sets
140 lb
12 Reps
160 lb
12 Reps
🏆AT180 lb
12 Reps
🏆AT200 lb
12 Reps
PR: 220 (6 days ago)
S10-114 sets
🏆AT100 lb
20 Reps
🏆AT120 lb
20 Reps
🏆AT140 lb
20 Reps
🏆AT160 lb
20 Reps
PR: 220 (6 days ago)