Smith Machine Shrug

Progression Highlights

Starting Suggestions

Primer Sets76.5 lbs

Ease back in after 81 days away.

  • • Last session opened with 4 sets.
  • • 45% of Modern Era PR.
Steady Opener90 lbs

Match your last starting set to groove technique.

  • • Last top set: 150 lbs × 12 reps.
  • • 53% of Modern Era PR.
Progression Push94.5 lbs

Nudge the load forward while staying crisp.

  • • 56% of Modern Era PR.
Trend & Recovery
Volume TrendSTABLE · 0.0%
Days Since Last Session81
% of Modern Era PR88.2%
Days Since PR132

Recent Workouts

LastSep 5(82d ago)
90→150 lbs
4 sets · 48 reps · 5,760 vol
-1Aug 20(98d ago)
90→140 lbs
3 sets · 30 reps · 3,000 vol
-2Jul 31(118d ago)
120→160 lbs
4 sets · 42 reps · 6,000 vol
-3Jul 16(133d ago)
110→170 lbs
4 sets · 48 reps · 6,720 vol
-4Jul 10(139d ago)
90→150 lbs
4 sets · 48 reps · 5,760 vol

PR Progression (Modern Era)

170 lbJul 16(133d ago)
1 set12 reps2,040 vol
150 lbFeb 15(284d ago)
1 set12 reps1,800 vol

Rep Range Records

1RM238 lbs · 12 repsJul 16 (133d ago)(from 170 lbs)
3RM—
5RM140 lbs · 6 repsAug 20 (98d ago)
8RM160 lbs · 9 repsJul 31 (118d ago)
10RM70 lbs · 10 repsApr 7 (233d ago)
12RM170 lbs · 12 repsJul 16 (133d ago)

Frequently Paired

  1. 1.
    Standing Front Barbell Raise Over Head
    17% of sessions
  2. 2.
    Face Pull
    24% of sessions
  3. 3.
    Standing Low-Pulley Deltoid Raise
    10% of sessions
  4. 4.
    Standing Barbell Shoulder Press (OHP)
    21% of sessions
  5. 5.
    Seated Barbell Military Press
    10% of sessions
  6. 6.
    Machine Lateral Raise
    24% of sessions
  7. 7.
    Cable Serratus Jab
    10% of sessions
  8. 8.
    Front Cable Raise
    10% of sessions
  9. 9.
    Machine Shoulder (Military) Press
    17% of sessions
  10. 10.
    Smith Machine Overhead Shoulder Press
    7% of sessions
Action: Try 160 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)150 lbsF9-5(82 days ago)2025-09-05
(180 days)170 lbsW7-16(133 days ago)2025-07-16
(365 days)170 lbsW7-16(133 days ago)2025-07-16
(Modern Era)170 lbsW7-16(133 days ago)2025-07-16
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Machine
Avg. Weight Lifted
171.8
Avg. Improvement
2.5
Highest Weight (Modern Era)
170 lbs 2025-07-16
Latest Weight
150 lbs 2025-09-05
Lowest Weight
50 lbs 2025-02-15
Days
29
Sets
114
Gap
185
Highest Volume (Modern Era)
2200 2025-03-06
Reps avg. improvement
0.22

Workout History

F9-54 sets
90 lb
12 Reps
110 lb
12 Reps
130 lb
12 Reps
150 lb
12 Reps
PR: 170 (133 days ago)
W8-203 sets
90 lb
12 Reps
140 lb
6 Reps
90 lb
12 Reps
PR: 170 (133 days ago)
Again heavy weight caused upper back pain so went down
R7-314 sets
120 lb
12 Reps
140 lb
12 Reps
160 lb
9 Reps
160 lb
9 Reps
PR: 170 (133 days ago)
W7-164 sets
110 lb
12 Reps
130 lb
12 Reps
150 lb
12 Reps
⭐ME170 lb
12 Reps
PR: 170 (133 days ago)
R7-104 sets
90 lb
12 Reps
110 lb
12 Reps
130 lb
12 Reps
150 lb
12 Reps
PR: 170 (133 days ago)
U5-254 sets
90 lb
12 Reps
90 lb
12 Reps
90 lb
12 Reps
90 lb
12 Reps
PR: 170 (133 days ago)
Strained shoulder earlier