Standing Barbell Shoulder Press (OHP)

Progression Highlights

Starting Suggestions

Primer Sets34 lbs

Ease back in after 338 days away.

  • • Last session opened with 4 sets.
  • • 43% of Modern Era PR.
Steady Opener40 lbs

Match your last starting set to groove technique.

  • • Last top set: 70 lbs × 12 reps.
  • • 50% of Modern Era PR.
Progression Push42 lbs

Nudge the load forward while staying crisp.

  • • 53% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 17.9%
Days Since Last Session338
% of Modern Era PR87.5%
Days Since PR1106

Recent Workouts

LastFeb 10, 2025(338d ago)
40→70 lbs
4 sets · 48 reps · 2,640 vol
-1Nov 5, 2024(435d ago)
40→80 lbs
5 sets · 60 reps · 3,600 vol
-2May 26, 2024(598d ago)
50→50 lbs
1 set · 12 reps · 600 vol
-3Mar 4, 2024(681d ago)
20→50 lbs
4 sets · 48 reps · 1,680 vol
-4Feb 23, 2024(691d ago)
50→80 lbs
4 sets · 36 reps · 2,240 vol

PR Progression (Modern Era)

80 lbMar 8, 2023(1043d ago)
3 sets30 reps2,400 vol
80 lbFeb 15, 2023(1064d ago)
2 sets20 reps1,600 vol
80 lbJan 3, 2023(1107d ago)
1 set10 reps800 vol
70 lbDec 25, 2022(1116d ago)
1 set10 reps700 vol
60 lbDec 15, 2022(1126d ago)
1 set10 reps600 vol
50 lbDec 12, 2022(1129d ago)
1 set10 reps500 vol

Rep Range Records

1RM112 lbs · 12 repsNov 5, 2024 (435d ago)(from 80 lbs)
3RM—
5RM80 lbs · 6 repsFeb 23, 2024 (691d ago)
8RM70 lbs · 8 repsFeb 23, 2024 (691d ago)
10RM80 lbs · 10 repsJan 3, 2023 (1107d ago)
12RM80 lbs · 12 repsNov 5, 2024 (435d ago)

Frequently Paired

  1. 1.
    Upright Barbell Row
    29% of sessions
  2. 2.
    EZ-Bar Curl
    28% of sessions
  3. 3.
    Smith Machine Shrug
    12% of sessions
  4. 4.
    Dumbbell Side Lateral Raise
    28% of sessions
  5. 5.
    Standing Overhead Barbell Triceps Extension
    10% of sessions
  6. 6.
    Scissor Crunch
    8% of sessions
  7. 7.
    Barbell Front Raise
    6% of sessions
  8. 8.
    Barbell Curl
    14% of sessions
  9. 9.
    Reverse Crunch
    6% of sessions
  10. 10.
    Exercise Ball Crunch
    45% of sessions
Action: Try 75 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)70 lbsM2-102025-02-10
(Modern Era)80 lbs 2023-01-03 14:42:30
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Barbell
Avg. Weight Lifted
67.4
Avg. Improvement
0.56
Highest Weight (Modern Era)
80 lbs 2023-01-03 14:42:30
Latest Weight
70 lbs 2025-02-10
Lowest Weight
20 lbs 2021-12-27 11:33:22
Days
51
Sets
169
Gap
45
Highest Volume (Modern Era)
960 2023-11-08 16:21:09
Reps avg. improvement
0.12

Workout History

M2-104 sets
40 lb
12
50 lb
12
60 lb
12
70 lb
12
PR: 80 (1107 days ago) [88%]
T11-5-245 sets
40 lb
12
50 lb
12
60 lb
12
70 lb
12
80 lb
12
PR: 80 (1107 days ago) [100%]
U5-26-241 sets
50 lb
12
PR: 80 (1107 days ago) [63%]
M3-4-244 sets
20 lb
12
30 lb
12
40 lb
12
50 lb
12
PR: 80 (1107 days ago) [63%]
F2-23-244 sets
50 lb
12
60 lb
10
70 lb
8
80 lb
6
PR: 80 (1107 days ago) [100%]
W12-13-233 sets
20 lb
12
30 lb
12
40 lb
12
PR: 80 (1107 days ago) [50%]