Standing Cable Fly

Progression Highlights

Starting Suggestions

Primer Sets30 lbs

Ease back in after 28 days away.

  • • Last session opened with 3 sets.
  • • 33% of Modern Era PR.
Steady Opener35 lbs

Match your last starting set to groove technique.

  • • Last top set: 55 lbs × 12 reps.
  • • 39% of Modern Era PR.
Progression Push37 lbs

Nudge the load forward while staying crisp.

  • • 41% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -28.9%
Days Since Last Session28
% of Modern Era PR61.1%
Days Since PR303

Recent Workouts

LastDec 18, 2025(28d ago)
35→55 lbs
3 sets · 36 reps · 1,620 vol
-1Oct 16, 2025(91d ago)
35→70 lbs
4 sets · 32 reps · 1,760 vol
-2Jul 1, 2025(198d ago)
50→80 lbs
4 sets · 43 reps · 2,720 vol
-3Mar 18, 2025(303d ago)
45→90 lbs
4 sets · 44 reps · 2,825 vol
-4Feb 27, 2025(322d ago)
40→50 lbs
4 sets · 48 reps · 2,280 vol

PR Progression (Modern Era)

90 lbMar 18, 2025(303d ago)
1 set7 reps630 vol
50 lbFeb 27, 2025(322d ago)
3 sets36 reps1,800 vol

Rep Range Records

1RM111 lbs · 7 repsMar 18, 2025 (303d ago)(from 90 lbs)
3RM—
5RM—
8RM70 lbs · 8 repsOct 16, 2025 (91d ago)
10RM80 lbs · 10 repsMar 18, 2025 (303d ago)
12RM70 lbs · 12 repsJul 1, 2025 (198d ago)

Frequently Paired

  1. 1.
    Standing Low to High Cable Press
    20% of sessions
  2. 2.
    Cable Row Kelso Shrug
    20% of sessions
  3. 3.
    Dragon Flag
    20% of sessions
  4. 4.
    Eccentric Candlestick
    20% of sessions
  5. 5.
    Incline Dumbbell Y-Raise
    20% of sessions
  6. 6.
    Wide-Grip Pull-Up
    20% of sessions
  7. 7.
    High to Low Cable Flyes
    20% of sessions
  8. 8.
    Alternating Dumbbell Biceps Curl
    20% of sessions
  9. 9.
    Smith Machine Incline Bench Press
    20% of sessions
  10. 10.
    Dips - Chest Version
    20% of sessions
Action: Try 60 lbs for working sets
(30 days)55 lbsR12-182025-12-18
(60 days)55 lbsR12-182025-12-18
(90 days)55 lbsR12-182025-12-18
(180 days)70 lbsR10-162025-10-16
(365 days)90 lbsT3-182025-03-18
(Modern Era)90 lbsT3-182025-03-18
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Cable
Avg. Weight Lifted
55.2
Avg. Improvement
2.89
Highest Weight (Modern Era)
90 lbs 2025-03-18
Latest Weight
55 lbs 2025-12-18
Lowest Weight
35 lbs 2025-10-16
Days
5
Sets
19
Gap
35
Highest Volume (Modern Era)
840 2025-07-01
Reps avg. improvement
0.42

Workout History

R12-183 sets
35 lb
12
45 lb
12
55 lb
12
PR: 90 (303 days ago) [61%]
R10-164 sets
35 lb
8
45 lb
8
70 lb
8
70 lb
8
PR: 90 (303 days ago) [78%]
program: Jeff Nippard min max week 1 day 1
T7-14 sets
50 lb
12
60 lb
12
70 lb
12
80 lb
7
PR: 90 (303 days ago) [89%]
T3-184 sets
45 lb
15
🏆AT60 lb
12
🏆AT80 lb
10
🏆AT90 lb
7
PR: 90 (303 days ago) [100%]
R2-274 sets
🏆AT40 lb
12
🏆AT50 lb
12
50 lb
12
50 lb
12
PR: 90 (303 days ago) [56%]