Standing Cable Fly

Progression Highlights

Starting Suggestions

Primer Sets30 lbs

Ease back in after 45 days away.

  • • Last session opened with 4 sets.
  • • 33% of Modern Era PR.
Steady Opener35 lbs

Match your last starting set to groove technique.

  • • Last top set: 70 lbs × 8 reps.
  • • 39% of Modern Era PR.
Progression Push37 lbs

Nudge the load forward while staying crisp.

  • • 41% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -22.8%
Days Since Last Session45
% of Modern Era PR77.8%
Days Since PR257

Recent Workouts

LastOct 16(45d ago)
35→70 lbs
4 sets · 32 reps · 1,760 vol
-1Jul 1(152d ago)
50→80 lbs
4 sets · 43 reps · 2,720 vol
-2Mar 18(257d ago)
45→90 lbs
4 sets · 44 reps · 2,825 vol
-3Feb 27(276d ago)
40→50 lbs
4 sets · 48 reps · 2,280 vol

PR Progression (Modern Era)

90 lbMar 18(257d ago)
1 set7 reps630 vol
50 lbFeb 27(276d ago)
3 sets36 reps1,800 vol

Rep Range Records

1RM111 lbs · 7 repsMar 18 (257d ago)(from 90 lbs)
3RM—
5RM—
8RM70 lbs · 8 repsOct 16 (45d ago)
10RM80 lbs · 10 repsMar 18 (257d ago)
12RM70 lbs · 12 repsJul 1 (152d ago)

Frequently Paired

  1. 1.
    Cable Row Kelso Shrug
    25% of sessions
  2. 2.
    Dragon Flag
    25% of sessions
  3. 3.
    Eccentric Candlestick
    25% of sessions
  4. 4.
    Incline Dumbbell Y-Raise
    25% of sessions
  5. 5.
    Smith Machine Incline Bench Press
    25% of sessions
  6. 6.
    Wide-Grip Pull-Up
    25% of sessions
  7. 7.
    Front Delt Raise on Machine Lateral Raise
    25% of sessions
  8. 8.
    Dips - Chest Version
    25% of sessions
  9. 9.
    Isolateral Plate Loaded Decline Press
    50% of sessions
  10. 10.
    Cable Standing Lateral Raise (Cuffed)
    25% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)N/A
(60 days)70 lbsR10-16(45 days ago)2025-10-16
(90 days)70 lbsR10-16(45 days ago)2025-10-16
(180 days)80 lbsT7-1(152 days ago)2025-07-01
(365 days)90 lbsT3-18(257 days ago)2025-03-18
(Modern Era)90 lbsT3-18(257 days ago)2025-03-18
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Cable
Avg. Weight Lifted
57.4
Avg. Improvement
3.44
Highest Weight (Modern Era)
90 lbs 2025-03-18
Latest Weight
70 lbs 2025-10-16
Lowest Weight
35 lbs 2025-10-16
Days
4
Sets
16
Gap
20
Highest Volume (Modern Era)
840 2025-07-01
Reps avg. improvement
0.5

Workout History

R10-164 sets
35 lb
8 Reps
45 lb
8 Reps
70 lb
8 Reps
70 lb
8 Reps
PR: 90 (257 days ago) [78%]
program: Jeff Nippard min max week 1 day 1
T7-14 sets
50 lb
12 Reps
60 lb
12 Reps
70 lb
12 Reps
80 lb
7 Reps
PR: 90 (257 days ago) [89%]
T3-184 sets
45 lb
15 Reps
🏆AT60 lb
12 Reps
🏆AT80 lb
10 Reps
🏆AT90 lb
7 Reps
PR: 90 (257 days ago) [100%]
R2-274 sets
🏆AT40 lb
12 Reps
🏆AT50 lb
12 Reps
50 lb
12 Reps
50 lb
12 Reps
PR: 90 (257 days ago) [56%]