Standing Calf Raise

Progression Highlights

Starting Suggestions

Primer Sets306 lbs

Ease back in after 8 days away.

  • • Last session opened with 4 sets.
  • • 68% of Modern Era PR.
Steady Opener340 lbs

Match your last starting set to groove technique.

  • • Last top set: 440 lbs × 12 reps.
  • • 76% of Modern Era PR.
Progression Push357 lbs

Nudge the load forward while staying crisp.

  • • 79% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 169.3%
Days Since Last Session8
% of Modern Era PR97.8%
Days Since PR200

Recent Workouts

LastNov 17(8d ago)
340→440 lbs
4 sets · 48 reps · 18,960 vol
-1Oct 28(28d ago)
260→440 lbs
5 sets · 40 reps · 14,240 vol
-2Oct 26(30d ago)
260→400 lbs
4 sets · 32 reps · 10,720 vol
-3Oct 22(34d ago)
240→380 lbs
4 sets · 40 reps · 12,600 vol
-4Oct 17(39d ago)
220→360 lbs
3 sets · 24 reps · 7,040 vol

PR Progression (Modern Era)

450 lbMay 9(200d ago)
1 set12 reps5,400 vol
440 lbMay 3(206d ago)
1 set12 reps5,280 vol
430 lbApr 26(213d ago)
1 set12 reps5,160 vol
420 lbApr 24(215d ago)
1 set12 reps5,040 vol
400 lbApr 4(235d ago)
1 set12 reps4,800 vol
380 lbApr 1(238d ago)
1 set12 reps4,560 vol

Rep Range Records

1RM630 lbs · 12 repsMay 9 (200d ago)(from 450 lbs)
3RM—
5RM—
8RM440 lbs · 8 repsOct 28 (28d ago)
10RM380 lbs · 10 repsOct 22 (34d ago)
12RM450 lbs · 12 repsMay 9 (200d ago)

Frequently Paired

  1. 1.
    Hip Belt Squats
    44% of sessions
  2. 2.
    Tibia Machine
    27% of sessions
  3. 3.
    Cable Hip Abduction
    16% of sessions
  4. 4.
    Leg Extensions
    55% of sessions
  5. 5.
    Seated Leg Curl
    44% of sessions
  6. 6.
    Lying Leg Curls
    26% of sessions
  7. 7.
    Cable Hip Adduction
    11% of sessions
  8. 8.
    Abductor Machine
    27% of sessions
  9. 9.
    Adductor Machine
    27% of sessions
  10. 10.
    Glute Drive Plate Machine
    11% of sessions
Action: Try 455 lbs for working sets
(30 days)440 lbsT10-28(28 days ago)2025-10-28
(60 days)440 lbsT10-28(28 days ago)2025-10-28
(90 days)440 lbsT10-28(28 days ago)2025-10-28
(180 days)440 lbsT10-28(28 days ago)2025-10-28
(365 days)450 lbsF5-9(200 days ago)2025-05-09
(Modern Era)450 lbsF5-9(200 days ago)2025-05-09
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Machine
Avg. Weight Lifted
222
Avg. Improvement
2.1
Highest Weight (Modern Era)
450 lbs 2025-05-09
Latest Weight
440 lbs 2025-11-17
Lowest Weight
0 lbs 2015-02-17
Days
55
Sets
214
Gap
10
Highest Volume (Modern Era)
5400 2025-05-09
Reps avg. improvement
0.22

Workout History

M11-174 sets
340 lb
12 Reps
380 lb
12 Reps
420 lb
12 Reps
440 lb
12 Reps
PR: 450 (200 days ago)
T10-285 sets
260 lb
8 Reps
320 lb
8 Reps
360 lb
8 Reps
400 lb
8 Reps
440 lb
8 Reps
PR: 450 (200 days ago)
U10-264 sets
260 lb
8 Reps
320 lb
8 Reps
360 lb
8 Reps
400 lb
8 Reps
PR: 450 (200 days ago)
W10-224 sets
240 lb
10 Reps
300 lb
10 Reps
340 lb
10 Reps
380 lb
10 Reps
PR: 450 (200 days ago)
F10-173 sets
220 lb
8 Reps
300 lb
8 Reps
360 lb
8 Reps
PR: 450 (200 days ago)
program: Jeff Nippard min max week 1 day 2
W10-153 sets
200 lb
20 Reps
220 lb
20 Reps
220 lb
15 Reps
PR: 450 (200 days ago)