Standing Calf Raise

Progression Highlights

Starting Suggestions

Primer Sets306 lbs

Ease back in after 12 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: 320 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 · 38.8%
Days Since Last Session12
% of Modern Era PR71.1%
Days Since PR246

Recent Workouts

LastDec 29, 2025(12d ago)
340→340 lbs
4 sets · 48 reps · 14,880 vol
-1Dec 5, 2025(36d ago)
320→360 lbs
3 sets · 32 reps · 10,840 vol
-2Nov 17, 2025(54d ago)
340→440 lbs
4 sets · 48 reps · 18,960 vol
-3Oct 28, 2025(74d ago)
260→440 lbs
5 sets · 40 reps · 14,240 vol
-4Oct 26, 2025(76d ago)
260→400 lbs
4 sets · 32 reps · 10,720 vol

PR Progression (Modern Era)

450 lbMay 9, 2025(246d ago)
1 set12 reps5,400 vol
440 lbMay 3, 2025(252d ago)
1 set12 reps5,280 vol
430 lbApr 26, 2025(259d ago)
1 set12 reps5,160 vol
420 lbApr 24, 2025(261d ago)
1 set12 reps5,040 vol
400 lbApr 4, 2025(281d ago)
1 set12 reps4,800 vol
380 lbApr 1, 2025(284d ago)
1 set12 reps4,560 vol

Rep Range Records

1RM630 lbs · 12 repsMay 9, 2025 (246d ago)(from 450 lbs)
3RM—
5RM—
8RM440 lbs · 8 repsOct 28, 2025 (74d ago)
10RM380 lbs · 10 repsOct 22, 2025 (80d ago)
12RM450 lbs · 12 repsMay 9, 2025 (246d ago)

Frequently Paired

  1. 1.
    Hip Belt Squats
    42% of sessions
  2. 2.
    Tibia Machine
    26% of sessions
  3. 3.
    Cable Hip Abduction
    16% of sessions
  4. 4.
    Leg Extensions
    54% of sessions
  5. 5.
    Seated Leg Curl
    44% of sessions
  6. 6.
    Lying Leg Curls
    25% of sessions
  7. 7.
    Abductor Machine
    28% of sessions
  8. 8.
    Adductor Machine
    28% of sessions
  9. 9.
    Cable Hip Adduction
    11% of sessions
  10. 10.
    Glute Drive Plate Machine
    11% of sessions
Action: Try 355 lbs for working sets
(30 days)340 lbsM12-292025-12-29
(60 days)440 lbsM11-172025-11-17
(90 days)440 lbsT10-282025-10-28
(180 days)440 lbsT10-282025-10-28
(365 days)450 lbsF5-92025-05-09
(Modern Era)450 lbsF5-92025-05-09
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Machine
Avg. Weight Lifted
224.8
Avg. Improvement
2.04
Highest Weight (Modern Era)
450 lbs 2025-05-09
Latest Weight
320 lbs 2025-12-29
Lowest Weight
0 lbs 2015-02-16 18:31:02
Days
57
Sets
221
Gap
130
Highest Volume (Modern Era)
5400 2025-05-09
Reps avg. improvement
0.21

Workout History

M12-294 sets
340 lb
12
280 lb
12
300 lb
12
320 lb
12
PR: 450 (246 days ago) [76%]
F12-53 sets
320 lb
12
340 lb
10
360 lb
10
PR: 450 (246 days ago) [80%]
Workout with Jason Kennedy
M11-174 sets
340 lb
12
380 lb
12
420 lb
12
440 lb
12
PR: 450 (246 days ago) [98%]
T10-285 sets
260 lb
8
320 lb
8
360 lb
8
400 lb
8
440 lb
8
PR: 450 (246 days ago) [98%]
U10-264 sets
260 lb
8
320 lb
8
360 lb
8
400 lb
8
PR: 450 (246 days ago) [89%]
W10-224 sets
240 lb
10
300 lb
10
340 lb
10
380 lb
10
PR: 450 (246 days ago) [84%]