Standing Front Barbell Raise Over Head

Progression Highlights

Starting Suggestions

Primer Sets17 lbs

Ease back in after 56 days away.

  • • Last session opened with 4 sets.
  • • 28% of Modern Era PR.
Steady Opener20 lbs

Match your last starting set to groove technique.

  • • Last top set: 50 lbs × 9 reps.
  • • 33% of Modern Era PR.
Progression Push22 lbs

Nudge the load forward while staying crisp.

  • • 37% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 39.1%
Days Since Last Session56
% of Modern Era PR83.3%
Days Since PR409

Recent Workouts

LastNov 19, 2025(57d ago)
20→50 lbs
4 sets · 45 reps · 1,530 vol
-1Dec 1, 2024(410d ago)
30→60 lbs
4 sets · 42 reps · 1,800 vol
-2Mar 4, 2024(681d ago)
20→50 lbs
4 sets · 30 reps · 960 vol
-3May 9, 2023(981d ago)
20→40 lbs
3 sets · 36 reps · 1,080 vol
-4Jun 27, 2021(1662d ago)
20→50 lbs
3 sets · 30 reps · 1,100 vol

PR Progression (Modern Era)

60 lbDec 1, 2024(410d ago)
1 set6 reps360 vol
50 lbJun 27, 2021(1662d ago)
1 set10 reps500 vol
40 lbJun 10, 2021(1679d ago)
1 set10 reps400 vol
30 lbMay 25, 2021(1695d ago)
2 sets20 reps600 vol

Rep Range Records

1RM72 lbs · 6 repsDec 1, 2024 (410d ago)(from 60 lbs)
3RM—
5RM60 lbs · 6 repsDec 1, 2024 (410d ago)
8RM50 lbs · 9 repsNov 19, 2025 (57d ago)
10RM50 lbs · 10 repsJun 27, 2021 (1662d ago)
12RM50 lbs · 12 repsDec 1, 2024 (410d ago)

Frequently Paired

  1. 1.
    Side Lateral Raise
    20% of sessions
  2. 2.
    Standing Low-Pulley Deltoid Raise
    16% of sessions
  3. 3.
    Seated Dumbbell Side Lateral Raise
    12% of sessions
  4. 4.
    Smith Machine Shrug
    20% of sessions
  5. 5.
    Seated Barbell Military Press
    12% of sessions
  6. 6.
    Dumbbell Shrug
    24% of sessions
  7. 7.
    Machine Shoulder (Military) Press
    24% of sessions
  8. 8.
    Upright Cable Row
    16% of sessions
  9. 9.
    Dumbbell Side Lateral Raise
    48% of sessions
  10. 10.
    Dumbbell Lying Rear Lateral Raise
    8% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)N/A
(60 days)50 lbsW11-192025-11-19
(90 days)50 lbsW11-192025-11-19
(180 days)50 lbsW11-192025-11-19
(365 days)50 lbsW11-192025-11-19
(Modern Era)60 lbsU12-1-242024-12-01
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Barbell
Avg. Weight Lifted
51.6
Avg. Improvement
0.86
Highest Weight (Modern Era)
60 lbs 2024-12-01
Latest Weight
50 lbs 2025-11-19
Lowest Weight
20 lbs 2021-05-25 16:43:36
Days
25
Sets
81
Gap
40
Highest Volume (Modern Era)
600 2024-12-01
Reps avg. improvement
0.1

Workout History

W11-194 sets
20 lb
12
30 lb
12
40 lb
12
50 lb
9
PR: 60 (410 days ago) [83%]
U12-1-244 sets
30 lb
12
40 lb
12
⭐ME50 lb
12
⭐ME60 lb
6
PR: 60 (410 days ago) [100%]
M3-4-244 sets
20 lb
12
30 lb
6
40 lb
6
50 lb
6
PR: 60 (410 days ago) [83%]
T5-9-233 sets
20 lb
12
40 lb
12
30 lb
12
PR: 60 (410 days ago) [67%]
U6-27-213 sets
20 lb
10
40 lb
10
⭐ME50 lb
10
PR: 60 (410 days ago) [83%]
R6-10-213 sets
20 lb
10
30 lb
10
⭐ME40 lb
10
PR: 60 (410 days ago) [67%]