Standing Front Barbell Raise Over Head

Progression Highlights

Starting Suggestions

Primer Sets18 lbs

Ease back in after 11 days away.

  • • Last session opened with 4 sets.
  • • 30% 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
MomentumNear PR
Volume TrendUP · 39.1%
Days Since Last Session11
% of Modern Era PR83.3%
Days Since PR364

Recent Workouts

LastNov 19(11d ago)
20→50 lbs
4 sets · 45 reps · 1,530 vol
-1Dec 1, 2024(364d ago)
30→60 lbs
4 sets · 42 reps · 1,800 vol
-2Mar 4, 2024(636d ago)
20→50 lbs
4 sets · 30 reps · 960 vol
-3May 9, 2023(936d ago)
20→40 lbs
3 sets · 36 reps · 1,080 vol
-4Jun 28, 2021(1616d ago)
20→50 lbs
3 sets · 30 reps · 1,100 vol

PR Progression (Modern Era)

60 lbDec 1, 2024(364d ago)
1 set6 reps360 vol
50 lbJun 28, 2021(1616d ago)
1 set10 reps500 vol
40 lbJun 10, 2021(1634d ago)
1 set10 reps400 vol
30 lbMay 25, 2021(1650d ago)
2 sets20 reps600 vol

Rep Range Records

1RM72 lbs · 6 repsDec 1, 2024 (364d ago)(from 60 lbs)
3RM—
5RM60 lbs · 6 repsDec 1, 2024 (364d ago)
8RM50 lbs · 9 repsNov 19 (11d ago)
10RM50 lbs · 10 repsJun 28, 2021 (1616d ago)
12RM50 lbs · 12 repsDec 1, 2024 (364d 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)50 lbsW11-19(11 days ago)2025-11-19
(60 days)50 lbsW11-19(11 days ago)2025-11-19
(90 days)50 lbsW11-19(11 days ago)2025-11-19
(180 days)50 lbsW11-19(11 days ago)2025-11-19
(365 days)60 lbsU12-1(364 days ago)2024-12-01
(Modern Era)60 lbsU12-1(364 days ago)2024-12-01
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
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 Reps
30 lb
12 Reps
40 lb
12 Reps
50 lb
9 Reps
PR: 60 (364 days ago) [83%]
U12-14 sets
30 lb
12 Reps
40 lb
12 Reps
⭐ME50 lb
12 Reps
⭐ME60 lb
6 Reps
PR: 60 (364 days ago) [100%]
M3-4-244 sets
20 lb
12 Reps
30 lb
6 Reps
40 lb
6 Reps
50 lb
6 Reps
PR: 60 (364 days ago) [83%]
T5-9-233 sets
20 lb
12 Reps
40 lb
12 Reps
30 lb
12 Reps
PR: 60 (364 days ago) [67%]
M6-28-213 sets
20 lb
10 Reps
40 lb
10 Reps
⭐ME50 lb
10 Reps
PR: 60 (364 days ago) [83%]
R6-10-213 sets
20 lb
10 Reps
30 lb
10 Reps
⭐ME40 lb
10 Reps
PR: 60 (364 days ago) [67%]