Standing Overhead Barbell Triceps Extension

Progression Highlights

Starting Suggestions

Primer Sets34 lbs

Ease back in after 318 days away.

  • • Last session opened with 4 sets.
  • • 43% of Modern Era PR.
Steady Opener40 lbs

Match your last starting set to groove technique.

  • • Last top set: 70 lbs × 12 reps.
  • • 50% of Modern Era PR.
Progression Push42 lbs

Nudge the load forward while staying crisp.

  • • 53% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 41.9%
Days Since Last Session318
% of Modern Era PR87.5%
Days Since PR405

Recent Workouts

LastJan 16(318d ago)
40→70 lbs
4 sets · 48 reps · 2,640 vol
-1Dec 14, 2024(351d ago)
30→60 lbs
3 sets · 36 reps · 1,560 vol
-2Oct 21, 2024(405d ago)
50→80 lbs
4 sets · 38 reps · 2,360 vol
-3Oct 16, 2024(410d ago)
40→70 lbs
4 sets · 45 reps · 2,430 vol
-4Oct 7, 2024(419d ago)
30→50 lbs
4 sets · 42 reps · 1,860 vol

PR Progression (Modern Era)

80 lbOct 21, 2024(405d ago)
1 set6 reps480 vol
70 lbJan 4, 2023(1061d ago)
2 sets20 reps1,400 vol
70 lbDec 23, 2022(1073d ago)
1 set10 reps700 vol
50 lbDec 16, 2022(1080d ago)
1 set10 reps500 vol
40 lbJan 12, 2022(1418d ago)
1 set10 reps400 vol
20 lbDec 27, 2021(1434d ago)
3 sets30 reps600 vol

Rep Range Records

1RM98 lbs · 12 repsJan 16 (318d ago)(from 70 lbs)
3RM—
5RM80 lbs · 6 repsOct 21, 2024 (405d ago)
8RM70 lbs · 8 repsMay 26, 2024 (553d ago)
10RM70 lbs · 10 repsDec 23, 2022 (1073d ago)
12RM70 lbs · 12 repsJan 16 (318d ago)

Frequently Paired

  1. 1.
    EZ-Bar Curl
    44% of sessions
  2. 2.
    Body Weight Squat
    17% of sessions
  3. 3.
    Standing Barbell Shoulder Press (OHP)
    22% of sessions
  4. 4.
    Exercise Ball Knees to Chest
    9% of sessions
  5. 5.
    Standing Barbell Calf Raise
    4% of sessions
  6. 6.
    Upright Barbell Row
    9% of sessions
  7. 7.
    Push-Up
    13% of sessions
  8. 8.
    Dumbbell Side Lateral Raise
    26% of sessions
  9. 9.
    Forearm Twist
    9% of sessions
  10. 10.
    Triceps Pushdown - Rope Attachment
    22% of sessions
Action: Try 75 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)70 lbsR1-16(318 days ago)2025-01-16
(Modern Era)80 lbsM10-21-24(405 days ago)2024-10-21
Exercise Type
Strength - Weight (lbs), Reps
Primary
Triceps
Equipment
Barbell
Avg. Weight Lifted
45.3
Avg. Improvement
0.78
Highest Weight (Modern Era)
80 lbs 2024-10-21
Latest Weight
70 lbs 2025-01-16
Lowest Weight
20 lbs 2021-12-27
Days
23
Sets
77
Gap
10
Highest Volume (Modern Era)
1000 2023-11-07
Reps avg. improvement
0.19

Workout History

R1-164 sets
40 lb
12 Reps
50 lb
12 Reps
60 lb
12 Reps
70 lb
12 Reps
PR: 80 (405 days ago) [88%]
S12-143 sets
30 lb
12 Reps
40 lb
12 Reps
60 lb
12 Reps
PR: 80 (405 days ago) [75%]
Ez curl bar
M10-21-244 sets
50 lb
12 Reps
60 lb
12 Reps
70 lb
8 Reps
⭐ME80 lb
6 Reps
PR: 80 (405 days ago) [100%]
W10-16-244 sets
40 lb
12 Reps
50 lb
12 Reps
60 lb
12 Reps
70 lb
9 Reps
PR: 80 (405 days ago) [88%]
M10-7-244 sets
30 lb
12 Reps
50 lb
10 Reps
50 lb
10 Reps
50 lb
10 Reps
PR: 80 (405 days ago) [63%]
W9-4-244 sets
30 lb
12 Reps
40 lb
12 Reps
50 lb
12 Reps
50 lb
12 Reps
PR: 80 (405 days ago) [63%]