PR board
Estimated 1RM includedCleaner favourites-style board with your biggest lifts, rep bests, and one-click clears if something was logged wrong.
| Exercise | Best weight | Best reps | Est 1RM | Next | Remove |
|---|---|---|---|---|---|
| Back Squat | 35 kg | 10 | 46.67 kg | Suggested next: 36.25 kg for 6-8 reps. | |
| Standing Calf Raise | 25 kg | 21 | 42.5 kg | Aim to beat last time by 1 rep, or slow the tempo / add a pause. | |
| Barbell Bench Press | 30 kg | 12 | 38 kg | Suggested next: 26.25 kg for 6-8 reps. | |
| Romanian Deadlift | 30 kg | 12 | 35 kg | Suggested next: 26.25 kg for 6-8 reps. | |
| Neutral Grip Lat Pulldown | 22.5 kg | 11 | 28.5 kg | Suggested next: repeat 22.5 kg and try to beat reps or RIR. | |
| Close Grip Bench Press | 25 kg | 3 | 27.5 kg | Suggested next: drop roughly 5% or repeat the weight with cleaner reps. | |
| Cable Lat Pulldown | 20 kg | 16 | 27.33 kg | Suggested next: 16.25 kg for 6-8 reps. | |
| Barbell Bent Over Row | 20 kg | 10 | 26.67 kg | Suggested next: 21.25 kg for 6-8 reps. | |
| Cable Fly | 15 kg | 16 | 18 kg | Suggested next: repeat 10 kg and try to beat reps or RIR. | |
| DB Goblet Squat | 12.5 kg | 10 | 16.67 kg | Suggested next: 13.75 kg for 6-8 reps. | |
| Rope Tricep Pushdown | 10 kg | 16 | 15 kg | Suggested next: 11.25 kg for 6-8 reps. | |
| DB Incline Press | 12.5 kg | 8 | 14.58 kg | Suggested next: repeat 10 kg and try to beat reps or RIR. | |
| Face Pull | 10 kg | 18 | 13.33 kg | Suggested next: 11.25 kg for 6-8 reps. | |
| High to Low Cable Fly | 10 kg | 10 | 13.33 kg | Suggested next: 11.25 kg for 6-8 reps. | |
| DB Bench Press | 10 kg | 10 | 12.33 kg | Suggested next: 8.75 kg for 6-8 reps. | |
| Overhead Cable Tricep Extension | 7.5 kg | 19 | 12.25 kg | Suggested next: 8.75 kg for 6-8 reps. | |
| DB Walking Lunge | 7.5 kg | 16 | 11.5 kg | Suggested next: 8.75 kg for 6-8 reps. | |
| DB Chest Supported Row | 7.5 kg | 12 | 10.5 kg | Suggested next: repeat 7.5 kg and try to beat reps or RIR. | |
| Cable Curl | 7.5 kg | 6 | 9 kg | Suggested next: drop roughly 5% or repeat the weight with cleaner reps. | |
| Rope Cable Curl | 7.5 kg | 10 | 9 kg | Suggested next: repeat 5 kg and try to beat reps or RIR. | |
| Single Arm Cable Press | 7.5 kg | 6 | 9 kg | Suggested next: repeat 5 kg and try to beat reps or RIR. | |
| Hammer Curl | 5 kg | 5 | 5.83 kg | Suggested next: repeat 5 kg and try to beat reps or RIR. | |
| Cable Lateral Raise | 2.5 kg | 10 | 3.33 kg | Suggested next: repeat 2.5 kg and try to beat reps or RIR. | |
| Assisted Pull Up | 0 kg | 6 | 0 kg | Stay at the same difficulty and try to add 1 rep next session. |
Barbell Bench Press progress
GraphThe tracker plots best weight and estimated 1RM by day so your progress is easy to spot.