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#7 shot is not legal for clay sports as far as I know. Unless you mean 7.5
#8 1-1/8 oz 2-3/4 dram is what I normally shoot trap with. My trap gun chews targets with these from the 16. I would go with heavier loads if I shot further back in handicap.
That's pretty much the old "standard" 3 dram "Heavy" Target load.
It will work just fine for all 3 disciplines ... but may be a little shy for good breaks at Trap from the back fence at Handicap. Lots of guys use them back to 21 or so. No problems whatsoever at Skeet, and a very useful "one shell to do it all" for S/C , although some prefer 7-1/2's for rabbitts and the really long stuff.