Close Grip Lat Pulldown

Progression Highlights

Starting Suggestions

Primer Sets81 lbs

Ease back in after 11 days away.

  • • Last session opened with 4 sets.
  • • 62% of Modern Era PR.
Steady Opener90 lbs

Match your last starting set to groove technique.

  • • Last top set: 130 lbs × 12 reps.
  • • 69% of Modern Era PR.
Progression Push94.5 lbs

Nudge the load forward while staying crisp.

  • • 73% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 60.0%
Days Since Last Session11
% of Modern Era PR100.0%
Days Since PR11

Recent Workouts

LastJan 4(11d ago)
90→130 lbs
4 sets · 48 reps · 5,400 vol
-1Nov 11, 2025(65d ago)
80→120 lbs
4 sets · 40 reps · 4,000 vol
-2Oct 27, 2025(80d ago)
70→110 lbs
4 sets · 32 reps · 2,880 vol
-3Oct 19, 2025(88d ago)
60→100 lbs
4 sets · 32 reps · 2,560 vol
-4Apr 7, 2025(283d ago)
60→90 lbs
3 sets · 45 reps · 3,375 vol

PR Progression (Modern Era)

130 lbJan 4(11d ago)
1 set12 reps1,560 vol
120 lbNov 11, 2025(65d ago)
1 set8 reps960 vol
110 lbOct 27, 2025(80d ago)
1 set8 reps880 vol
100 lbOct 19, 2025(88d ago)
1 set8 reps800 vol
90 lbApr 7, 2025(283d ago)
1 set15 reps1,350 vol

Rep Range Records

1RM182 lbs · 12 repsJan 4 (11d ago)(from 130 lbs)
3RM—
5RM—
8RM120 lbs · 8 repsNov 11, 2025 (65d ago)
10RM—
12RM130 lbs · 12 repsJan 4 (11d ago)

Frequently Paired

  1. 1.
    Cable Shrug-In
    40% of sessions
  2. 2.
    High-Cable Lateral Raise
    40% of sessions
  3. 3.
    Incline Dumbbell Row
    40% of sessions
  4. 4.
    Chest Supported T-Bar Row
    20% of sessions
  5. 5.
    One-Arm Reverse Fly on Pec Deck
    20% of sessions
  6. 6.
    Single Arm Cable Row
    20% of sessions
  7. 7.
    Wall Slides
    20% of sessions
  8. 8.
    Cable Serratus Fly
    20% of sessions
  9. 9.
    Machine Back Extension
    60% of sessions
  10. 10.
    Bent Over Barbell Row
    20% of sessions
Action: Try 140 lbs for working sets
(30 days)130 lbsU1-42026-01-04
(60 days)130 lbsU1-42026-01-04
(90 days)130 lbsU1-42026-01-04
(180 days)130 lbsU1-42026-01-04
(365 days)130 lbsU1-42026-01-04
(Modern Era)130 lbsU1-42026-01-04
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Cable
Avg. Weight Lifted
92.5
Avg. Improvement
3.68
Highest Weight (Modern Era)
130 lbs 2026-01-04
Latest Weight
130 lbs 2026-01-04
Lowest Weight
60 lbs 2025-04-07
Days
5
Sets
19
Highest Volume (Modern Era)
1560 2026-01-04
Reps avg. improvement
0.37

Workout History

U1-44 sets
90 lb
12
110 lb
12
🏆AT120 lb
12
🏆AT130 lb
12
PR: 130 (11 days ago) [100%]
T11-114 sets
80 lb
12
100 lb
12
110 lb
8
🏆AT120 lb
8
PR: 130 (11 days ago) [92%]
M10-274 sets
70 lb
8
80 lb
8
100 lb
8
🏆AT110 lb
8
PR: 130 (11 days ago) [85%]
U10-194 sets
60 lb
8
70 lb
8
90 lb
8
🏆AT100 lb
8
PR: 130 (11 days ago) [77%]
program: Jeff Nippard min max week 1 day 3
M4-73 sets
🏆AT60 lb
15
🏆AT75 lb
15
🏆AT90 lb
15
PR: 130 (11 days ago) [69%]