High Cable Opposite Grip Pullout

Progression Highlights

Starting Suggestions

Steady Opener12.5 lbs

Match your last starting set to groove technique.

  • • Last top set: 22.5 lbs × 8 reps.
  • • 56% of Modern Era PR.
Progression Push14.5 lbs

Nudge the load forward while staying crisp.

  • • 64% of Modern Era PR.
Trend & Recovery
Momentum
Days Since Last Session1
% of Modern Era PR100.0%
Days Since PR1

Recent Workouts

LastJan 10(1d ago)
12.5→22.5 lbs
3 sets · 32 reps · 540 vol

PR Progression (Modern Era)

22.5 lbJan 10(1d ago)
1 set8 reps180 vol

Rep Range Records

1RM29 lbs · 8 repsJan 10 (1d ago)(from 22.5 lbs)
3RM—
5RM—
8RM22.5 lbs · 8 repsJan 10 (1d ago)
10RM—
12RM17.5 lbs · 12 repsJan 10 (1d ago)

Frequently Paired

  1. 1.
    Ab Wheel (kneeling)
    100% of sessions
  2. 2.
    Wide Grip Cable Row
    100% of sessions
  3. 3.
    Machine Pullover
    100% of sessions
  4. 4.
    EZ-Bar Curl
    100% of sessions
  5. 5.
    Machine Preacher Curls
    100% of sessions
  6. 6.
    Hammer Dumbbell Curl
    100% of sessions
  7. 7.
    Plank
    100% of sessions
  8. 8.
    Wide-Grip Lat Pulldown
    100% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)22.5 lbsS1-102026-01-10
(60 days)22.5 lbsS1-102026-01-10
(90 days)22.5 lbsS1-102026-01-10
(180 days)22.5 lbsS1-102026-01-10
(365 days)22.5 lbsS1-102026-01-10
(Modern Era)22.5 lbsS1-102026-01-10
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Cable
Avg. Weight Lifted
16.9
Avg. Improvement
3.33
Highest Weight (Modern Era)
22.5 lbs 2026-01-10
Latest Weight
22.5 lbs 2026-01-10
Lowest Weight
12.5 lbs 2026-01-10
Days
1
Sets
3
Highest Volume (Modern Era)
210 2026-01-10
Reps avg. improvement
1.33

Workout History

S1-103 sets
🏆AT12.5 lb
12
🏆AT17.5 lb
12
🏆AT22.5 lb
8
PR: 22.5 (1 day ago) [100%]