Isolateral Plate Loaded High Row

Progression Highlights

Starting Suggestions

Primer Sets59.5 lbs

Ease back in after 355 days away.

  • • Last session opened with 4 sets.
  • • 33% of Modern Era PR.
Steady Opener70 lbs

Match your last starting set to groove technique.

  • • Last top set: 180 lbs × 12 reps.
  • • 39% of Modern Era PR.
Progression Push73.5 lbs

Nudge the load forward while staying crisp.

  • • 41% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 18.2%
Days Since Last Session355
% of Modern Era PR100.0%
Days Since PR494

Recent Workouts

LastDec 10, 2024(355d ago)
70→180 lbs
4 sets · 48 reps · 6,360 vol
-1Nov 23, 2024(372d ago)
50→180 lbs
5 sets · 58 reps · 7,800 vol
-2Aug 7, 2024(480d ago)
110→180 lbs
4 sets · 42 reps · 6,040 vol
-3Jul 24, 2024(494d ago)
90→180 lbs
4 sets · 42 reps · 5,800 vol
-4Jul 12, 2024(506d ago)
90→160 lbs
4 sets · 42 reps · 5,380 vol

PR Progression (Modern Era)

180 lbNov 23, 2024(372d ago)
3 sets34 reps6,120 vol
180 lbJul 24, 2024(494d ago)
1 set8 reps1,440 vol
170 lbMar 16, 2024(624d ago)
1 set10 reps1,700 vol
130 lbAug 15, 2023(838d ago)
2 sets24 reps3,120 vol
90 lbJul 27, 2023(857d ago)
1 set12 reps1,080 vol
65 lbMay 14, 2023(931d ago)
1 set24 reps1,560 vol

Rep Range Records

1RM252 lbs · 12 repsNov 23, 2024 (372d ago)(from 180 lbs)
3RM—
5RM—
8RM180 lbs · 8 repsJul 24, 2024 (494d ago)
10RM180 lbs · 10 repsNov 23, 2024 (372d ago)
12RM180 lbs · 12 repsNov 23, 2024 (372d ago)

Frequently Paired

  1. 1.
    Palms-Down Dumbbell Wrist Curl Over A Bench
    36% of sessions
  2. 2.
    Palms-Up Dumbbell Wrist Curl Over A Bench
    27% of sessions
  3. 3.
    Chin-Up
    27% of sessions
  4. 4.
    Pin Press
    9% of sessions
  5. 5.
    One Arm Lat Pulldown
    9% of sessions
  6. 6.
    Straight Arm Pulldown
    27% of sessions
  7. 7.
    Reverse Cable Flyes
    9% of sessions
  8. 8.
    Reverse Grip Triceps Pushdown
    9% of sessions
  9. 9.
    Seated Cable Row
    36% of sessions
  10. 10.
    Reverse Crunch
    9% of sessions
Action: Try 190 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)180 lbsT12-10(355 days ago)2024-12-10
(Modern Era)180 lbsW7-24-24(494 days ago)2024-07-24
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Machine
Avg. Weight Lifted
109.9
Avg. Improvement
2.93
Highest Weight (Modern Era)
180 lbs 2024-07-24
Latest Weight
180 lbs 2024-12-10
Lowest Weight
45 lbs 2023-05-14
Days
11
Sets
46
Highest Volume (Modern Era)
2160 2024-11-23
Reps avg. improvement
0.35

Workout History

T12-104 sets
70 lb
12 Reps
120 lb
12 Reps
160 lb
12 Reps
180 lb
12 Reps
PR: 180 (494 days ago) [100%]
S11-23-245 sets
50 lb
12 Reps
90 lb
12 Reps
🏆AT180 lb
12 Reps
180 lb
12 Reps
180 lb
10 Reps
PR: 180 (494 days ago) [100%]
W8-7-244 sets
110 lb
12 Reps
140 lb
12 Reps
160 lb
10 Reps
180 lb
8 Reps
PR: 180 (494 days ago) [100%]
W7-24-244 sets
90 lb
12 Reps
140 lb
12 Reps
160 lb
10 Reps
🏆AT180 lb
8 Reps
PR: 180 (494 days ago) [100%]
F7-12-244 sets
90 lb
12 Reps
130 lb
10 Reps
140 lb
10 Reps
160 lb
10 Reps
PR: 180 (494 days ago) [89%]
W6-19-244 sets
90 lb
12 Reps
110 lb
12 Reps
130 lb
12 Reps
150 lb
8 Reps
PR: 180 (494 days ago) [83%]