Isolateral Plate Loaded Row

Progression Highlights

Starting Suggestions

Primer Sets38.5 lbs

Ease back in after 15 days away.

  • • Last session opened with 4 sets.
  • • 19% of Modern Era PR.
Steady Opener45 lbs

Match your last starting set to groove technique.

  • • Last top set: 100 lbs × 8 reps.
  • • 23% of Modern Era PR.
Progression Push47.5 lbs

Nudge the load forward while staying crisp.

  • • 24% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendDOWN · -40.9%
Days Since Last Session15
% of Modern Era PR50.0%
Days Since PR1003

Recent Workouts

LastDec 31, 2025(15d ago)
45→100 lbs
4 sets · 44 reps · 3,260 vol
-1Dec 17, 2025(29d ago)
45→110 lbs
4 sets · 46 reps · 3,500 vol
-2Apr 23, 2025(267d ago)
45→75 lbs
4 sets · 48 reps · 2,880 vol
-3Mar 6, 2025(315d ago)
45→70 lbs
3 sets · 45 reps · 2,550 vol
-4Oct 15, 2024(457d ago)
90→150 lbs
4 sets · 48 reps · 5,520 vol

PR Progression (Modern Era)

200 lbApr 17, 2023(1003d ago)
1 set12 reps2,400 vol
190 lbAug 13, 2022(1250d ago)
1 set10 reps1,900 vol

Rep Range Records

1RM280 lbs · 12 repsApr 17, 2023 (1003d ago)(from 200 lbs)
3RM—
5RM—
8RM180 lbs · 8 repsMar 4, 2024 (681d ago)
10RM190 lbs · 10 repsAug 13, 2022 (1250d ago)
12RM200 lbs · 12 repsApr 17, 2023 (1003d ago)

Frequently Paired

  1. 1.
    Lat Pulldown
    35% of sessions
  2. 2.
    Close-Grip Front Lat Pulldown
    16% of sessions
  3. 3.
    Seated Cable Row
    38% of sessions
  4. 4.
    One-Arm Dumbbell Row
    22% of sessions
  5. 5.
    Weighted Hyperextension
    22% of sessions
  6. 6.
    Straight Arm Pulldown
    19% of sessions
  7. 7.
    Wide-Grip Lat Pulldown
    35% of sessions
  8. 8.
    Bent-Arm Barbell Pullover
    8% of sessions
  9. 9.
    T-Bar Row
    11% of sessions
  10. 10.
    Wide Grip Cable Row
    16% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)110 lbsW12-172025-12-17
(60 days)110 lbsW12-172025-12-17
(90 days)110 lbsW12-172025-12-17
(180 days)110 lbsW12-172025-12-17
(365 days)110 lbsW12-172025-12-17
(Modern Era)200 lbs 2023-04-17 11:45:15
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Machine
Avg. Weight Lifted
108.6
Avg. Improvement
2.21
Highest Weight (Modern Era)
200 lbs 2023-04-17 11:45:15
Latest Weight
100 lbs 2025-12-31
Lowest Weight
35 lbs 2016-11-07 15:01:41
Days
37
Sets
120
Gap
200
Highest Volume (Modern Era)
2400 2023-04-17 11:45:15
Reps avg. improvement
0.13

Workout History

W12-314 sets
45 lb
12
70 lb
12
90 lb
12
100 lb
8
PR: 200 (1003 days ago) [50%]
Logging single plate. Normalize weighs
W12-174 sets
45 lb
12
65 lb
12
90 lb
12
110 lb
10
PR: 200 (1003 days ago) [55%]
W4-234 sets
45 lb
12
55 lb
12
65 lb
12
75 lb
12
PR: 200 (1003 days ago) [38%]
Single arm each side
R3-63 sets
45 lb
15
55 lb
15
70 lb
15
PR: 200 (1003 days ago) [35%]
Neutral grip. Perpendicular to ground. Change to single arm
T10-15-244 sets
90 lb
12
90 lb
12
130 lb
12
150 lb
12
PR: 200 (1003 days ago) [75%]
M3-4-244 sets
90 lb
12
140 lb
10
160 lb
10
180 lb
8
PR: 200 (1003 days ago) [90%]