Isolateral Plate Loaded Row

Progression Highlights

Starting Suggestions

Primer Sets38.5 lbs

Ease back in after 221 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: 75 lbs × 12 reps.
  • • 23% of Modern Era PR.
Progression Push47.5 lbs

Nudge the load forward while staying crisp.

  • • 24% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -33.9%
Days Since Last Session221
% of Modern Era PR37.5%
Days Since PR958

Recent Workouts

LastApr 23(221d ago)
45→75 lbs
4 sets · 48 reps · 2,880 vol
-1Mar 6(269d ago)
45→70 lbs
3 sets · 45 reps · 2,550 vol
-2Oct 15, 2024(411d ago)
90→150 lbs
4 sets · 48 reps · 5,520 vol
-3Mar 4, 2024(636d ago)
90→180 lbs
4 sets · 40 reps · 5,520 vol
-4Jan 7, 2024(693d ago)
90→160 lbs
3 sets · 34 reps · 4,360 vol

PR Progression (Modern Era)

200 lbApr 17, 2023(958d ago)
1 set12 reps2,400 vol
190 lbAug 13, 2022(1205d ago)
1 set10 reps1,900 vol

Rep Range Records

1RM280 lbs · 12 repsApr 17, 2023 (958d ago)(from 200 lbs)
3RM—
5RM—
8RM180 lbs · 8 repsMar 4, 2024 (636d ago)
10RM190 lbs · 10 repsAug 13, 2022 (1205d ago)
12RM200 lbs · 12 repsApr 17, 2023 (958d ago)

Frequently Paired

  1. 1.
    Close-Grip Front Lat Pulldown
    17% of sessions
  2. 2.
    Lat Pulldown
    37% of sessions
  3. 3.
    One-Arm Dumbbell Row
    23% of sessions
  4. 4.
    Straight Arm Pulldown
    20% of sessions
  5. 5.
    Weighted Hyperextension
    20% of sessions
  6. 6.
    Seated Cable Row
    34% of sessions
  7. 7.
    Bent-Arm Barbell Pullover
    9% of sessions
  8. 8.
    Wide-Grip Lat Pulldown
    31% of sessions
  9. 9.
    T-Bar Row
    11% of sessions
  10. 10.
    Wide Grip Cable Row
    11% of sessions
Action: Try 80 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)75 lbsW4-23(221 days ago)2025-04-23
(Modern Era)200 lbsM4-17-23(958 days ago)2023-04-17
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Machine
Avg. Weight Lifted
110.8
Avg. Improvement
2.37
Highest Weight (Modern Era)
200 lbs 2023-04-17
Latest Weight
75 lbs 2025-04-23
Lowest Weight
35 lbs 2016-11-07
Days
35
Sets
112
Gap
225
Highest Volume (Modern Era)
2400 2023-04-17
Reps avg. improvement
0.14

Workout History

W4-234 sets
45 lb
12 Reps
55 lb
12 Reps
65 lb
12 Reps
75 lb
12 Reps
PR: 200 (958 days ago) [38%]
Single arm each side
R3-63 sets
45 lb
15 Reps
55 lb
15 Reps
70 lb
15 Reps
PR: 200 (958 days ago) [35%]
Neutral grip. Perpendicular to ground. Change to single arm
T10-15-244 sets
90 lb
12 Reps
90 lb
12 Reps
130 lb
12 Reps
150 lb
12 Reps
PR: 200 (958 days ago) [75%]
M3-4-244 sets
90 lb
12 Reps
140 lb
10 Reps
160 lb
10 Reps
180 lb
8 Reps
PR: 200 (958 days ago) [90%]
U1-7-243 sets
90 lb
12 Reps
140 lb
12 Reps
160 lb
10 Reps
PR: 200 (958 days ago) [80%]
M4-17-234 sets
90 lb
12 Reps
180 lb
12 Reps
180 lb
12 Reps
⭐ME200 lb
12 Reps
PR: 200 (958 days ago) [100%]