Lat Pulldown

Progression Highlights

Starting Suggestions

Primer Sets66 lbs

Ease back in after 269 days away.

  • • Last session opened with 3 sets.
  • • 46% of Modern Era PR.
Steady Opener77.5 lbs

Match your last starting set to groove technique.

  • • Last top set: 100 lbs × 15 reps.
  • • 53% of Modern Era PR.
Progression Push81.5 lbs

Nudge the load forward while staying crisp.

  • • 56% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 87.5%
Days Since Last Session269
% of Modern Era PR69.0%
Days Since PR813

Recent Workouts

LastMar 6(269d ago)
77.5→100 lbs
3 sets · 45 reps · 3,938 vol
-1Feb 1(302d ago)
60→90 lbs
4 sets · 48 reps · 3,600 vol
-2Sep 9, 2023(813d ago)
100→145 lbs
4 sets · 42 reps · 5,040 vol
-3Jul 29, 2023(855d ago)
85→100 lbs
4 sets · 43 reps · 4,120 vol
-4Nov 5, 2022(1121d ago)
60→80 lbs
3 sets · 30 reps · 2,100 vol

PR Progression (Modern Era)

145 lbSep 9, 2023(813d ago)
1 set8 reps1,160 vol
130 lbAug 13, 2022(1205d ago)
1 set9 reps1,170 vol
115 lbMay 31, 2021(1644d ago)
1 set10 reps1,150 vol
100 lbMay 18, 2021(1657d ago)
1 set10 reps1,000 vol

Rep Range Records

1RM184 lbs · 8 repsSep 9, 2023 (813d ago)(from 145 lbs)
3RM—
5RM—
8RM145 lbs · 8 repsSep 9, 2023 (813d ago)
10RM130 lbs · 10 repsSep 9, 2023 (813d ago)
12RM115 lbs · 12 repsSep 9, 2023 (813d ago)

Frequently Paired

  1. 1.
    One-Arm Dumbbell Row
    24% of sessions
  2. 2.
    Isolateral Plate Loaded Row
    18% of sessions
  3. 3.
    Seated Cable Row
    27% of sessions
  4. 4.
    Machine Back Extension
    17% of sessions
  5. 5.
    Reverse Flyes
    32% of sessions
  6. 6.
    Straight Arm Pulldown
    11% of sessions
  7. 7.
    Weighted Hyperextension
    11% of sessions
  8. 8.
    Standing Dumbbell Shoulder Press
    13% of sessions
  9. 9.
    T-Bar Row
    7% of sessions
  10. 10.
    Exercise Ball Crunch
    41% of sessions
Action: Try 105 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)100 lbsR3-6(269 days ago)2025-03-06
(Modern Era)145 lbsS9-9-23(813 days ago)2023-09-09
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Machine
Avg. Weight Lifted
127.1
Avg. Improvement
0.85
Highest Weight (Modern Era)
145 lbs 2023-09-09
Latest Weight
100 lbs 2025-03-06
Lowest Weight
13.5 lbs 2021-06-07
Days
71
Sets
220
Gap
100
Highest Volume (Modern Era)
1500 2025-03-06
Reps avg. improvement
0.05

Workout History

R3-63 sets
77.5 lb
15 Reps
85 lb
15 Reps
100 lb
15 Reps
PR: 145 (813 days ago) [69%]
Narrow underhand
S2-14 sets
60 lb
12 Reps
70 lb
12 Reps
80 lb
12 Reps
90 lb
12 Reps
PR: 145 (813 days ago) [62%]
Narrow grip
S9-9-234 sets
100 lb
12 Reps
115 lb
12 Reps
130 lb
10 Reps
⭐ME145 lb
8 Reps
PR: 145 (813 days ago) [100%]
S7-29-234 sets
85 lb
12 Reps
100 lb
12 Reps
100 lb
12 Reps
100 lb
7 Reps
PR: 145 (813 days ago) [69%]
S11-5-223 sets
60 lb
10 Reps
70 lb
10 Reps
80 lb
10 Reps
PR: 145 (813 days ago) [55%]
S8-13-222 sets
100 lb
10 Reps
⭐ME130 lb
9 Reps
PR: 145 (813 days ago) [90%]