Lat Pulldown Machine

Progression Highlights

Starting Suggestions

Primer Sets85 lbs

Ease back in after 16 days away.

  • • Last session opened with 4 sets.
  • • 53% of Modern Era PR.
Steady Opener100 lbs

Match your last starting set to groove technique.

  • • Last top set: 160 lbs × 6 reps.
  • • 63% of Modern Era PR.
Progression Push105 lbs

Nudge the load forward while staying crisp.

  • • 66% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 33.3%
Days Since Last Session16
% of Modern Era PR100.0%
Days Since PR16

Recent Workouts

LastNov 14(16d ago)
100→160 lbs
4 sets · 42 reps · 5,280 vol
-1Sep 10(81d ago)
90→150 lbs
4 sets · 44 reps · 5,160 vol
-2Sep 2(89d ago)
80→140 lbs
4 sets · 48 reps · 5,280 vol
-3Aug 28(94d ago)
70→130 lbs
4 sets · 48 reps · 4,800 vol
-4Mar 14(261d ago)
66→99 lbs
4 sets · 48 reps · 3,960 vol

PR Progression (Modern Era)

160 lbNov 14(16d ago)
1 set6 reps960 vol
150 lbSep 10(81d ago)
1 set8 reps1,200 vol
140 lbSep 2(89d ago)
1 set12 reps1,680 vol
140 lbSep 1, 2024(455d ago)
1 set8 reps1,120 vol
120 lbFeb 5, 2022(1394d ago)
1 set10 reps1,200 vol
95 lbSep 22, 2021(1530d ago)
3 sets30 reps2,850 vol

Rep Range Records

1RM196 lbs · 12 repsSep 2 (89d ago)(from 140 lbs)
3RM—
5RM160 lbs · 6 repsNov 14 (16d ago)
8RM150 lbs · 8 repsSep 10 (81d ago)
10RM120 lbs · 10 repsFeb 5, 2022 (1394d ago)
12RM140 lbs · 12 repsSep 2 (89d ago)

Frequently Paired

  1. 1.
    Hammer Strength Ab Crunch
    6% of sessions
  2. 2.
    Russian Twist
    13% of sessions
  3. 3.
    Standing Zottman Dumbbell Curls
    6% of sessions
  4. 4.
    Wide Grip Cable Row
    19% of sessions
  5. 5.
    Hollow Hold
    6% of sessions
  6. 6.
    Serratus anterior dumbbell punch
    6% of sessions
  7. 7.
    Machine Pullover
    19% of sessions
  8. 8.
    Isolateral DY Row
    6% of sessions
  9. 9.
    Machine Shoulder (Military) Press
    19% of sessions
  10. 10.
    Machine Incline Bench Press
    6% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)160 lbsF11-14(16 days ago)2025-11-14
(60 days)160 lbsF11-14(16 days ago)2025-11-14
(90 days)160 lbsF11-14(16 days ago)2025-11-14
(180 days)160 lbsF11-14(16 days ago)2025-11-14
(365 days)160 lbsF11-14(16 days ago)2025-11-14
(Modern Era)160 lbsF11-14(16 days ago)2025-11-14
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Machine
Avg. Weight Lifted
98.5
Avg. Improvement
1.9
Highest Weight (Modern Era)
160 lbs 2025-11-14
Latest Weight
160 lbs 2025-11-14
Lowest Weight
50 lbs 2021-11-20
Days
16
Sets
58
Highest Volume (Modern Era)
1680 2025-09-02
Reps avg. improvement
0.24

Workout History

F11-144 sets
100 lb
12 Reps
120 lb
12 Reps
140 lb
12 Reps
🏆AT160 lb
6 Reps
PR: 160 (16 days ago) [100%]
W9-104 sets
90 lb
12 Reps
110 lb
12 Reps
130 lb
12 Reps
🏆AT150 lb
8 Reps
PR: 160 (16 days ago) [94%]
T9-24 sets
80 lb
12 Reps
100 lb
12 Reps
120 lb
12 Reps
🏆AT140 lb
12 Reps
PR: 160 (16 days ago) [88%]
R8-284 sets
70 lb
12 Reps
90 lb
12 Reps
110 lb
12 Reps
130 lb
12 Reps
PR: 160 (16 days ago) [81%]
F3-144 sets
66 lb
12 Reps
77 lb
12 Reps
88 lb
12 Reps
99 lb
12 Reps
PR: 160 (16 days ago) [62%]
W1-15 sets
60 lb
12 Reps
80 lb
12 Reps
100 lb
12 Reps
120 lb
12 Reps
140 lb
8 Reps
PR: 160 (16 days ago) [88%]