Machine Back Extension

Progression Highlights

Starting Suggestions

Primer Sets148.5 lbs

Ease back in after 7 days away.

  • • Last session opened with 4 sets.
  • • 71% of Modern Era PR.
Steady Opener165 lbs

Match your last starting set to groove technique.

  • • Last top set: 210 lbs × 12 reps.
  • • 79% of Modern Era PR.
Progression Push173.5 lbs

Nudge the load forward while staying crisp.

  • • 83% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendDOWN · -2.2%
Days Since Last Session7
% of Modern Era PR100.0%
Days Since PR7

Recent Workouts

LastNov 18(7d ago)
165→210 lbs
4 sets · 48 reps · 9,000 vol
-1Nov 11(14d ago)
160→205 lbs
4 sets · 48 reps · 8,760 vol
-2Nov 4(21d ago)
165→165 lbs
1 set · 12 reps · 1,980 vol
-3Oct 27(29d ago)
130→205 lbs
4 sets · 32 reps · 5,480 vol
-4Oct 12(44d ago)
100→125 lbs
4 sets · 80 reps · 9,200 vol

PR Progression (Modern Era)

210 lbNov 18(7d ago)
1 set12 reps2,520 vol
205 lbSep 20(66d ago)
1 set12 reps2,460 vol
200 lbAug 25(92d ago)
1 set12 reps2,400 vol
195 lbAug 16(101d ago)
1 set12 reps2,340 vol
190 lbAug 7(110d ago)
1 set12 reps2,280 vol
185 lbJul 31(117d ago)
1 set12 reps2,220 vol

Rep Range Records

1RM294 lbs · 12 repsNov 18 (7d ago)(from 210 lbs)
3RM—
5RM—
8RM205 lbs · 8 repsOct 27 (29d ago)
10RM175 lbs · 10 repsMay 14 (195d ago)
12RM210 lbs · 12 repsNov 18 (7d ago)

Frequently Paired

  1. 1.
    Lat Pulldown
    22% of sessions
  2. 2.
    Barbell Side Bend
    13% of sessions
  3. 3.
    Wide Grip Cable Row
    13% of sessions
  4. 4.
    Machine Ab Crunch
    13% of sessions
  5. 5.
    Decline Crunch
    9% of sessions
  6. 6.
    Machine Chest Press
    9% of sessions
  7. 7.
    Reverse Flyes
    22% of sessions
  8. 8.
    Machine Seated Row
    9% of sessions
  9. 9.
    Machine Chest Fly (Pec Deck)
    26% of sessions
  10. 10.
    Cable Serratus Jab
    6% of sessions
Action: Try 225 lbs for working sets
(30 days)210 lbsT11-18(7 days ago)2025-11-18
(60 days)210 lbsT11-18(7 days ago)2025-11-18
(90 days)210 lbsT11-18(7 days ago)2025-11-18
(180 days)210 lbsT11-18(7 days ago)2025-11-18
(365 days)210 lbsT11-18(7 days ago)2025-11-18
(Modern Era)210 lbsT11-18(7 days ago)2025-11-18
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Machine
Avg. Weight Lifted
91.6
Avg. Improvement
1.24
Highest Weight (Modern Era)
210 lbs 2025-11-18
Latest Weight
210 lbs 2025-11-18
Lowest Weight
25 lbs 2014-11-26
Days
54
Sets
174
Gap
30
Highest Volume (Modern Era)
2520 2025-11-18
Reps avg. improvement
0.14

Workout History

T11-184 sets
165 lb
12 Reps
180 lb
12 Reps
195 lb
12 Reps
⭐ME210 lb
12 Reps
PR: 210 (7 days ago)
T11-114 sets
160 lb
12 Reps
175 lb
12 Reps
190 lb
12 Reps
205 lb
12 Reps
PR: 210 (7 days ago)
T11-41 sets
165 lb
12 Reps
PR: 210 (7 days ago)
"Tired today and tried to squeeze one in with limited time
M10-274 sets
130 lb
8 Reps
160 lb
8 Reps
190 lb
8 Reps
205 lb
8 Reps
PR: 210 (7 days ago)
U10-124 sets
100 lb
20 Reps
115 lb
20 Reps
120 lb
20 Reps
125 lb
20 Reps
PR: 210 (7 days ago)
S9-204 sets
160 lb
12 Reps
175 lb
12 Reps
190 lb
12 Reps
⭐ME205 lb
12 Reps
PR: 210 (7 days ago)