Machine Back Extension

Progression Highlights

Starting Suggestions

Steady Opener180 lbs

Match your last starting set to groove technique.

  • • Last top set: 225 lbs × 12 reps.
  • • 80% of Modern Era PR.
Progression Push189 lbs

Nudge the load forward while staying crisp.

  • • 84% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 116.0%
Days Since Last Session1
% of Modern Era PR100.0%
Days Since PR1

Recent Workouts

LastJan 9(1d ago)
180→225 lbs
8 sets · 96 reps · 19,440 vol
-1Jan 4(6d ago)
175→220 lbs
4 sets · 48 reps · 9,480 vol
-2Dec 28, 2025(13d ago)
170→215 lbs
4 sets · 48 reps · 9,240 vol
-3Dec 12, 2025(29d ago)
100→145 lbs
4 sets · 48 reps · 5,880 vol
-4Nov 18, 2025(53d ago)
165→210 lbs
4 sets · 48 reps · 9,000 vol

PR Progression (Modern Era)

225 lbJan 9(1d ago)
2 sets24 reps5,400 vol
220 lbJan 4(6d ago)
1 set12 reps2,640 vol
215 lbDec 28, 2025(13d ago)
1 set12 reps2,580 vol
210 lbNov 18, 2025(53d ago)
1 set12 reps2,520 vol
205 lbSep 20, 2025(112d ago)
1 set12 reps2,460 vol
200 lbAug 25, 2025(138d ago)
1 set12 reps2,400 vol

Rep Range Records

1RM315 lbs · 12 repsJan 9 (1d ago)(from 225 lbs)
3RM—
5RM—
8RM205 lbs · 8 repsOct 27, 2025 (75d ago)
10RM175 lbs · 10 repsMay 14, 2025 (241d ago)
12RM225 lbs · 12 repsJan 9 (1d ago)

Frequently Paired

  1. 1.
    Lat Pulldown
    21% of sessions
  2. 2.
    Barbell Side Bend
    12% of sessions
  3. 3.
    Wide Grip Cable Row
    14% of sessions
  4. 4.
    Reverse Flyes
    24% of sessions
  5. 5.
    Machine Ab Crunch
    12% of sessions
  6. 6.
    Machine Seated Row
    10% of sessions
  7. 7.
    Decline Crunch
    9% of sessions
  8. 8.
    Machine Chest Press
    9% of sessions
  9. 9.
    Close Grip Lat Pulldown
    5% of sessions
  10. 10.
    Machine Chest Fly (Pec Deck)
    24% of sessions
Action: Try 240 lbs for working sets
(30 days)225 lbsF1-92026-01-09
(60 days)225 lbsF1-92026-01-09
(90 days)225 lbsF1-92026-01-09
(180 days)225 lbsF1-92026-01-09
(365 days)225 lbsF1-92026-01-09
(Modern Era)225 lbsF1-92026-01-09
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Machine
Avg. Weight Lifted
100.4
Avg. Improvement
1.24
Highest Weight (Modern Era)
225 lbs 2026-01-09
Latest Weight
225 lbs 2026-01-09
Lowest Weight
0 lbs 2014-10-16 18:13:26
Days
58
Sets
194
Gap
15
Highest Volume (Modern Era)
2700 2026-01-09
Reps avg. improvement
0.12

Workout History

F1-98 sets
180 lb
12
195 lb
12
210 lb
12
⭐ME225 lb
12
180 lb
12
195 lb
12
210 lb
12
225 lb
12
PR: 225 (1 day ago) [100%]
U1-44 sets
175 lb
12
190 lb
12
205 lb
12
⭐ME220 lb
12
PR: 225 (1 day ago) [98%]
U12-284 sets
170 lb
12
185 lb
12
200 lb
12
⭐ME215 lb
12
PR: 225 (1 day ago) [96%]
F12-124 sets
100 lb
12
115 lb
12
130 lb
12
145 lb
12
PR: 225 (1 day ago) [64%]
Tired at end of workout
T11-184 sets
165 lb
12
180 lb
12
195 lb
12
⭐ME210 lb
12
PR: 225 (1 day ago) [93%]
T11-114 sets
160 lb
12
175 lb
12
190 lb
12
205 lb
12
PR: 225 (1 day ago) [91%]