Machine Pullover

Progression Highlights

Starting Suggestions

Steady Opener90 lbs

Match your last starting set to groove technique.

  • • Last top set: 180 lbs × 12 reps.
  • • 45% of Modern Era PR.
Progression Push94.5 lbs

Nudge the load forward while staying crisp.

  • • 47% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendSTABLE · 0.0%
Days Since Last Session4
% of Modern Era PR90.0%
Days Since PR455

Recent Workouts

LastNov 26(4d ago)
90→180 lbs
4 sets · 48 reps · 6,840 vol
-1Nov 1(29d ago)
90→140 lbs
2 sets · 20 reps · 2,300 vol
-2Sep 10(81d ago)
100→180 lbs
4 sets · 48 reps · 6,960 vol
-3Aug 20(102d ago)
90→180 lbs
4 sets · 48 reps · 6,840 vol
-4Aug 11(111d ago)
90→180 lbs
4 sets · 48 reps · 6,840 vol

PR Progression (Modern Era)

200 lbSep 1, 2024(455d ago)
1 set12 reps2,400 vol
190 lbAug 29, 2024(458d ago)
1 set10 reps1,900 vol
180 lbAug 21, 2024(466d ago)
1 set7 reps1,260 vol
150 lbAug 12, 2024(475d ago)
1 set12 reps1,800 vol
125 lbSep 29, 2023(793d ago)
1 set8 reps1,000 vol

Rep Range Records

1RM280 lbs · 12 repsSep 1, 2024 (455d ago)(from 200 lbs)
3RM—
5RM—
8RM165 lbs · 8 repsNov 17, 2024 (378d ago)
10RM190 lbs · 10 repsAug 29, 2024 (458d ago)
12RM200 lbs · 12 repsSep 1, 2024 (455d ago)

Frequently Paired

  1. 1.
    Wide Grip Cable Row
    21% of sessions
  2. 2.
    Upright Cable Row
    10% of sessions
  3. 3.
    Cable Crunch
    25% of sessions
  4. 4.
    Rotary Torso Machine
    15% of sessions
  5. 5.
    Seated Cable Row
    15% of sessions
  6. 6.
    Weighted Hyperextension
    10% of sessions
  7. 7.
    Cable Standing Lateral Raise (Cuffed)
    8% of sessions
  8. 8.
    Exercise Ball Crunch
    50% of sessions
  9. 9.
    Face Pull
    10% of sessions
  10. 10.
    Machine Preacher Curls
    12% of sessions
Action: Try 190 lbs for working sets
(30 days)180 lbsW11-26(4 days ago)2025-11-26
(60 days)180 lbsW11-26(4 days ago)2025-11-26
(90 days)180 lbsW9-10(81 days ago)2025-09-10
(180 days)180 lbsT6-17(166 days ago)2025-06-17
(365 days)200 lbsM3-31(244 days ago)2025-03-31
(Modern Era)200 lbsU9-1-24(455 days ago)2024-09-01
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Secondary
Chest
Equipment
Machine
Avg. Weight Lifted
135.9
Avg. Improvement
1.14
Highest Weight (Modern Era)
200 lbs 2024-09-01
Latest Weight
180 lbs 2025-11-26
Lowest Weight
20 lbs 2024-07-21
Days
52
Sets
193
Gap
60
Highest Volume (Modern Era)
2400 2024-09-01
Reps avg. improvement
0.07

Workout History

W11-264 sets
90 lb
12 Reps
140 lb
12 Reps
160 lb
12 Reps
180 lb
12 Reps
PR: 200 (455 days ago) [90%]
S11-12 sets
90 lb
10 Reps
140 lb
10 Reps
PR: 200 (455 days ago) [70%]
W9-104 sets
100 lb
12 Reps
140 lb
12 Reps
160 lb
12 Reps
180 lb
12 Reps
PR: 200 (455 days ago) [90%]
W8-204 sets
90 lb
12 Reps
140 lb
12 Reps
160 lb
12 Reps
180 lb
12 Reps
PR: 200 (455 days ago) [90%]
M8-114 sets
90 lb
12 Reps
140 lb
12 Reps
160 lb
12 Reps
180 lb
12 Reps
PR: 200 (455 days ago) [90%]
F7-254 sets
90 lb
12 Reps
140 lb
12 Reps
160 lb
12 Reps
180 lb
12 Reps
PR: 200 (455 days ago) [90%]