Machine Pullover

Progression Highlights

Starting Suggestions

Steady Opener140 lbs

Match your last starting set to groove technique.

  • • Last top set: 220 lbs × 8 reps.
  • • 64% of Modern Era PR.
Progression Push147 lbs

Nudge the load forward while staying crisp.

  • • 67% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 197.4%
Days Since Last Session5
% of Modern Era PR100.0%
Days Since PR5

Recent Workouts

LastJan 10(5d ago)
140→220 lbs
4 sets · 38 reps · 6,840 vol
-1Dec 28, 2025(18d ago)
90→210 lbs
4 sets · 44 reps · 6,960 vol
-2Dec 9, 2025(37d ago)
90→200 lbs
4 sets · 48 reps · 7,320 vol
-3Nov 26, 2025(50d ago)
90→180 lbs
4 sets · 48 reps · 6,840 vol
-4Nov 1, 2025(75d ago)
90→140 lbs
2 sets · 20 reps · 2,300 vol

PR Progression (Modern Era)

220 lbJan 10(5d ago)
1 set8 reps1,760 vol
210 lbDec 28, 2025(18d ago)
1 set8 reps1,680 vol
200 lbSep 1, 2024(501d ago)
1 set12 reps2,400 vol
190 lbAug 29, 2024(504d ago)
1 set10 reps1,900 vol
180 lbAug 21, 2024(512d ago)
1 set7 reps1,260 vol
150 lbAug 12, 2024(521d ago)
1 set12 reps1,800 vol

Rep Range Records

1RM280 lbs · 12 repsSep 1, 2024 (501d ago)(from 200 lbs)
3RM—
5RM—
8RM220 lbs · 8 repsJan 10 (5d ago)
10RM190 lbs · 10 repsAug 29, 2024 (504d ago)
12RM200 lbs · 12 repsSep 1, 2024 (501d ago)

Frequently Paired

  1. 1.
    Wide Grip Cable Row
    22% of sessions
  2. 2.
    Kitty Cat Curl
    9% of sessions
  3. 3.
    Rotary Torso Machine
    16% of sessions
  4. 4.
    Weighted Hyperextension
    11% of sessions
  5. 5.
    Upright Cable Row
    9% of sessions
  6. 6.
    Cable Crunch
    24% of sessions
  7. 7.
    Seated Cable Row
    16% of sessions
  8. 8.
    Machine Preacher Curls
    13% of sessions
  9. 9.
    Cable Standing Lateral Raise (Cuffed)
    7% of sessions
  10. 10.
    Exercise Ball Crunch
    49% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)220 lbsS1-102026-01-10
(60 days)220 lbsS1-102026-01-10
(90 days)220 lbsS1-102026-01-10
(180 days)220 lbsS1-102026-01-10
(365 days)220 lbsS1-102026-01-10
(Modern Era)220 lbsS1-102026-01-10
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Secondary
Chest
Equipment
Machine
Avg. Weight Lifted
137.4
Avg. Improvement
1.07
Highest Weight (Modern Era)
220 lbs 2026-01-10
Latest Weight
220 lbs 2026-01-10
Lowest Weight
20 lbs 2024-07-21
Days
55
Sets
205
Gap
20
Highest Volume (Modern Era)
2400 2024-09-01
Reps avg. improvement
0.07

Workout History

S1-104 sets
140 lb
12
180 lb
10
200 lb
8
⭐ME220 lb
8
PR: 220 (5 days ago) [100%]
U12-284 sets
90 lb
12
160 lb
12
190 lb
12
⭐ME210 lb
8
PR: 220 (5 days ago) [95%]
T12-94 sets
90 lb
12
140 lb
12
180 lb
12
200 lb
12
PR: 220 (5 days ago) [91%]
W11-264 sets
90 lb
12
140 lb
12
160 lb
12
180 lb
12
PR: 220 (5 days ago) [82%]
S11-12 sets
90 lb
10
140 lb
10
PR: 220 (5 days ago) [64%]
W9-104 sets
100 lb
12
140 lb
12
160 lb
12
180 lb
12
PR: 220 (5 days ago) [82%]