Rack Pull

Progression Highlights

Starting Suggestions

Primer Sets38.5 lbs

Ease back in after 315 days away.

  • • Last session opened with 4 sets.
  • • 33% of Modern Era PR.
Steady Opener45 lbs

Match your last starting set to groove technique.

  • • Last top set: 115 lbs × 15 reps.
  • • 39% of Modern Era PR.
Progression Push47.5 lbs

Nudge the load forward while staying crisp.

  • • 41% of Modern Era PR.
Trend & Recovery
Days Since Last Session315
% of Modern Era PR100.0%
Days Since PR315

Recent Workouts

LastMar 6, 2025(315d ago)
45→115 lbs
4 sets · 60 reps · 4,800 vol

PR Progression (Modern Era)

115 lbMar 6, 2025(315d ago)
1 set15 reps1,725 vol

Rep Range Records

1RM173 lbs · 15 repsMar 6, 2025 (315d ago)(from 115 lbs)
3RM—
5RM—
8RM—
10RM—
12RM115 lbs · 15 repsMar 6, 2025 (315d ago)

Frequently Paired

  1. 1.
    2 Arm Bent Over Dumbbell Row
    100% of sessions
  2. 2.
    Bent Over Barbell Row
    100% of sessions
  3. 3.
    Smith Machine Shrug
    100% of sessions
  4. 4.
    Isolateral Plate Loaded Row
    100% of sessions
  5. 5.
    One-Arm Dumbbell Row
    100% of sessions
  6. 6.
    Lat Pulldown
    100% of sessions
Action: Try 125 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)115 lbsR3-62025-03-06
(Modern Era)115 lbsR3-62025-03-06
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Barbell
Avg. Weight Lifted
80
Avg. Improvement
17.5
Highest Weight (Modern Era)
115 lbs 2025-03-06
Latest Weight
115 lbs 2025-03-06
Lowest Weight
45 lbs 2025-03-06
Days
1
Sets
4
Highest Volume (Modern Era)
1725 2025-03-06

Workout History

R3-64 sets
🏆AT45 lb
15
🏆AT65 lb
15
🏆AT95 lb
15
🏆AT115 lb
15
PR: 115 (315 days ago) [100%]
Get a squat rack with the sides, lockdowns about the barbell lands at about just below the knee standing up. Do a deadlift but focus on the lower back muscles only - the Christmas tree. Sort of like a deadlift hyperextension