Seated Cable Row

Progression Highlights

Starting Suggestions

Primer Sets63 lbs

Ease back in after 12 days away.

  • • Last session opened with 4 sets.
  • • 35% of Modern Era PR.
Steady Opener70 lbs

Match your last starting set to groove technique.

  • • Last top set: 100 lbs × 12 reps.
  • • 39% of Modern Era PR.
Progression Push73.5 lbs

Nudge the load forward while staying crisp.

  • • 41% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 13.3%
Days Since Last Session12
% of Modern Era PR55.6%
Days Since PR624

Recent Workouts

LastNov 18(12d ago)
70→100 lbs
4 sets · 48 reps · 4,080 vol
-1May 24(190d ago)
80→140 lbs
4 sets · 48 reps · 5,280 vol
-2May 14(200d ago)
70→115 lbs
4 sets · 48 reps · 4,440 vol
-3Apr 28(216d ago)
70→100 lbs
4 sets · 48 reps · 4,080 vol
-4Jan 18(316d ago)
60→90 lbs
4 sets · 48 reps · 3,600 vol

PR Progression (Modern Era)

180 lbJul 3, 2024(515d ago)
1 set7 reps1,260 vol
180 lbMar 16, 2024(624d ago)
1 set6 reps1,080 vol
160 lbAug 26, 2023(827d ago)
1 set6 reps960 vol
145 lbMar 3, 2023(1003d ago)
1 set10 reps1,450 vol
142 lbJul 11, 2022(1238d ago)
1 set10 reps1,420 vol
100 lbMay 31, 2021(1644d ago)
1 set10 reps1,000 vol

Rep Range Records

1RM222 lbs · 7 repsJul 3, 2024 (515d ago)(from 180 lbs)
3RM120 lbs · 4 repsDec 20, 2023 (711d ago)
5RM180 lbs · 6 repsMar 16, 2024 (624d ago)
8RM160 lbs · 8 repsMar 16, 2024 (624d ago)
10RM160 lbs · 10 repsJul 3, 2024 (515d ago)
12RM140 lbs · 12 repsJul 3, 2024 (515d ago)

Frequently Paired

  1. 1.
    Wide-Grip Lat Pulldown
    35% of sessions
  2. 2.
    One-Arm Dumbbell Row
    19% of sessions
  3. 3.
    Barbell Deadlift
    24% of sessions
  4. 4.
    Lat Pulldown
    19% of sessions
  5. 5.
    Weighted Hyperextension
    15% of sessions
  6. 6.
    Isolateral Plate Loaded Row
    12% of sessions
  7. 7.
    Straight Arm Pulldown
    12% of sessions
  8. 8.
    Reverse Flyes
    25% of sessions
  9. 9.
    T-Bar Row
    10% of sessions
  10. 10.
    Pull-Up
    11% of sessions
Action: Try 105 lbs for working sets
(30 days)100 lbsT11-18(12 days ago)2025-11-18
(60 days)100 lbsT11-18(12 days ago)2025-11-18
(90 days)100 lbsT11-18(12 days ago)2025-11-18
(180 days)100 lbsT11-18(12 days ago)2025-11-18
(365 days)140 lbsS5-24(190 days ago)2025-05-24
(Modern Era)180 lbsS3-16-24(624 days ago)2024-03-16
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Cable
Avg. Weight Lifted
119.8
Avg. Improvement
0.54
Highest Weight (Modern Era)
180 lbs 2024-03-16
Latest Weight
100 lbs 2025-11-18
Lowest Weight
35 lbs 2022-03-01
Days
100
Sets
341
Gap
120
Highest Volume (Modern Era)
1800 2024-09-19
Reps avg. improvement
0.08

Workout History

T11-184 sets
70 lb
12 Reps
80 lb
12 Reps
90 lb
12 Reps
100 lb
12 Reps
PR: 180 (624 days ago) [56%]
S5-244 sets
80 lb
12 Reps
100 lb
12 Reps
120 lb
12 Reps
140 lb
12 Reps
PR: 180 (624 days ago) [78%]
W5-144 sets
70 lb
12 Reps
85 lb
12 Reps
100 lb
12 Reps
115 lb
12 Reps
PR: 180 (624 days ago) [64%]
M4-284 sets
70 lb
12 Reps
80 lb
12 Reps
90 lb
12 Reps
100 lb
12 Reps
PR: 180 (624 days ago) [56%]
S1-184 sets
60 lb
12 Reps
70 lb
12 Reps
80 lb
12 Reps
90 lb
12 Reps
PR: 180 (624 days ago) [50%]
U12-294 sets
55 lb
12 Reps
70 lb
12 Reps
85 lb
12 Reps
100 lb
12 Reps
PR: 180 (624 days ago) [56%]