Single Arm Cable Lat Pulldown

Progression Highlights

Starting Suggestions

Primer Sets42.5 lbs

Ease back in after 89 days away.

  • • Last session opened with 2 sets.
  • • 57% of Modern Era PR.
Steady Opener50 lbs

Match your last starting set to groove technique.

  • • Last top set: 60 lbs × 12 reps.
  • • 67% of Modern Era PR.
Progression Push52.5 lbs

Nudge the load forward while staying crisp.

  • • 70% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 120.0%
Days Since Last Session89
% of Modern Era PR80.0%
Days Since PR117

Recent Workouts

LastAug 28(89d ago)
50→60 lbs
2 sets · 24 reps · 1,320 vol
-1Jul 31(117d ago)
60→75 lbs
4 sets · 48 reps · 3,240 vol
-2Jul 14(134d ago)
55→70 lbs
4 sets · 48 reps · 3,000 vol
-3Jul 5(143d ago)
50→65 lbs
4 sets · 48 reps · 2,760 vol
-4Jun 30(148d ago)
50→50 lbs
1 set · 12 reps · 600 vol

PR Progression (Modern Era)

75 lbJul 31(117d ago)
1 set12 reps900 vol
70 lbJul 14(134d ago)
1 set12 reps840 vol
65 lbApr 26(213d ago)
1 set12 reps780 vol
55 lbApr 21(218d ago)
1 set12 reps660 vol

Rep Range Records

1RM105 lbs · 12 repsJul 31 (117d ago)(from 75 lbs)
3RM—
5RM—
8RM—
10RM—
12RM75 lbs · 12 repsJul 31 (117d ago)

Frequently Paired

  1. 1.
    Hollow Hold
    30% of sessions
  2. 2.
    Lying Cable Lateral Raise
    20% of sessions
  3. 3.
    Kitty Cat Curl
    30% of sessions
  4. 4.
    Isolateral DY Row
    20% of sessions
  5. 5.
    Pendulum Squat
    20% of sessions
  6. 6.
    Wide Grip Cable Row
    60% of sessions
  7. 7.
    High Cable Rear Delt Fly
    10% of sessions
  8. 8.
    Side Plank
    10% of sessions
  9. 9.
    Roman Chair Straight Leg Raise
    30% of sessions
  10. 10.
    Incline Dumbbell Curl against Preacher Bench
    10% of sessions
Action: Try 65 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)60 lbsR8-28(89 days ago)2025-08-28
(180 days)75 lbsR7-31(117 days ago)2025-07-31
(365 days)75 lbsR7-31(117 days ago)2025-07-31
(Modern Era)75 lbsR7-31(117 days ago)2025-07-31
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Cable
Avg. Weight Lifted
54.7
Avg. Improvement
1.18
Highest Weight (Modern Era)
75 lbs 2025-07-31
Latest Weight
60 lbs 2025-08-28
Lowest Weight
35 lbs 2025-06-17
Days
10
Sets
34
Gap
15
Highest Volume (Modern Era)
900 2025-07-31

Workout History

R8-282 sets
50 lb
12 Reps
60 lb
12 Reps
PR: 75 (117 days ago)
R7-314 sets
60 lb
12 Reps
65 lb
12 Reps
70 lb
12 Reps
🏆AT75 lb
12 Reps
PR: 75 (117 days ago)
M7-144 sets
55 lb
12 Reps
60 lb
12 Reps
65 lb
12 Reps
🏆AT70 lb
12 Reps
PR: 75 (117 days ago)
S7-54 sets
50 lb
12 Reps
55 lb
12 Reps
60 lb
12 Reps
65 lb
12 Reps
PR: 75 (117 days ago)
M6-301 sets
50 lb
12 Reps
PR: 75 (117 days ago)
Too tired to do more
S6-214 sets
45 lb
12 Reps
50 lb
12 Reps
55 lb
12 Reps
60 lb
12 Reps
PR: 75 (117 days ago)