Triceps Pushdown - Rope Attachment

Progression Highlights

Starting Suggestions

Primer Sets63 lbs

Ease back in after 11 days away.

  • • Last session opened with 4 sets.
  • • 48% of Modern Era PR.
Steady Opener70 lbs

Match your last starting set to groove technique.

  • • Last top set: 100 lbs × 8 reps.
  • • 54% of Modern Era PR.
Progression Push73.5 lbs

Nudge the load forward while staying crisp.

  • • 57% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 17.9%
Days Since Last Session11
% of Modern Era PR76.9%
Days Since PR678

Recent Workouts

LastDec 30, 2025(11d ago)
70→100 lbs
4 sets · 44 reps · 3,680 vol
-1Dec 22, 2025(19d ago)
60→90 lbs
4 sets · 48 reps · 3,600 vol
-2Dec 9, 2025(32d ago)
50→80 lbs
4 sets · 48 reps · 3,120 vol
-3Nov 27, 2025(44d ago)
50→60 lbs
2 sets · 24 reps · 1,320 vol
-4Nov 24, 2025(47d ago)
50→80 lbs
4 sets · 48 reps · 3,120 vol

PR Progression (Modern Era)

130 lbMar 3, 2024(678d ago)
1 set6 reps780 vol
115 lbFeb 26, 2024(684d ago)
1 set8 reps920 vol
72.5 lbJan 23, 2023(1083d ago)
1 set10 reps725 vol
65 lbJun 6, 2021(1679d ago)
1 set10 reps650 vol
57.5 lbMay 29, 2021(1687d ago)
2 sets20 reps1,150 vol
52.5 lbMay 22, 2021(1694d ago)
1 set10 reps525 vol

Rep Range Records

1RM156 lbs · 6 repsMar 3, 2024 (678d ago)(from 130 lbs)
3RM—
5RM130 lbs · 6 repsMar 3, 2024 (678d ago)
8RM115 lbs · 8 repsFeb 26, 2024 (684d ago)
10RM110 lbs · 10 repsDec 5, 2024 (401d ago)
12RM110 lbs · 12 repsJul 7, 2025 (187d ago)

Frequently Paired

  1. 1.
    Barbell Curl
    37% of sessions
  2. 2.
    Cable Crunch
    29% of sessions
  3. 3.
    Machine Triceps Extension
    25% of sessions
  4. 4.
    Standing Biceps Cable Curl
    15% of sessions
  5. 5.
    Hammer Dumbbell Curl
    16% of sessions
  6. 6.
    Exercise Ball Crunch
    41% of sessions
  7. 7.
    Cable Rope Overhead Triceps Extension
    14% of sessions
  8. 8.
    Dumbbell Bicep Curl
    12% of sessions
  9. 9.
    Machine Chest Fly (Pec Deck)
    21% of sessions
  10. 10.
    Cable Hammer Curls - Rope Attachment
    12% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)100 lbsT12-302025-12-30
(60 days)100 lbsT12-302025-12-30
(90 days)100 lbsT12-302025-12-30
(180 days)100 lbsT8-52025-08-05
(365 days)110 lbsM7-72025-07-07
(Modern Era)130 lbs 2024-03-03 11:13:07
Exercise Type
Strength - Weight (lbs), Reps
Primary
Triceps
Equipment
Cable
Avg. Weight Lifted
89
Avg. Improvement
0.45
Highest Weight (Modern Era)
130 lbs 2024-03-03 11:13:07
Latest Weight
100 lbs 2025-12-30
Lowest Weight
18.5 lbs 2017-12-20 12:09:33
Days
131
Sets
443
Gap
120
Highest Volume (Modern Era)
1600 2025-10-14
Reps avg. improvement
0.06

Workout History

T12-304 sets
70 lb
12
80 lb
12
90 lb
12
100 lb
8
PR: 130 (678 days ago) [77%]
Tired
M12-224 sets
60 lb
12
70 lb
12
80 lb
12
90 lb
12
PR: 130 (678 days ago) [69%]
T12-94 sets
50 lb
12
60 lb
12
70 lb
12
80 lb
12
PR: 130 (678 days ago) [62%]
R11-272 sets
50 lb
12
60 lb
12
PR: 130 (678 days ago) [46%]
M11-244 sets
50 lb
12
60 lb
12
70 lb
12
80 lb
12
PR: 130 (678 days ago) [62%]
R11-132 sets
50 lb
12
60 lb
12
PR: 130 (678 days ago) [46%]
On th lat pulldown cable. Tension feels much stronger