Wide-Grip Lat Pulldown

Progression Highlights

Starting Suggestions

Primer Sets59.5 lbs

Ease back in after 21 days away.

  • • Last session opened with 4 sets.
  • • 33% of Modern Era PR.
Steady Opener70 lbs

Match your last starting set to groove technique.

  • • Last top set: 120 lbs × 10 reps.
  • • 39% of Modern Era PR.
Progression Push73.5 lbs

Nudge the load forward while staying crisp.

  • • 41% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 3.4%
Days Since Last Session21
% of Modern Era PR66.7%
Days Since PR570

Recent Workouts

LastNov 4(21d ago)
70→120 lbs
4 sets · 44 reps · 4,220 vol
-1Oct 9(47d ago)
60→90 lbs
4 sets · 80 reps · 6,000 vol
-2Oct 4(52d ago)
50→80 lbs
4 sets · 80 reps · 5,200 vol
-3Sep 20(66d ago)
80→110 lbs
4 sets · 48 reps · 4,560 vol
-4Sep 15(71d ago)
70→100 lbs
4 sets · 48 reps · 4,080 vol

PR Progression (Modern Era)

180 lbMay 4, 2024(570d ago)
1 set6 reps1,080 vol
150 lbSep 3, 2021(1544d ago)
1 set7 reps1,050 vol
115 lbAug 28, 2021(1550d ago)
1 set10 reps1,150 vol
105 lbJul 31, 2021(1578d ago)
2 sets20 reps2,100 vol
85 lbJul 25, 2021(1584d ago)
3 sets30 reps2,550 vol
85 lbJun 21, 2021(1618d ago)
1 set10 reps850 vol

Rep Range Records

1RM216 lbs · 6 repsMay 4, 2024 (570d ago)(from 180 lbs)
3RM—
5RM180 lbs · 6 repsMay 4, 2024 (570d ago)
8RM160 lbs · 8 repsMay 4, 2024 (570d ago)
10RM145 lbs · 10 repsDec 30, 2022 (1061d ago)
12RM140 lbs · 12 repsMay 13, 2024 (561d ago)

Frequently Paired

  1. 1.
    Seated Cable Row
    30% of sessions
  2. 2.
    Barbell Deadlift
    22% of sessions
  3. 3.
    Reverse Flyes
    30% of sessions
  4. 4.
    Straight Arm Pulldown
    13% of sessions
  5. 5.
    One-Arm Dumbbell Row
    13% of sessions
  6. 6.
    Weighted Hyperextension
    10% of sessions
  7. 7.
    Isolateral Plate Loaded Row
    10% of sessions
  8. 8.
    Machine Seated Row
    10% of sessions
  9. 9.
    Flat Straight Leg Raise
    10% of sessions
  10. 10.
    Machine Chest Fly (Pec Deck)
    22% of sessions
Action: Try 130 lbs, aim for 6+ reps
(30 days)120 lbsT11-4(21 days ago)2025-11-04
(60 days)120 lbsT11-4(21 days ago)2025-11-04
(90 days)120 lbsT11-4(21 days ago)2025-11-04
(180 days)120 lbsT11-4(21 days ago)2025-11-04
(365 days)120 lbsW3-19(251 days ago)2025-03-19
(Modern Era)180 lbsS5-4-24(570 days ago)2024-05-04
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Cable
Avg. Weight Lifted
118.6
Avg. Improvement
0.48
Highest Weight (Modern Era)
180 lbs 2024-05-04
Latest Weight
120 lbs 2025-11-04
Lowest Weight
42.5 lbs 2015-05-18
Days
116
Sets
387
Gap
110
Highest Volume (Modern Era)
1800 2025-10-09
Reps avg. improvement
0.07

Workout History

T11-44 sets
70 lb
12 Reps
90 lb
12 Reps
110 lb
10 Reps
120 lb
10 Reps
PR: 180 (570 days ago)
"Tired today and tried to squeeze one in with limited time
R10-94 sets
60 lb
20 Reps
70 lb
20 Reps
80 lb
20 Reps
90 lb
20 Reps
PR: 180 (570 days ago)
S10-44 sets
50 lb
20 Reps
60 lb
20 Reps
70 lb
20 Reps
80 lb
20 Reps
PR: 180 (570 days ago)
Tired today
S9-204 sets
80 lb
12 Reps
90 lb
12 Reps
100 lb
12 Reps
110 lb
12 Reps
PR: 180 (570 days ago)
M9-154 sets
70 lb
12 Reps
80 lb
12 Reps
90 lb
12 Reps
100 lb
12 Reps
PR: 180 (570 days ago)
R7-172 sets
80 lb
12 Reps
90 lb
12 Reps
PR: 180 (570 days ago)
Tired