Wide Grip Cable Row

Progression Highlights

Starting Suggestions

Primer Sets72 lbs

Ease back in after 11 days away.

  • • Last session opened with 3 sets.
  • • 45% of Modern Era PR.
Steady Opener80 lbs

Match your last starting set to groove technique.

  • • Last top set: 100 lbs × 12 reps.
  • • 50% of Modern Era PR.
Progression Push84 lbs

Nudge the load forward while staying crisp.

  • • 53% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -32.5%
Days Since Last Session11
% of Modern Era PR62.5%
Days Since PR544

Recent Workouts

LastNov 14(11d ago)
80→100 lbs
3 sets · 36 reps · 3,240 vol
-1Nov 4(21d ago)
80→100 lbs
3 sets · 36 reps · 3,240 vol
-2Aug 30(87d ago)
100→130 lbs
4 sets · 48 reps · 5,520 vol
-3Aug 3(114d ago)
90→120 lbs
4 sets · 48 reps · 5,040 vol
-4Jul 31(117d ago)
80→120 lbs
4 sets · 48 reps · 4,800 vol

PR Progression (Modern Era)

160 lbMay 30, 2024(544d ago)
1 set6 reps960 vol
140 lbFeb 22, 2024(642d ago)
1 set8 reps1,120 vol
120 lbFeb 7, 2024(657d ago)
1 set10 reps1,200 vol

Rep Range Records

1RM192 lbs · 6 repsMay 30, 2024 (544d ago)(from 160 lbs)
3RM—
5RM160 lbs · 6 repsMay 30, 2024 (544d ago)
8RM140 lbs · 8 repsFeb 22, 2024 (642d ago)
10RM140 lbs · 10 repsMar 31 (239d ago)
12RM130 lbs · 12 repsFeb 14 (284d ago)

Frequently Paired

  1. 1.
    Machine Pullover
    22% of sessions
  2. 2.
    Single Arm Cable Lat Pulldown
    12% of sessions
  3. 3.
    Straight Arm Pulldown
    14% of sessions
  4. 4.
    Reverse Flyes
    37% of sessions
  5. 5.
    Pull-Up
    12% of sessions
  6. 6.
    Machine Back Extension
    14% of sessions
  7. 7.
    Machine Preacher Curls
    16% of sessions
  8. 8.
    Face Pull
    12% of sessions
  9. 9.
    Wide-Grip Lat Pulldown
    18% of sessions
  10. 10.
    Weighted Hyperextension
    10% of sessions
Action: Try 105 lbs for working sets
(30 days)100 lbsT11-4(21 days ago)2025-11-04
(60 days)100 lbsT11-4(21 days ago)2025-11-04
(90 days)130 lbsS8-30(87 days ago)2025-08-30
(180 days)130 lbsS7-5(143 days ago)2025-07-05
(365 days)140 lbsM3-31(239 days ago)2025-03-31
(Modern Era)160 lbsR5-30-24(544 days ago)2024-05-30
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Cable
Avg. Weight Lifted
101.1
Avg. Improvement
0.87
Highest Weight (Modern Era)
160 lbs 2024-05-30
Latest Weight
100 lbs 2025-11-14
Lowest Weight
40 lbs 2024-11-28
Days
49
Sets
184
Gap
100
Highest Volume (Modern Era)
1800 2024-09-15
Reps avg. improvement
0.08

Workout History

F11-143 sets
80 lb
12 Reps
90 lb
12 Reps
100 lb
12 Reps
PR: 160 (544 days ago)
T11-43 sets
80 lb
12 Reps
90 lb
12 Reps
100 lb
12 Reps
PR: 160 (544 days ago)
"Tired today and tried to squeeze one in with limited time
S8-304 sets
100 lb
12 Reps
110 lb
12 Reps
120 lb
12 Reps
130 lb
12 Reps
PR: 160 (544 days ago)
U8-34 sets
90 lb
12 Reps
100 lb
12 Reps
110 lb
12 Reps
120 lb
12 Reps
PR: 160 (544 days ago)
R7-314 sets
80 lb
12 Reps
90 lb
12 Reps
110 lb
12 Reps
120 lb
12 Reps
PR: 160 (544 days ago)
R7-174 sets
70 lb
12 Reps
85 lb
12 Reps
100 lb
12 Reps
115 lb
12 Reps
PR: 160 (544 days ago)
Tired today