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Anytime. Happy to answer anything else - this board helped me figure it out so passing it on.

Boring and works is the whole secret. Great write-up, appreciate you laying it all out.

Reps first within the range, then weight when I hit the top of the range on all sets, and I add a set or two every few weeks up to a cap. Slow and boring but it works.

How are you progressing it week to week - adding reps, weight, or sets?

That'll do it. Move it to the front, add a second row pattern, control the negatives, and give it a few months. You'll see it.

Saving this. My back is my worst area and I've been doing one lazy row at the end of pull day. Clearly the problem.

This is the right way to bring up a weak point honestly. Specialise, drop the rest to maintenance, run it 10-14 weeks. People spread volume evenly and wonder why nothing changes.

Roughly 22 hard sets a week for back, everything else on maintenance volume while I bring it up. You can't grow a lagging part on equal priority - something has to take the front seat for a block.

How's your weekly set count on back vs everything else? Looks like you're heavily prioritising it, which makes sense for a weak point.