Trained back and Traps with Randy Howard at Strength Beyond in Kalamazoo. I'm back to training "normal" again with only 1 leg day per week. I'm still tempted to hit legs 2 times a week for a while since it was really motivating to see how much they progressed in the 6 weeks of training them every other day, but I have a full 6 weeks of upper body neglect that I should probably get to work on now.
Calves:
leg press calf raise:
4x20
Seated Calf raise:
4x15
Back:
Barbell shrugs:
1x20 135lb
1x12 225lb
1x12 315lb
1x12 405lb
1x12 495lb
Pulldowns:
8x8 (worked up to the whole stack)
Bent over rows:
1x15 135lb
1x12 225lb
1x10 275lb
1x8 315lb
These were harder than I expected...my back was pretty beat up from the 8x8 on pulldowns
Seated cable rows:
4x15
V-bar pulldowns sitting backwards on incline bench (hard to describe)
3x15
Cable bicep curls:
3x20