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
Back and Traps
EliteFTS Table Talk— Where strength meets truth. Hosted byDave Tate, Table Talk cuts through the noise to bring raw, unfiltered conversations about training, coaching, business, and life under the bar. No fluff. No hype. Just decades of experience — shared to make you stronger in and out of the gym.
Join the Crew!
Support us and access premium content monthly!