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About JoeFraser

  • Rank
  • Birthday 10/06/1980

Profile Information

  • First Name
  • Location
    New Hampshire, USA
  • Gender
  • Height
  • Body Weight
  • Squat PR
  • Press PR
    Bench 215lbsx5 OHP 125lbs 4 reps
  • Deadlift PR
  1. Finally nailed 2 big plates on the bench press. Did 225lbsx2. I did 215lbsx5 last time so I was hoping for more but still happy

    1. Evan


      Grats man, 225x2 is solid work

    2. JoeFraser


      Thank you. When I screwed my RC up I didn't know if I'd be able to bench without problems again so it feels even sweeter to be stronger now then before.

    3. Jimagenesis


      Great work man! It's a nice milestone.

  2. Using Frequency As Progression

    That's it on the pushups. You're scapula is not pinned so is free to move. This is suppossed to help.
  3. Using Frequency As Progression

    On the shoulder I'll summarize what I have done. I feel it has worked well as I now no longer get pain, was able to complete smolov jr for bench, and I am above my pre-injury weight with a much closer (harder) grip. I no longer think of myself in rehab although I continue to do somethings to keep myself from being in that position again. To start, I had to drop the OHP for a while. I was all messed up and couldn't bring the bar down in a straight line cause my stabalizers (rotator cuff) were shot. Then I added the following exercises: Overhead shrugs (for scapular health), facepulls (for the rotator cuff and upper back muscles, and pushups (for scapular health and stabalizer strength). When I restarted benching I narrowed my grip substancially. Slightly wider then shoulder width. This will enable you to bench long term although you'll have to drop the weight a bit. While doing all this I re-emphasized my upper back work and band pullaparts. Over time this all seemed to work. Check out this article http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/pushups_face_pulls_and_shrugs As far as frequency, I do a high frequency workout. Maybe not exactly what you are asking but it does have many benefits for me. Basically I base much of my workout on HST. They have lots of info on there website. Here is an article about training frequency http://www.hypertrophy-specific.com/hst_artcls_trainingfreq.html To be honest HST is not supposed to be for strength witch is why I changed things up a bit. There are other programs that are high frequency for strength so its not out the question. Chad Waterbury comes to mind. My workouts are like this Monday, Wednesday, and Friday Main Lift 531 rotate bench, deadlift, OHP, squat Legs: Squat and Deadlift alternated Chest: Alternate Incline Bench and regular Bench Shoulders: Facepulls, OHP just on main lift day Traps: alternate OH shrugs and trap bar shrugs Back: alternate CG chins, WG rows, WG Chins, CG Rows....always add a set of pullovers Biceps: alternate reverse curls and regular curls Triceps: dips, LTEs or CG pushups Whatever I do for the 531 main lift I drop out of the rest of the workout. Sets go like this: Sets are based on what rep range I do. I want to be somewhere around 15 to 20 reps. 1x15 2x10 3x5 5x3 Progression can be done a multitude of ways...I try to add weight or reps each workout.
  4. Using Frequency As Progression

    Makes sense.....check out my log. I hit everything every 48hrs....Monday, Wednesday, Friday. Seems to work well. I'll add more info later when I get more time. Basically minimize the sets and hit each bodypart.
  5. Low Carb Vs Carb Cycling

    To oversimplify things.... If we assume cutting calories to be difficult for most people which it obviously is I find low carb to be much easier. For a woman for instance, whose maintenance calories can be maybe from 1200-1800 per day, calories add up much quicker on a typical macro plan. On a low carb plan, most the time you can eat as much meat as you want and not go over your calorie limit. I show the example of a woman because it is more glarring but even for a man used to eating alot of food they are going to be able to eat much more on a low carb diet. In practice, I've seen this to be much more attainable. My second point is that low carb loses a much higher percent of fat to muscle. I dont think that is something that can be glossed over. Who wants to lose 50lbs of which 15 to 25 is muscle if they don't have to. I know for most of us it is not easy to out muscle on. As far as side effects everyone is different. I didn't find my energy levels or anything else that is typically reported to be an issue.
  6. North Of Vag Question

    +1 to what Mathiah said. Wendler would say don't major in the minors. Reasonable amount of assistance is ok. Most of his programs have some assistance work except the "I aint doing Jack Shit Routine."
  7. Just found out 2 bars out of 5 at the gym are 55lbs instead of 45lbs. Been at this gym for a year now. That could explain some subpar days...

    1. Show previous comments  1 more
    2. AkumaZ


      Better than finding out 2/5 weigh only 35lbs though!

    3. Buffalo150


      Never heard of such a thing. As AZ said, better heavy than light

    4. JoeFraser


      I guess they are stronger for heavy ass squats

  8. Barbell Triceps Extensions

    The Lying Triceps Extensions shown in the video is a great exercise. Try it at least once and go all out. You'll be feeling it for a week..
  9. Help With Programming

    Check this out Chad Waterbury 10x3 for fat loss http://www.t-nation.com/free_online_article/sports_body_training_performance/10_x_3_for_fat_loss
  10. Help With Programming

    For your abs I'd go with frequency over volume. Short and sweet....2 sets every other day. Which for your plan would be every other rorkout. The goal there is to force the body to adapt thru a consistent stimulis. As Neil said, front squats and leg press are redundent. Do the ab work for your abs then choose which one of the 2 you'd like to do for a quad focus if you chose to. Waterbury is known for high frequency training. You need to choose between frequency or volume. For size gains frequency seems to be the choice (workout body part every 48 hrs). That won't work with the volume of 10x3. Something I would contemplate if size is your goal....do one the main lifts for strength once per week then focus on frequency the other days. This is not exactly conventional but would work and utilizes some of the things that have worked for you in the past. Like this Sunday Bench 5x5, 5x3 or 3 sets +AMRAP set, 10x3 if you feel the need 2 sets each: squats, leg curls, OHP,dips, rows, curls, situps Tuesday Squats rep and set range you choose for strength 2 sets each: leg curls, bench, OHP, dips, lat pulldowns, curls, situps Thursday OHP rep and set range you choose for strength 2 sets each: squat, leg curl, bench, dips, rows, curls, situps Friday Deadlifts rep and set range you choose for strength 2 sets each: squats, bench, OHP, dips, lat pulldowns, curls, situps Any of the squats besides Tuesday could be substituted with leg press or front squats if you choose. Power cleans you can chose a day to add to. Articles/research on training frequency http://www.hypertrophy-specific.com/hst_artcls_trainingfreq.html http://translate.google.de/translate?js=n&prev=_t&hl=de&ie=UTF-8&layout=2&eotf=1&sl=no&tl=en&u=http%3A%2F%2Fwww.styrkeloft.no%2Fnyheter%2Ffrekvensprosjektet%2F1437-resultater-fra-frekvensprosjektet
  11. What Do You Think About This Routine?

    Don't skip the rows and chins. Your shoulder health will regret it. Will you be cycling reps and weights throughout the week for squats?
  12. 1st time BW is in the 170's! feels good as a natural skinny fuck. 5'5

    1. Show previous comments  2 more
    2. Jasper
    3. Kevin


      The chocolate milk is working!

    4. JoeFraser


      No chocolate milk this time:) I try to limit my carbs other then the milk.

  13. smolov jr for bench....5lb increase each week or 10lbs?

    1. JoeFraser


      Makes sense. First 2 workouts were moderate tough. Week 2 does your body adjust to the volume or expect it to be much tougher?

    2. Evan


      I'm running it right now with 5lbs under my 1RM 10lbs added the first week and 5 the second

  14. smolov jr for bench....5lb increase each week or 10lbs?