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  1. kingk0ng

    ws4sb vs 5/3/1

    Pure strength = 5/3/1. Athletic enhancement = WS4SB. Both are great programs and there's a huge difference in the focus of each program. 5/3/1 is a great strength enhancer and WS4SB is a great athletic enhancer. You'll gain pure strength on both, and athletic enhancement on both, but one is...
  2. kingk0ng

    Highschool athlete thread

    I might have missed something earlier on your thread, but I've been pretty busy lately both doing extra hours at the hospital and training 4 clients so my schedule has been pretty hectic. You are 5'8" 190lbs and you just benched 290lbs after a pretty high volume warmup, which makes me think that...
  3. kingk0ng

    Highschool athlete thread

    Your lifts are impressive. The guy that is 6'5" probably looks like a walking dinosaur and the guy that is 6'1" seems to be pretty impressive. Age does count a lot towards it. The guy I'm training right now is a junior, 17 years old, 6'1" 216lbs and is benching 270, squatting 325, deadlifting...
  4. kingk0ng

    Would this be a successful full-body workout?

    Yeah, I was curious to the average football player at some of the schools on this board. Reason being is I wanted to compare them to my stats from a few years ago and my new client is a junior in high school and is a RB.
  5. kingk0ng

    Maxing day for bench press

    Depends on how many reps you're attempting to perform. I always recommend my clients keep the volume constant during the warm ups. If you're performing low reps that session, then you need to warm up your fast twitch fibers and you could do that through low reps. I would personally use 50%...
  6. kingk0ng

    Would this be a successful full-body workout?

    I would put the clean and press on separate day than the bench press. Perhaps you can add a new day where you can incorporate squats, clean & press, pullups and weighted dips? Overall, your routine does look good through. 1. Would this be a successful full-body workout? Workouts alone...
  7. kingk0ng

    Am i overtraining? (full routine)

    You're not overtraining, but you do have a lot of unnecessary movements and improperly balanced routine. For example, there's no reason for all the chest exercises you have on your chest day. If you hit your bench press and progress on it weekly, then your chest has met the overload principle...
  8. kingk0ng

    Decreasing strength and no energy

    As rodja has mentioned already, you'll want to start with cleaning up your nutrition. You'll almost never go from a A&E diet to strictly this and that at these times diet. If you're drinking soft drinks, eating chips, candy, fast food, unfavorable processed food, etc. then you should really...
  9. kingk0ng

    cardio cardio cardio

    ^ Abs on a skinny guy is like tits on a fat girl, they don't count.
  10. kingk0ng

    PLEASE don't troll

    Nobody knows what the cause of DOMS is at this point. Studies have never concluded anything. Scientists believe that the principle cause of DOMS is the eccentric phase of a lift, which is the phase of a lift when you're moving with gravity i.e. the down phase of a bench press, the up phase of a...
  11. kingk0ng

    PLEASE don't troll

    ^ This is correct. Soreness is pretty common when you first start to lift weights again after a break. It's your bodies reaction of not being used to exercise. Scientists have never really proved what causes DOMS, but their biggest theory tends to be the eccentric phase of a lift where the...
  12. kingk0ng

    Highschool athlete thread

    Overhead pressing would actually be better for your shoulders than bench pressing. Maybe before you were pressing with the elbows out rather than in front of you? That could cause some injuries.. Your lifts are massive. Keep pushing. At your age with some great determination I could see you...
  13. kingk0ng

    Highschool athlete thread

    Football and track go well together. Your size seems to be pretty good for football. 190lbs at 5'8" should give you small enough for speed but large enough for a lot of power and strength. What are your lifts at the moment?
  14. kingk0ng

    Highschool athlete thread

    Congratulations. I'm glad the warm up you used worked for you. I usually only do singles on my warmups for max days, but it's all in what you enjoy since a lot of weightlifting is mental anyway. Does anyone in this thread play baseball or have an opportunity or the potential to go pro in any...
  15. kingk0ng

    Highschool athlete thread

    You can go into the fitness field and the healthcare field both. That's the path I chose. I work 7 days as an RN and then I'm off for 7 days and during that 7 day period that I don't work, I meet with clients and train them 2-3 of those mornings. I knew that I wouldn't make as much as a...
  16. kingk0ng

    Highschool athlete thread

    These were my stats throughout my four years of high school. I was a CB my freshman year and then got moved to tight end my junior and senior year. Freshman: Height: 5'8" | Weight: 136lbs | Bench: 135lbs | Squat: 145lbs | Deadlift: 205lbs Sophomore: Height: 5'9" | Weight: 155lbs | Bench...
  17. kingk0ng

    nsca vs issa for personal training education?

    NSCA is the most highly accredited organization there is. ISSA is accredited and respected and is in the top 5, but NSCA is the best. I'm certified through NSCA and NASM. You could try ACE, NGA, ACSM as well.
  18. kingk0ng

    My wife's family trying to cause problems

    You're totally correct, it's former marine. I wasn't thinking when I typed that post. Solute to you for being in the USMC yourself. Your situation is very similar to mine. My wife has a cousin that acts mentally retarded and thinks it's cute. She claims it's "ditzy" but I'm sorry it's not...
  19. kingk0ng

    What training split do you use?

    Monday - Upper Body, Horizontal Emphasis, Vertical Maintenance 3X5 Bench Press 3X5 Barbell Rows 3X10 Incline Press 3X10 Pullup 3X10 Weighted Dips Tuesday - Lower Body, Maximum Effort 3X5 Squat 3X5 SLDL 3X5 Front Squat 3X10 Abs 3X10 Abs Thursday - Upper Body, Vertical Emphasis...
  20. kingk0ng

    help with maintaining muscle during cut.

    As mentioned, your calories are way too low. Low calories are going to do nothing but decrease your metabolism and burn off muscle. You'd be better off eating just below maintenance or just using a ketogenic style/low carb diet.
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