!@#$%White Flood Reborn: A powerlifter's perspective%$#@!

[TurtleApe]

About me:
Hey, and welcome to my supplement log for the new White Floor Reborn. A little about myself: I've been powerlifting for about four years now and am at the peak of my dreamer bulk trying to get as strong as possible before I attempt to cut down to the 198s and become the most shredded jackedest strongest powerlifter on the entire earth. I am currently using the 5/3/1 program for my bench and military press, a bastardized version of the coan/phillipi deadlift routine for my squat, and making up my deadlift programing roughly based on what Dan Green says in the Juggernaut Training System deadlift ebook.

Initial Review of White Flood

Taste:
Strong 9/10. I got the watermelon flavour and it is pretty damn good. Has a nice flavour that reminds of watermelon slush puppies from when I was a child. Slightly sour, but a major improvement from the beet flavoured nastiness that versions of white flood previously had.

Mixability:
10/10. No clumps after just a couple shakes inside of a shaker with no blender ball.

Effects:
6/10. I hate to say this but I was kind of let down by my first try of this product. The old old version of white flood, back when it was actually coloured white, was my favourite pre-workout ever. I would tell everyone who asked me about supplementation to try out white flood because of the intense focus and drive I got out of drinking it. I took double the dose that is suggested on the bottle for my first try, and still failed to achieve the effects I loved so much from the first version of white flood. Hopefully the effects will grow on me with continued usage, but as for now White Floor Reborn fails to meet or exceed the memories I had of the initial version.

On to todays workout!

Squats Week 2

Everything Beltless

Warm-Up:Foam rolling, BW Lunges, BW Squats, Leg Swings

Squats

45lbs 2x5
154.2lbsx5
209.2lbsx5
264.5lbsx3
319.5lbsx2
355lbsx2

Speed Squats with 90s rest in between sets
292lbs 8x3 (Last set paused)

3 Exercise Circuit, 3x8 for all exercises
SSB: 175lbs/215lbs/235lbs
GHR: BW/BW/BW
Kettle Bell Hip Thrusts: 80lbs/90lbs/90lbs

Stretch

Notes:Squats are finally feeling good again. I think the funk I was going through for the last month has finally been broken and I think my new form is creating a really good groove. Need to keep up on my prehab though, tenderness in my patella tendon and achilles tendon on the right side are starting to creep up and I need to nip that in the bud before they start to hinder my progress.



Thanks again to Controlled Labs for giving me the chance to review this product for them, and I truly hope that I end up loving White Flood Reborn as much as I loved the initial White Flood!!

[BDizzzy]

Awesome log man. In.

[Swuuu]

Innnnn on thissss!!!

[TurtleApe]

5/3/1 Military Press Week 2

Military Press
45lbsx10
95lbsx5
125lbsx6
105lbsx9 (failed 10th)

Paused Floor Press
198.25lbsx8
220.25lbs 2x5 1x7

DB Shoulder Press
40lbsx20 super set with 20lbsx12

Face Pulls
50 Reps

Notes:Quick workout since I had to fit it in before mothers day activities. Shoulder felt better afterwards surprisingly. Military press continues to progress slowly but steadily. Felt more of a focus after taking the White Flood today, hopefully this is a sign of things to come!! Deadlifts tomorrow!!

[Swuuu]

Awesome presses man! Glad the shoulder is feeling better!

[pu12en12g]

IN for updates !!

[TurtleApe]

Deadlifts

Deadlift
154.5lbsx5 conventional x2 sumo
264.5lbsx3 conventional x2 sumo
375lbsx1 sumo
501lbsx1 sumo
540lbsx1 sumo (5lbs off my lifetime PR, going to crush 550 in a few more weeks!)

Conventional Rack Pulls with Weight on top of a 45lb plate
375lbsx5
420lbsx3
446.24lbsx3

Conventional SLDL Standing on top of a 45lb Plate
275lbs 3x5

GHR
3x10

GHR Sit-Ups
3x12 with 30lb DB on chest

Notes:Tried out a new form today, felt pretty good. Instead of trying to get the stretch reflex I sunk down into the hole and tried to get my chest up as much as possible before starting the pull. Focus and energy were good today, I think the Flood is starting to work its magic!

[HY314]

In! Strong work so far man!

[Swuuu]

Deadlifts

Deadlift
154.5lbsx5 conventional x2 sumo
264.5lbsx3 conventional x2 sumo
375lbsx1 sumo
501lbsx1 sumo
540lbsx1 sumo (5lbs off my lifetime PR, going to crush 550 in a few more weeks!)

Conventional Rack Pulls with Weight on top of a 45lb plate
375lbsx5
420lbsx3
446.24lbsx3

Conventional SLDL Standing on top of a 45lb Plate
275lbs 3x5

GHR
3x10

GHR Sit-Ups
3x12 with 30lb DB on chest

Notes:Tried out a new form today, felt pretty good. Instead of trying to get the stretch reflex I sunk down into the hole and tried to get my chest up as much as possible before starting the pull. Focus and energy were good today, I think the Flood is starting to work its magic!

Fukkkkkkkk strong pulls!!!

[TurtleApe]

In! Strong work so far man!

Fukkkkkkkk strong pulls!!!

Thanks!!!

Todays workout:

5/3/1 Bench Press Week 1

Bench Press
45lbsx10
95lbsx5
135lbsx5
185lbsx5
225lbsx3
250lbsx8

Towel Press
250lbs 3x3

Floor Press
70kgx5
90kgx5
110kgx5
120kgx2 (Miss 3rd)
110kgx5
70kgx15 (football reps)

DB Rows
85lbsx10 each arm
95lbsx10 each arm
105lbsx10 each arm
+straps
115lbsx10 each arm
125lbsx10 each arm

Tricep Pushdowns
30 reps

Cable Curls
30 reps

Face Pulls
45 reps

DB Curls
30 reps

Notes: Workout felt good, pissed I missed the floor press rep. I think I need to be more aggressive on my descent instead of trying to go slow and steady. Rows were hard today since I dl'd yesterday but I think hitting the 150s for 10 might be manageable by the end of the summer. Gonna be able to fly my lats will be so wide. 2 scoops of flood pre-workout had me ready to go today!!

[Swuuu]

Not bad pushin either haha :P

[TurtleApe]

Squats Week 3

Squats
Barx10
70kgx5
90kgx5
120kgx3
+belt
150kgx2
380.2lbsx2

Speed Squats
314lbs 6x3 (Last set paused, felt a pop in my left spinal erector area on last rep of last set)

Good Mornings
45lbs 4x10

GHR
5x10

Quad Extensions
5x10

Calf Raises
3x20

Stretch

Notes:Workout was feeling good until something popped in my back, icing and ibufrofening and hopefully I will be good to go tomorrow or the next day.

[Swuuu]

feel better man!!! Rest up!!!

[TurtleApe]

feel better man!!! Rest up!!!

OH I FEEL BETTER ALREADY!

5/3/1 Military Press Week 3

Military Press
Barx5
88lbsx5
135lbsx4
105lbsx10

Paused Floor Press
154.2lbsx5
209.2lbsx4
264.5lbsx3 (I missed this triple on my bench day, only got 2, but killed it today)
275.5lbsx2
297.5lbsx1
303lbsx1

DB Shoulder Press
40lbsx10
50lbsx10
60lbsx10
70lbsx5

Face Pulls
20lbs 2x20
25lbs 1x20

1-Arm Cable Curls
60 reps each arm

Wide-Grip Lat Pulldowns
100lbs 2x10

DB Spider Curls
20lbs 3x10

Push-Ups
x27
x15

Notes: FUARKKKKKKKKKKKKKKKKK. Military Press felt good, still not back up to 135x5 which I hit before with my ****tier form, but now that I am touching my chest each rep I feel a lot better about the lift. Floor press felt amazing today, first time I have ever held over 300lbs in my hands and I kilt that ****.

[Swuuu]

looks like it!! awesome stuff man!!!

[TurtleApe]

looks like it!! awesome stuff man!!!

Thanks!!!

Repetition Deadlifts

Sumo Deadlifts
154.2lbsx5
264.5lbsx3
374.7lbsx3
462.7lbsx6 (537 Estimated 1rm)

440.7lbs 4x3
440.7lbsx5

Beltless Deficit Conventional SLDL
374.7lbs 3x5

GHR
3x10 with arms crossed in front

GHR Sit-Ups
3x12 with 35lb DB

Underhand Grip Lat Pulldowns
120lbsx12
140lbsx12
160lbsx7

Foam Roll
Stretch

Notes:Nothing too exciting, just put in the work to make the gains. Really liking how my form is looking on sumos recently.

[Swuuu]

holy fukkk to that SLDL!!! dam man!! haha :P

[TurtleApe]

holy fukkk to that SLDL!!! dam man!! haha :P

They are so damn hard but I think they are a key to deadlift growth.

5/3/1 Bench Press Week 2

Bench Press
45lbsx10
95lbsx10
135lbsx5
185lbsx5
225lbsx3
265lbsx6 (308 Estimated 1rm)

Towel Press
265lbs 3x2

Paused Floor Press
154.2lbsx8
220.2lbs 5x5

DB Rows
90lbsx10
100lbsx10
+straps
110lbsx10
120lbsx10
130lbsx10

Curls SS with Tricep Pushdowns
30+ reps each

Facepulls SS with Band Pullaparts
3x20 and 3xAMRAP

Notes:Feels good man

[Swuuu]

This might sound questionable to some but the harder the better lol

[TurtleApe]

This might sound questionable to some but the harder the better lol

"If it was easy than everyone would do it. Being hard is what makes it great" - Mike T. beast ass powerlifter lol

Squats Week 4

Squats
135lbsx5
225lbsx5
315lbsx3
365lbsx2
405lbsx2

335lbsx3
335lbsx3
335lbsx3
335lbsx3
335lbsx7

3 Exercise Circuit: SSB/GHR/Kettle Bell Hip Thrusts 3x8 Each
SSB: 215lbs/235lbs/240lbs
GHR:+Band/+Band/+Band
KBHT:80lbs/90lbs/100lbs

Stretch
Roll

Notes:Felt good, the banded GHRs are going to help out a lot I can already tell.

[Swuuu]

Mikey likes it lol. Dam dude badazz wheel training!!

[TurtleApe]

Mikey likes it lol. Dam dude badazz wheel training!!

405 was my old 1rm so the gains are cominnn!

5/3/1 Military Press Week 1

All Reps Pause Military Press
45lbsx10
95lbsx5
115lbsx3
125lbsx5
110lbsx9

All Reps Paused Bench
45lbsx10
135lbsx5
185lbsx5
230lbsx5
230lbsx5
230lbsx5

All Reps Paused Floor Press
154.2lbsx5
231.2lbsx5
231.2lbsx5
231.2lbsx5

DB Incline Press @ 4
30lbsx20
50lbsx15
60lbsx10
70lbsx8
55lbsx11

Facepulls 3x20 ss with Band pull-aparts 3xAMARP

Stretch
Roll

Notes:All of the pausing really put a lot of stress on my elbows but the incline DBs made it feel a lot better. Maybe next week I'll hit up the incline DBs before one of the paused movements to get some blood flowing in other places. Other than that it felt pretty good. Played around with some different foot positioning on bench but keeping my feet closer to the bench still felt best.

[TurtleApe]

Squats Week 5

Sqwats
45lbsx10
154.2lbsx5
198.2lbsx5
264.5lbsx5
319.5lbsx3
+belt
363.7lbsx3
363.7lbsx3
363.7lbsx3

Speed Sqwats
319.5lbsx3
319.5lbsx3
319.5lbsx3

Beltless Oly Squats
198.2lbsx5 (All paused)
264.5lbsx5
275.5lbsx5

SSB
145lbsx5
189.2lbsx5
227.7lbsx5

GHR
+6lb hatx8
+6lb hatx8
+6lb hatx8

Kettle Bell Swings ss with GHR Sit-Ups
100lb KBx5 ss 40lb GHR Sit-up x12
100lb KBx5 ss 40lb GHR Sit-up x12
100lb KBx5 ss 40lb GHR Sit-up x12

Notes:Heavy sets felt heavy. Need to up the weight for the accessory work next week.

5/3/1 Bench Press Week 4 Deload

Paused Bench Press
45lbsx20
95lbsx10
135lbsx5
185lbsx3
225lbsx1
275lbsx1
290lbsx1

Paused Floor Press
45lbsx5
135lbsx8
185lbsx8
205lbsx8
225lbsx8

Chest Supported Rows
1 platex12
1 plate +25lb platex12
2 platesx12
2 plates+25x12
2 plate+25+10x12

Tricep Pushdowns SS with Cable Curls
50 reps each

Face Pulls SS with DAN-G BAND PULL APARTS

Notes:Nice session, everything felt good. Moved my grip out one finger (middle finger on ring of ****ty silver bar) and it felt good.

[TurtleApe]

Heavy Deadlifts

Sumo Deadlifts
154.2lbsx5
264.5lbsx5
374.7lbsx3
418.7lbsx1
+Belt
485lbsx1
529lbsx1
551lbsx1

Beltless Deficit Conventional SLDL
264.5lbsx5
308.5lbsx5
330.5lbsx5
374.7lbsx5

GHR ss with GHR Sit Ups
3x8 GHR with band
3x12 Sit-ups+45lb DB

Underhand Lat Pulldowns
40 reps

Curls
50 reps

Notes: 6lb all time PR yahooooooooo

[TurtleApe]

5/3/1 Military Press Week 3

Military Press
45lbsx10
95lbsx5
115lbsx3
135lbsx1
145lbsx1
155lbsxmiss
110lbsx8
95lbsx6

All Reps Paused Bench
135lbs 2x5
185lbsx5
225lbsx3
265lbsx1
275lbs 3x1

Incline DB Press @ 4
35lbsx15
60lbsx8
70lbsx8
75lbsx8

Face Pulls SS with DANG PULLAPARTS

[TurtleApe]

Squats Week 8

Squats
Barx10
154.2lbsx5
198.2lbsx5
264.5lbsx3
308.5lbsx3
374.7lbsx2
430lbsx2

320lbs 2x3 (Belt less)
320lbsx3 (Belted)

Oly High Bar Squats Beltless
264.5lbsx5
286.5lbsx5

SSB
189.2lbsx5
250.2lbsx5

GHR ss with GHR-Sit ups

5/3/1 Bench Week 1 260/275/290 Cycle

Bench Press
Barx10
95lbsx5
135lbsx5
185lbsx5
225lbsx3
260lbsx8

All Reps Paused Bench
260lbs 3x3

Paused Floor Press
154.2lbsx5
198.2lbsx5
242.5lbs 2x5
220.2lbs 2x8

Incline DB Presses @ 4 Incline
35lbsx20
45lbsx15
55lbsx10
55lbsx8
35lbsx15

Fat man pull-ups ss with Push ups onto smith machine bar
3x AMRAP ss 3x15

Facepulls ss with DANG Pullaparts



Notes:I'm beginning to fear my own strength

[TurtleApe]

5/3/1 Bench Press Week 2 260/275/290 Cycle

Bench Press
45lbsx20
95lbsx10
135lbsx5
185lbsx5
225lbsx3
275lbsx5 (2 rep pr)

All Reps Paused Bench Press
275lbsx1
275lbsx2
275lbsx2
275lbsx1

All Reps Paused Floor Press
70kgx5
90kgx5
100kgx5
110kgx5
120kgx4

Facepulls SS with DANG Pullaparts

Incline DB Press @ 4
35lbsx20
45lbsx20

Notes:Herpy derpy. Need at add upper back work into my bench days again and stop being lazy