Bringing the heat powerlifting with Controlled Labs White Flash

[ahawk01]

Little Bit About me: I'm a 43 years old. I weigh 204. I've been lifting for 5 years steady. I lifted on and off for years, but I got struck by the fitness bug in 2013. I started personal training in 2015. I run a bootcamp class and a dumbbell hiit cardio class. Two years ago I started powerlifting. I have some modest totals 450 squat 550 deadlift 305 bench ((which i'm hoping my bench is going up)). I have a competition at the end of may. My last competition I got hurt on my first squat. Right now I'm 100 pounds under my normal totals because of getting hurt. I will just slowly build it back up.


Little about White Flash:

Label



This is a pretty comprehensive formula. Pumps are going to come from hefty dose of l-citrulline, agmatine, and newer ingredient called vaso 6. Focus should be great with 1.5 grams of l-tyrosine and another hot new ingredient lions mane mushroom. The energy will come from combo of theobromine and caffeine with l-theanine to make it nice and smooth. Now this has no beta alanine so there will be no crazy tingles which many hate, but many do not think a preworkout is working with out this in it.

I can't wait to dig in and see how it helps me perform in the gym.

[ahawk01]

Here's first scoop....



I gave it a few shakes in 12oz of water. Then did a quick taste test. I like to let it sit for 30 minutes to see if it's going to get sweet or stronger flavored which some really get stronger tasting after sitting.

After 30 minutes I went to check and it was very milky and a little chalky.



I definitely prefer the quick shake and drink. Sitting is not the best idea. Quick shake tasted great a nice lite cherry limeade.

[ahawk01]

Workout One.


Supps - PRE White Flash
INTRA - Mixture of creatine and some mio drops just to get few grams I need.



Deadlifts RPE - 7 Basically I worked up to an easy pull that I could do for 4 reps but do only one rep

135x10
225x10
315x5
405x3
445x1
475x1
Back Off sets 425x2 4 Sets

ACC Work

Bent Over Sholder Flies and Trap Bar Shrugs
30x20 / 225x20 3 Sets

Preacher Curls
85x20 3 Sets

Normal Wide and Straight Arm Overhead Face Pulls
60x20 3 Sets

[ahawk01]

Workout Two

Supps - PRE Heaping Scoop of White Flash
INTRA - Mixture of creatine and some mio drops


Form Work on Squats approximately 50 percent of max
225x5 3 Sets

Bench 3 Reps at RPE 8 on competition bench
135x10 185x10 225x3 255x3 285x3 285x3 Back Off 225x3 3 sets

ACC Work
Pend Rows 135x25 2 Sets
Face Pulls 3 different ways 60lbs Super Sets 20/20/20 3 Sets
Abductor / Adductor Machines 170x20 3 Sets


Thoughts - I don't feel overstimmed at all. Focus has been very good. Taste is much better if you quick shake in about 12oz of water.

[stevenjamesvick]

Cheese and crackers bro those are some big lifts. I notice quite a few of us are recovering from injuries and working back up. I hope all is well with your body and can't wait to see you get past where you left off.

[qstick99]

Good looking thread here!

[ahawk01]

Workout #3

Sups:
Preworkout: 30 minutes prior 16oz water with one heaping scoop of White Flash
Intra: HBCD+Creatine


Squat: ((still trying to figure out what's wrong with my form, I have a hitch where I'm shifting my weight wrong because of the injury))
135x10
185x10
225x10
275x3
295x3
315x1 (form work)
335x1
225x3 x5 ((back offs))

Bench: Competition Bench work with a change to set up. I've been using a fat pad bench and today wanted to change the setup to be more advantageous for me and keep my butt down on a competition bench
135x10
185x5 x 4
215x 10

Barbbell Cleans 135x12 3 Sets
Barbbell Curls 95x20 3 Sets
Lat Pulldowns 140x20 3 Sets
3 Variations of Facepulls 80x20 3 Sets
Adductor and Abductor Machines 150x12 3 Sets 170x12 3 Sets

Thoughts - The focus has been great. This workout wasn't about doing weight more about making small form changes in my squat and a whole different bench set up. I find it interesting the caffeine feels lighter than the amount it contains.

[Rob1882]

1rd

Solid start man. Looking good.

[ahawk01]

W/O #4 Deads

Sups: Pre: 30 minutes prior to working out heaping scoop of WhiteFlash in 12oz of water
Intra: 5 Grams of Creatine + Mio Drops

Deads: RPE 8 ((2 reps in tank))

135x10 / 225x10/ 315x6 / 365x5 / 405x3 / 450x2 / 500x1 Back Offs 450x1 3 Sets
ACC Work
Lat Pulldowns 200x15 3 Sets
Low Cable Pulls - 200x15 3 Sets
BB Curls 100x15 3 Sets
3 Variations of Facepulls 60lbsx20 3 Sets



Thoughts- Focus continues to be the star. Energy was decent and lasted. This has some ingredients that aren't that water soluble so it comes off a little heavy in the water. Flavoring is nice and light but it gets a bit sidetracked by the fact that because it's a loaded formula with good stuff in it not all of the stuff breaks down well in water.

[ahawk01]

W/O #5 Squats / Bench

Sups: PRE - 30 Minutes Before 1 heaping scoop of white flash in 16oz of water
INTRA - Mio Drops plus 5 Grams of Creatine



Squats - Just an Easy Day 3x5 RPE 6 ((4 reps in tank)) make sure form is right
135x10
185x10
225x10
275x5 3 Sets

Bench Heavy bench dayRPE 8

135x10
185x10
225x6
275x3
285x1
285x1
295x1
295x1
225x6 ((backoff))


ACC -
3 Variation Facepulls 60lbs 20x3 Sets
Tricep Pushdowns - 60lbs ((infinity reps lol))
Adductor / Abductor 170x15 3 SuperSets

[stevenjamesvick]

W/O #5 Squats / Bench

Sups: PRE - 30 Minutes Before 1 heaping scoop of white flash in 16oz of water
INTRA - Mio Drops plus 5 Grams of Creatine



Squats - Just an Easy Day 3x5 RPE 6 ((4 reps in tank)) make sure form is right
135x10
185x10
225x10
275x5 3 Sets

Bench Heavy bench dayRPE 8

135x10
185x10
225x6
275x3
285x1
285x1
295x1
295x1
225x6 ((backoff))


ACC -
3 Variation Facepulls 60lbs 20x3 Sets
Tricep Pushdowns - 60lbs ((infinity reps lol))
Adductor / Abductor 170x15 3 SuperSets

Did you need stitches after the tricep pushdowns? :P

[ahawk01]

Did you need stitches after the tricep pushdowns? :P

lol...it was more for joint health than anything.

[ahawk01]

W/O #6

Sups: PRE - 30 minutes before 1 heaping scoop in cold water
Intra - Mio Drops with creatine


Squats RPE 8
135x10
225x10
275x5
315x3
355x1 3 Reps
315x1 form check

Bench -
135x10 185x10 225x6 255x1 275x1 x5 working on commands

ACC Work
Klokov Press 110x15 3 Sets
DB High Pulls 45x15 3 Sets
3 Variations of Face Pulls 20x3 Sets
Abductor and adductor machines 170x15 3 Sets

[ahawk01]

W/O #7

Sups: PRE - 30 minutes before heaping scoop White Flash
INTRA - Mio drops + 5 Grams of Creatine


Deadlifts RPE 9 - basically difficult lift with one possible left in the tank

135x10 225x10 315x6 365x3 405x2 455x1 495x1 515x1

ACC Work
Klokov Press 110x15 x 3 Sets
Single Dumbbell Pendlay Rows 120x12 3 Sets
Barbbell Curls 110x12 x 3 Sets
Tricep Pushdowns and overhead cable extensions 100x20 3 Sets
2 Variation facepulls 100x20 3 Sets

[ahawk01]

w/o 8

Squats / Upper Body

Sups: Pre - settled into 12oz cold water with a heaping scoop of White Flash
Intra - Mio drop plus 5 grams creatine


Squats - RPE 9
135x10
225x6
275x5
315x3
365x1
405x1
425x1 ((experienced pain in piriformis/sciatica))


Lat Pulldowns
200x15
230x10
250x6

Low Cable Pulls
230x12 3 Sets

Tricep Pushdowns
180x10 3 Sets

Adductor / Abductor Super Set
170x15 3 Sets


Thoughts - I hurt myself doing a stupid stretch. I did Cossack Squats to stretch when I was moving to the other side it shot pain through my piriformis and sciatic. This ruined my squat day. I have had zero energy issues taking the pre and love the focus during squats. Glads its not overpowering and becomes a distraction

[ahawk01]

W/O #9

Big Bench Day
Sups - PRE - Heaping scoop of White Flash in 16oz of cold water
- Intra - Mio drops + 5 grams creatine



Bench
135x10
185x10
225x6
275x5
315x1
335xFAIL
305x1
275x2 2 Sets ((just working on form))

Bent Over Barbbell Row
135x20
225x12
275x6

Tricep Pushdowns
210x12 3 Sets

French Press Machine
170x15 3 Sets

[ahawk01]

W/O 10 Openers


Sups - PRE - 16 oz of cold water and a heaping scoop of white flash
Intra - 5 Grams of creatine + mio drops


Up to openers


Squat ((I went conservative to protect my piriformis injury))
135x10 225x10 275x6 315x3 335x1 355x1 ((i had a lot more but I want to be conservative to start out))

Bench
135x10 225x6 255x3 275x1 noticed elbow flare early so I called it here as opener

Deadlift ((i wasn't keeping tight and it showed in my form))
135x10 225x10 315x6 365x5 405x2 455x1 485x1 ((normally I open higher but i didn't have it today so I'm going to try big jumps on deads))


Thoughts - Full mini meet in an hour 15. I just wanted to get up to openers which is normally something I can do around 3 reps. Squat went better than expected and depth was waaay below parallel. My trainer was surprised I stopped at 355 he said I had a lot more, but with the injury I've had I think I could be shooting myself in the foot to push squat hard. Hitting my first lift is most important just to get a total then I can go from there.

[bull.dogz]

Which meet are you doing?

[ahawk01]

Which meet are you doing?

I am stepping out of comfort zone from USPA to RPS. It's the Central Florida Showdown. I don't expect huge numbers cause of injury. I just like to compete. I am doing a USPA meet with my team in September that I "should" be healed up and peaked correctly.

[ahawk01]

Meet Recap
_____________


Last Monday, I weighed 204lbs. I needed to be 198 by friday am. I started water loading phase were I drink 200 ounces of water each day till thursday. I also adjusted my carb intake to 40 and upped my salt and no salt intake to a high level. I drank 40oz of water on Thursday but stopped drinking and eating by 3pm. Friday 9am weighed in at 197 with clothes on.

Meet went as I expected. My totals were much lower than normal after the injury but it's a starting point. I did go for a minor state record in the deadlift but missed it due to poor form. ((got a little too hyped)). The goal is 14 weeks out for a USPA meet in Tampa. Then I'm hoping for closer to numbers I'm used to.

Here's my opener squat


Here's my opener deadlift


I did take white flash first thing in the AM around 930 when I warmed up. I took it again around 430 in time for deadlifts cause I need that extra kick after long hot steamy day in that gym.

[ahawk01]

W/O #12

Sups - Pre - 12oz cold water with heaping scoop of White Flash
- Intra - Mio drops with 5 grams creatine


Hypertrophy Workout


SuperSets
Standing Overhead Dumbbell Press 65lbs x 12 Bent Over Row 110 x 12 4 Sets
Single Arm Cable Pulldowns 120x15 Dumbbell Snatches 60x15 4 Sets
GluteHamRaise BW x 15 Close Grip Lat Pulldowns 190x15 4 Sets
Preacher Curls Wide and Close Grip 85lbs 15/15 4 Sets
Hammer Curls + Reverse Barbbell Curls 45x15 75x15 4 Sets



No big lifts today just more of a bodybuilding type workout.

[ahawk01]

W/O 13

Sups: PRE - Heaping scoop of white flash in 16oz of cold water
Intra - Mio drops plus 5grams creatine


Bench form day ((changed set up and hand placement))

135x20 185x6 8 Sets

ACC Work
EZ Bar Nosebusters 85x20 4 Sets
Trap Bar Shrugs 225x20 4 Sets
FacePulls 2 Variations 100lbs x 20 4 Sets
Thumbs Down Plate front raises 35lbs x 20 4 Sets

[bull.dogz]

Meet Recap
_____________


Last Monday, I weighed 204lbs. I needed to be 198 by friday am. I started water loading phase were I drink 200 ounces of water each day till thursday. I also adjusted my carb intake to 40 and upped my salt and no salt intake to a high level. I drank 40oz of water on Thursday but stopped drinking and eating by 3pm. Friday 9am weighed in at 197 with clothes on.

Meet went as I expected. My totals were much lower than normal after the injury but it's a starting point. I did go for a minor state record in the deadlift but missed it due to poor form. ((got a little too hyped)). The goal is 14 weeks out for a USPA meet in Tampa. Then I'm hoping for closer to numbers I'm used to.

Here's my opener squat


Here's my opener deadlift


I did take white flash first thing in the AM around 930 when I warmed up. I took it again around 430 in time for deadlifts cause I need that extra kick after long hot steamy day in that gym.

Nice job! Plenty of time to get even stronger for your next meet.

[ahawk01]

Nice job! Plenty of time to get even stronger for your next meet.

Thanks. I'm hoping for somewhere in the 1300s in September. I'm adjusting form a bit on deadlift and bench. Squat is good now that I have correct form. I just need more work doing the same as I've been doing. If I get correct form down for deadlift I'll be in the 6s. If you watch the video, when I grab the bar I lose tension in shoulders then I have to work to get the tension back during the pull which is why when I go above 550 my form breaks down. I can pull it off the floor but can't get past the knees.