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Controlled Labs *Watermelon White Flood + Monstermash ~sponsored~

Changing my routine up for something a little more hardcore hehe.

Trying out the 5/3/1 approach to strength gain using Dave Tate's Periodization Bible layout. Looks serious :scared1:

You can find it here Invalid Link Removed It's a really cool site that you can enter your personal lifting weights/reps and it'll calculate the proper weights and reps for your own 5/3/1 plan. Found it in the Lean gains discussion thread :thumbsup:
 
This will be interesting. Any kind of periodization has worked out well for me in the past! I'll be keeping an eye on how this works for you
 
~7/25~​


So I officially started my 5/3/1 program and day 1 w1 starts with overhead press as my main lift. Gotta say I really liked the layout and I felt crazy pumped the whole time :) I forgot to bring my printed out routine with me so I can't post it up today but I will as soon as I can.

I took my White Flood preworkout knowing I was gonna need it. Flavor is still amazing and effects are still bumping! I had a nice fully body pump after my workout that came home with me (my favorite part of a good workout). Can't wait to train later...DEADLIFTS today!!!


Supp Layout:

White Flood: 1 scoop in 8oz water 40min before workout swishing each sip

Purple Wraath: 2 scoops in 32oz water sipped on from beginning to end of workout

Reduction PM shot: 1 shot 30 min before last meal of the day

Orange Oximega kit: 2 fish oils with lunch and 1 scoop of greens with either preworkout meal or post workout meal.
 
Last edited:
~7/26~​


Yesterday's deadlift session was crazy but I hit all my numbers including a deadlift weight I haven't hit since my leg surgery. :) Once again, I was glad to have a nice stim effect from my 1 scoop of WF and legs really did get crazy pumped till the leg presses. Where it became akinda awkward feeling to walk around (prolly looked like I had to crap :no: ). The Ham curls and leg presses afterwards were the most grueling part for me haha. Sore as a mother******, not overworked, just have a good kind of fully body hurt.

Forgot to bring the routine with me again... so it'll have to wait...again.

Supp Layout:

White Flood: 1 scoop in 8oz water 40min before workout swishing each sip

Purple Wraath: 2 scoops in 32oz water sipped on from beginning to end of workout

Reduction PM shot: 1 shot 30 min before last meal of the day

Orange Oximega kit: 2 fish oils with lunch and 1 scoop of greens with either preworkout meal or post workout meal.
 
RenegadeRows said:
You have a great stack there bro.
Increase your protein if your real sore?
Click to expand...

Yeah I might try to add more bcaa's in the morning thru afternoon and up my fishoil two more caps a day to see if it helps recovery a lil but it's nothing too major. I think it's more from switching up my workout style.
 
SweetLou321 said:
Looks good, remember to take 90% of your 1rms when starting and picking your battles for reps.
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Thanks, I got all the proper numbers and used strstd.com to input them into a routine. Pretty useful sight for someone trying to get a strength routine.
 
I'm not sure what's up but I've been feeling really tired a lot lately... I might get checked out by the doc. Going to the gym anyway haha Here's my workout without the numbers for now.

Dave Tate's periodization bible

Day 1
Overhead Press - 5/3/1
Shoulders or Chest - 5 sets of 10 - 20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
Lats or Upper Back - 5 sets of 10 - 20 reps (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
Triceps - 5 sets of 10 - 20 reps (Triceps Pushdowns or Triceps Extensions)

Day 2
Deadlift - 5/3/1
Hamstrings - 5 sets of 10 - 20 reps (Leg Curls, Glute - Ham Raise)
Quads - 5 sets of 10 - 20 reps (Leg Press, Lunges, Hack Squats)
Abs - 5 sets of 10 - 20 reps (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

Day 3
Bench Press - 5/3/1
Shoulders or Chest - 5 sets of 10 - 20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
Lats or Upper Back - 5 sets of 10 - 20 reps (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
Triceps - 5 sets of 10 - 20 reps (Triceps Pushdowns or Triceps Extensions)

Day 4
Squat - 5/3/1
Low Back - 5 sets of 10 - 20 reps (Reverse Hyper, Back Raise, Good Morning)
Quads - 5 sets of 10 - 20 reps (Leg Press, Lunges, Hack Squats)
Abs - 5 sets of 10 - 20 reps (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)
 
I hope your deloaded before starting this, since imma guess you havent had a break from bbing for some time, jumping right into this is sure to leave you fatigued. Oh and all those 5 sets, id play it by ear and autoregulate. Say your having a rought week, cut the volume to 3 sets. gotta leave a lil room for error.
 
SweetLou321 said:
I hope your deloaded before starting this, since imma guess you havent had a break from bbing for some time, jumping right into this is sure to leave you fatigued. Oh and all those 5 sets, id play it by ear and autoregulate. Say your having a rought week, cut the volume to 3 sets. gotta leave a lil room for error.
Click to expand...

I'm feeling alright today, I think it was mostly mental (a lot going on ATM). I've been giving a lot of thought into trying some adaptogens to help combaat some of my stress issues as they seem to be holding me back (work full time plus school at night). I used 1.5 scoops yesterday so I was flying through my workout and I hit all my numbers :)


Supp Layout:

White Flood: 1.5 scoops in 10oz water 40min before workout swishing each sip

Purple Wraath: 2 scoops in 32oz water sipped on from beginning to end of workout

Reduction PM shot: 1 shot 30 min before last meal of the day

Orange Oximega kit: 4 fish oils with lunch and 1 scoop of greens with either preworkout meal or post workout meal.
 
:evil: ~Watermelon White Flood~ :evil:

*Final Review*​

I just wanna thank Controlled Labs and their forum reps for allowing me to try the new flavor and formula White Flood. I fully and truthfully enjoyed my run with the product and it did exactly what it was designed to do.


Taste: 10/10 :thumbsup:

The new flavoring is awesome! I had no issues with flavor during my whole run of WF, it was just delightful. haha

Pump Enhancement:9/10

I'd say the pump enhancement I experienced was on par with my creatine nitrate cycle (1.8g). Rock solid muscles with no sub-dermal bloating. Only thing better was the pumps I get from certain hormonal substances ;)

Energy: 10/10 :slomo:

This part was surprisingly good. I only went up to 1.5 scoops during my run but it was more than enough to wake me up on days that I was dragging azz. I definitely noticed a nice increase in performance, most notably on my bench and deadlifts.

Versatility: 9/10

Anything that requires a shaker loses points... because I hate them...and they're a pain to clean by hand (no dishwasher in my appt) BUT it still gets a nine for the fact it does not contain 1,3-Dimethylamylamine or creatine which allows me to add my own source of creatine or extra stim (in case I'm feeling froggy). This was one of my favorite parts about WF since I like rotate my creatine sources- creatine nitrate, MCC, Trinitine, kre-Alkalyn, or Creapure.
 
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