27 Mar Morgan Colling | Offseason | Week 1 Bench & Deadlift

I recently competed in the XPC Finals at the Arnold on March 4th in Columbus, OH where I totaled 745 @ 123. I don’t currently have my next meet selected, although I plan on competing at some point this fall. I recently began a long offseason under Brian Carroll’s tutelage.

Everything is feeling good. My bench felt strong this week and I’m excited to have floor presses as my main movement for a while.

Tuesday: Bench

• Warm-up
  • McGill big 3
  • Side lats & band flyes
  • Hip & shoulder mobility
  • Bench 45x2x10
• Set work
  • Floor press 5×5 – top set 125
    https://www.instagram.com/p/BDRcpS-ubdQ/?taken-by=morgan56kg
  • Form bench 80x5x2
    https://www.instagram.com/p/BDRaDEqubYa/?taken-by=morgan56kg
  • DB incline bench 3×10 – top set 30’s

Boom done. I love bench day. Short and sweet. Really focusing on cues that Paul Key gave me when setting up for my bench. Trying to bring the bar down lower on my chest and keep my knees pushed out.

Friday: Deadlift

• Warm-up
  • McGill big 3
  • Glute bridge & KB SL good mornings
  • Hip & shoulder mobility
  • Deadlift 45x2x10
• Set work
  • Pause deadlift 5×5 – top set 195
    

    I knew I was in trouble when @briancarroll81 sent me my programming and I saw the word "pause" a hundred times… #1020life #powerrackstrength #TeamPRS #inzeradvancedesigns #offseason

    A post shared by Morgan Messmore (@morgelizmess) on Mar 25, 2016 at 7:48pm PDT

    
    https://www.instagram.com/p/BDZoZHLubY4/?taken-by=morgan56kg

  • 2″ stiff-leg deficit deadlift 3×5 – top set 135
  • Pull-ups 3 max sets
    https://www.instagram.com/p/BDZsh4JObQ1/?taken-by=morgan56kg

I knew that I was in trouble when I saw the word “pause” a million times in my programming. Pause deadlifts are so necessary though because in addition to helping me pull quicker off the floor, it’s killer for your core.

I played around with using both and over and underhand grip for my pull-ups. I’ve gained about 10 pounds and who the fuck knew that pull-ups would be THAT much more difficult? I did sets of 5 which I wouldn’t necessarily consider failure, but volitional fatigue. I used to be able to do many more consecutive pull-ups, so I’ve got some work to do.

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Brian Carroll

Owner and Founder at PowerRackStrength.com

Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.

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