11 Jun Morgan Colling | Offseason | Week 1 Squat, 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.

[wa-wps]

Monday: Squat

• Warm-up
  • McGill big 3
  • Goblet squats 2×10
  • Hip & shoulder mobility
• Set work
  • Pause squat – top set of 5 (RPE 6)
    • 45x2x10
    • 65×6
    • 95×5
    • 115×5
    • 135×5
    • 155×5
    • 175×5
      https://www.instagram.com/p/BGVWevwObZw/?taken-by=morgan56kg
  • Front squat 3×6
    https://www.instagram.com/p/BGVWtn5ubaM/?taken-by=morgan56kg
  • Goblet piston squat 3×15
  • Bulgarian split squat 3×20
  • Seated leg curl 3×20
  • Stir the pot x100

Wednesday: Bench

• Warm-up
  • McGill big 3
  • Push-ups 2×10
  • Hip & shoulder mobility
• Set work
  • Close-grip bench – top set of 5 (RPE 6)
    • 45x2x10
    • 65×5
    • 85×5
    • 105×5
    • 125×5
    • 135×5
      https://www.instagram.com/p/BGaKNzQObXm/?taken-by=morgan56kg
  • Close-grip 3bd press 3×6
    https://www.instagram.com/p/BGaMKROubck/?taken-by=morgan56kg
  • DB incline bench 3×15
  • Cable fly 3×20
  • Cable OH tricep extension 3×20
  • Stir the pot x100

Friday: Deadlift

• Warm-up
  • McGill big 3
  • Glute bridge 2×10
  • Hip & shoulder mobility
• Set work
  •  Sumo pause deadlift – top set of 5 (RPE 6)
    • 45x2x10
    • 135×5
    • 155×5
    • 185×5
    • 205×5
      https://www.instagram.com/p/BGfJfG9Obbb/?taken-by=morgan56kg
  • Sumo form pull 50%x5x1
    https://www.instagram.com/p/BGfKUz3Obdg/?taken-by=morgan56kg
  • McGill chins 10 singles
  • Barbell row 3×10
  • DOH shrug 3×10
  • SL good morning 3×20
  • Stir the pot x100

I didn’t die, in case you were wondering. Which I know you all were. I took a much-needed vacation to West Palm Beach, then road tripped to Tallahassee to check out some houses. Unfortunately, the house we decided on doesn’t have a garage, which led us to the decision to sell our garage gym. We listed our equipment thinking that it would take a while to move…and in a matter of DAYS, it was all gone. So, I’m lifting on campus like a nerd. Which only means one thing…SHIT BARBELLS. No further explanation is needed. However, I’ve hit personal bests all week long. So either I really needed a vacation, or I’ve missed showing off at the gym. Either way…

MC