17 May Morgan Colling | Offseason | Week 2 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]

Tuesday: Squat

• Warm-up
  • McGill big 3
  • Goblet squats 2×10
  • Hip & shoulder mobility
• Set work
  • Squat – top set of 6 (RPE 7)
    • 45x2x10
    • 75×6
    • 105×6
    • 135×6
    • 165×6
    • 185×6
      https://www.instagram.com/p/BFP2Af6ubXu/?taken-by=morgan56kg
  • Front squat 3×6
  • Goblet piston squat 3×15
  • Bulgarian split squat 3×20
  • Band ham curl 3×20
  • Stir the pot x100

I went blonde this week. I’m convinced that blonde is anabolic given my 30# increase on my top set from last week.

I'm getting like rly blonde u guys. @ali__renee is a magician????????????

A post shared by Morgan Messmore (@morgelizmess) on May 10, 2016 at 5:34pm PDT

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Thursday: Bench

• Warm-up
  • McGill big 3
  • Band flyes 2×10
  • Hip & shoulder mobility
• Set work
  • Bench – top set of 6 (RPE 7)
    • 45x2x10
    • 65×6
    • 85×6
    • 105×6
    • 115×6
    • 130×6
      https://www.instagram.com/p/BFUrz_oubcE/?taken-by=morgan56kg
  • Close-grip 3bd press 3×6
  • DB incline bench 3×15
  • Band fly 3×20
  • Band skull 3×20
  • Stir the pot x100

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Saturday: Deadlift

• Warm-up
  • McGill big 3
  • Glute bridge 2×10
  • Hip & shoulder mobility
• Set work
  •  Opposite-stance (sumo) deadlift – top set of 6 (RPE 7)
    • 45x2x10
    • 135×6
    • 165×6
    • 195×6
    • 215×6
      https://www.instagram.com/p/BFe-73MObcn/?taken-by=morgan56kg
  • Sumo form pull 50%x5x1
    https://www.instagram.com/p/BFe_K11ubdN/?taken-by=morgan56kg
  • McGill chins 10 singles
  • Barbell row 3×10
  • DOH shrug 3×10
  • SL good morning 3×20
  • Stir the pot x100

 

A word about my sumo pulls: I am a conventional puller. I have no idea what my sumo 1RM is. I was prescribed 50% singles, so just as a guess I’ve been doing 50% of my conventional 1RM for my sumo form pulls. They are moving SUPER quick, which is awesome because my sumo has never been close to my conventional.

I graduated with my Master’s degree over the weekend. “I’m $60K in student loan debt, and all I got was this lousy piece of paper.”

Morgan Colling, MEd, CSCS???? #DEATHBYGRADSCHOOL #ShockerGrad

A post shared by Morgan Messmore (@morgelizmess) on May 14, 2016 at 10:47am PDT