22 May Morgan Colling | Offseason | Week 3 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.

Wednesday: Squat

• Warm-up
  • McGill big 3
  • Goblet squats 2×10
  • Hip & shoulder mobility
• Set work
  • Squat – top set of 5
    • 45x2x10
    • 75×5
    • 105×5
    • 135×5
    • 165×5
    • 200×5
      https://www.instagram.com/p/BFkbW-TubfV/?taken-by=morgan56kg
    • 205×5
      https://www.instagram.com/p/BFkczoXubR6/?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 generally have a pretty good idea of what my top set will be for the day. In this instance, however, 200 wasn’t enough for me. Just wanted to give an explanation for the random 5-pound increase.

Friday: Bench

• Warm-up
  • McGill big 3
  • Band flyes 2×10
  • Hip & shoulder mobility
• Set work
  • Bench – top set of 5
    • 45x2x10
    • 75×5
    • 95×5
    • 115×5
    • 135×5
      https://www.instagram.com/p/BFpKr48ObW6/?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

IDK WHAT HAPPENED BUT MY SETUP WAS WHACK AND I WAS FLAT AS FUCK FOR MY BENCH.

Saturday: Deadlift

• Warm-up
  • McGill big 3
  • Glute bridge 2×10
  • Hip & shoulder mobility
• Set work
  •  Opposite-stance (sumo) deadlift – top set of 5
    • 45x2x10
    • 135×5
    • 165×5
    • 195×5
    • 225×5
      https://www.instagram.com/p/BFr7uONObVe/?taken-by=morgan56kg
  • Sumo form pull 50%x5x1
  • McGill chins 10 singles
  • Barbell row 3×10
  • DOH shrug 3×10
  • SL good morning 3×20
  • Stir the pot x100

Honestly, my hands were what got me on my working sets. I got this sweet new hand cream that my dumbass lathered on the night before deadlifting and COULD NOT GET THAT SHIT OFF.

My best friend turned one this week. Happy birthday to my Chappie girl!

Happiest of birthdays to my big one-year-old girl! Where has the time gone? You are my very best friend. Mommy loves you so much! ????????❤️???? #diaryofchappie #americanbully

A post shared by Morgan Messmore (@morgelizmess) on May 20, 2016 at 11:03am PDT

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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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