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.
[wa-wps]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
- Squat – top set of 5
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
- Bench – top set of 5
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
- Opposite-stance (sumo) deadlift – top set of 5
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!

Brian Carroll

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