03 May Morgan Colling | Offseason | Week 5 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.

Tuesday: Squat

• Warm-up
  • McGill big 3
  • Goblet & pistol squats
  • Hip & shoulder mobility
  • Squat 45x2x10
• Set work
  • Front pause squat 4×4 – top set 155
    https://www.instagram.com/p/BEect7wObec/?taken-by=morgan56kg
  • Pause squat 3×5 – top set 165 (shown below is 155)
    https://www.instagram.com/p/BEedklRubQG/?taken-by=morgan56kg
  • Piston squat 3×10 – top set 95
  • Bird dog 5x15sec holds
  • McGill crunch 5x15sec holds
  • Rolling plank 3×20

Thursday: Bench

• Warm-up
  • McGill big 3
  • Side lats & Band flyes
  • Hip & shoulder mobility
  • Bench 45x2x10
• Set work
  • Floor press 4×4 – top set 140
    https://www.instagram.com/p/BEZcJ2cObRO/?taken-by=morgan56kg
  • Form bench 80x5x2
  • DB incline bench 3×10 – top set 30’s

Saturday: Deadlift

• Warm-up
  • McGill big 3
  • Glute bridge & KB SL good mornings
  • Hip & shoulder mobility
  • Deadlift 45x2x10
• Set work
  • Pause deadlift 4×4 – top set 235
    https://www.instagram.com/p/BEueAs2ubey/?taken-by=morgan56kg
  • Stiff-leg 2″ deficit deadlift 3×5 – top set 135
  • Max pull-ups 3 sets – 10, 7, 5

I’m alive in case you were wondering. I’ve been getting my ass kicked with my last semester of grad school — papers, projects, exams…you know, the good stuff. My first training cycle this offseason was definitely a success. I’ve made huge PRs AND have put on some size (a secondary goal, but a goal nonetheless). Stay tuned during my next few weeks of training. Big announcement soon.

I learned how to deadlift. #1020life #powerrackstrength #TeamPRS #inzeradvancedesigns #offseason

A post shared by Morgan Messmore (@morgelizmess) on Apr 27, 2016 at 7:06pm 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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