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.

[wa-wps]

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