11 Jun Morgan Colling | Offseason | Week 1 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.

Monday: Squat

• Warm-up
  • McGill big 3
  • Goblet squats 2×10
  • Hip & shoulder mobility
• Set work
  • Pause squat – top set of 5 (RPE 6)
    • 45x2x10
    • 65×6
    • 95×5
    • 115×5
    • 135×5
    • 155×5
    • 175×5
      https://www.instagram.com/p/BGVWevwObZw/?taken-by=morgan56kg
  • Front squat 3×6
    https://www.instagram.com/p/BGVWtn5ubaM/?taken-by=morgan56kg
  • Goblet piston squat 3×15
  • Bulgarian split squat 3×20
  • Seated leg curl 3×20
  • Stir the pot x100

Wednesday: Bench

• Warm-up
  • McGill big 3
  • Push-ups 2×10
  • Hip & shoulder mobility
• Set work
  • Close-grip bench – top set of 5 (RPE 6)
    • 45x2x10
    • 65×5
    • 85×5
    • 105×5
    • 125×5
    • 135×5
      https://www.instagram.com/p/BGaKNzQObXm/?taken-by=morgan56kg
  • Close-grip 3bd press 3×6
    https://www.instagram.com/p/BGaMKROubck/?taken-by=morgan56kg
  • DB incline bench 3×15
  • Cable fly 3×20
  • Cable OH tricep extension 3×20
  • Stir the pot x100

Friday: Deadlift

• Warm-up
  • McGill big 3
  • Glute bridge 2×10
  • Hip & shoulder mobility
• Set work
  •  Sumo pause deadlift – top set of 5 (RPE 6)
    • 45x2x10
    • 135×5
    • 155×5
    • 185×5
    • 205×5
      https://www.instagram.com/p/BGfJfG9Obbb/?taken-by=morgan56kg
  • Sumo form pull 50%x5x1
    https://www.instagram.com/p/BGfKUz3Obdg/?taken-by=morgan56kg
  • McGill chins 10 singles
  • Barbell row 3×10
  • DOH shrug 3×10
  • SL good morning 3×20
  • Stir the pot x100

I didn’t die, in case you were wondering. Which I know you all were. I took a much-needed vacation to West Palm Beach, then road tripped to Tallahassee to check out some houses. Unfortunately, the house we decided on doesn’t have a garage, which led us to the decision to sell our garage gym. We listed our equipment thinking that it would take a while to move…and in a matter of DAYS, it was all gone. So, I’m lifting on campus like a nerd. Which only means one thing…SHIT BARBELLS. No further explanation is needed. However, I’ve hit personal bests all week long. So either I really needed a vacation, or I’ve missed showing off at the gym. Either way…

MC

The following two tabs change content below.

• Bio
• Latest Posts

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.

Latest posts by Brian Carroll (see all)

• Multiple Repetitions vs. Singles for Strength Gains - March 15, 2025
• A Tribute to Adam Driggers: A Mentor, Friend, and Training Partner - March 13, 2025
• Breaking Down Chronic Pain, Recovery, and the Medical System with Dr. Lysander Jim - March 8, 2025