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.

[wa-wps]

Thursday: Squat

  • Warm-up
    • McGill big 3
    • Goblet squats 2×10
    • Hip & shoulder mobility
  • Set work
    • Squat – top set of 8 (RPE 6)
      • 45x2x10
      • 75×8
      • 105×8
      • 135×8
        https://www.instagram.com/p/BFFMFzJubaN/?taken-by=morgan56kg
      • 155×8
    • Front squat 3×6
    • Goblet piston squat 3×15
      https://www.instagram.com/p/BFFOl9tObfg/?taken-by=morgan56kg
    • Bulgarian split squat 3×20
    • Band ham curl 3×20
    • Stir the pot x100

So Brian doesn’t know this (now he does — hi Broan), but I HATE HATE HATE single-leg exercises. For multiple reasons, including I am NOT good at balancing on one leg and sets of 20 times 2 legs equals sets of 40 times 3 sets equals 120 fucking reps. So there’s that. I literally had the most intense DOMs ALL week from this session. Naproxen and I were BFFs.


Saturday: Bench

  • Warm-up
    • McGill big 3
    • Band flyes 2×10
    • Hip & shoulder mobility
  • Set work
    • Bench – top set of 8 (RPE 6)
      • 45x2x10
      • 75×8
      • 85×8
      • 95×8
        https://www.instagram.com/p/BFH4ZklubWC/?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

Sunday: Deadlift

  • Warm-up
    • McGill big 3
    • Glute bridge 2×10
    • Hip & shoulder mobility
  • Set work
    •  Opposite-stance (sumo) deadlift – top set of 8 (RPE 6)
      • 45x2x10
      • 135×8
      • 155×8
      • 175×8
        https://www.instagram.com/p/BFNWvXJubV2/?taken-by=morgan56kg
      • 200×8
        https://www.instagram.com/p/BFNYtgJubZo/?taken-by=morgan56kg
    • Sumo form pull 50%x5x1
    • McGill chins 10 singles
      https://www.instagram.com/p/BFNZ1cXubcH/?taken-by=morgan56kg
    • Barbell row 3×10
    • DOH shrug 3×10
    • SL good morning 3×20
    • Stir the pot x100

After deloading last week, I started a new five-week cycle. I really like that Brian programs that way; it seems that five weeks is just enough time to hammer out a weak point…then develop a new one! You’ll notice that my training didn’t even start until the end of the week — I was slammed with finals and this was the best setup for me. I do my best to have 48 hours between sessions, but sometimes other things need to come first.

Can we just talk about these sets of 8??!! You would never be able to tell how heavy of a single I could take based off of my higher-volume sets…I’m not the best at them. However, I was pretty impressed with my 200×8 sumo deadlift, mainly because I’m a conventional puller and have no clue where my sumo is at. This was probably the best week of training I’ve had in a long time. I think it’s because I was finally able to truly focus on what I was doing since all my exams were out of the way.

I graduate with my Master’s in Exercise Science this weekend. Go Shockers!

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Brian Carroll

Owner and Founder at PowerRackStrength.com
Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.
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