24 Mar Morgan Colling | Offseason | Week 1 Squat & Fluff

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.

I recently started a new job in healthcare working 12-hour overnight shifts. I am experimenting with my training split to find the best possible schedule. I began my week with squats on Saturday followed by a quick fluff session on Sunday.

Saturday: Squat

• Warm-up
  • McGill big 3
  • Goblet & pistol squat
  • Hip & shoulder mobility
  • Squat 45x2x10
• Set work
  • Pause front squat 5×5 – top set 135
    https://www.instagram.com/p/BDJtRZlObcG/?taken-by=morgan56kg
  • Pause squat 3×5 – top set 155
    https://www.instagram.com/p/BDJ5sWVObWy/?taken-by=morgan56kg
  • Piston squat 3×10 – top set 95
    https://www.instagram.com/p/BDJxUKvObUS/?taken-by=morgan56kg
  • Bird dog 5x10s holds
  • McGill crunch 5x10s holds
  • Rolling plank 3×20

What’s nice about offseason is that now is the time to tinker if necessary. After going to Jax for our SWOT session, Brian (and everyone else) told me to never come back if I was still squatting in oly shoes. I’m back in my good ol’ Chucks so I’m getting used to that which is why I did my best to stay true to my RPE and not take anything too heavy while getting used to new shoes.

Sunday: Fluff & buff

• Warm-up
  • McGill big 3
  • Hip & shoulder mobility
• Set work circuit-style 3×15
  • Lateral raise
  • Band pushdown
  • Band fly
  • DB bench press
  • DB seated shoulder press
  • Hammer curl
• Finisher
  • Stir the pot x100
  • Suicide plank x20

I suppose that it’s worth noting that I am doing some low-intensity cardio on my off days. My goal is to walk at least one mile at a moderate pace and high incline 3x per week.

I should also note that the above usage of the word “mobility” should be taken very lightly. I’ve got a cranky shoulder from years of softball and really tight hips; I do a short series of rotator cuff and hip external rotation exercises before every training session.

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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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