Morgan Colling | Offseason | Week 2 Squat & Bench

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 & pistol squats
    • Hip & shoulder mobility
    • Squat 45x2x10
  • Set work
    • Front pause squat 4×4 – top set 145
    • Pause squat 3×5 – top set 165
    • Piston squat 3×10 – top set 105
    • Bird dog 5x12sec holds
    • McGill crunch 5x12sec holds
    • Rolling plank 3×20

Tuesday: Bench

  • Warm-up
    • McGill big 3
    • Side lats & Band flyes
    • Hip & shoulder mobility
    • Bench 45x2x10
  • Set work
    • Floor press 4×4 – top set 130
    • Form bench 80x5x2
    • DB incline bench 3×10 – top set 35’s

I felt stupid strong this week. I dunno if I was just having a string of good sessions or if I’m legitimately getting stronger…either way, I’ll take it. I got a DEXA scan done this week and although my BF% is higher than I’d like it to be, my lean mass has increased dramatically and I’m the strongest I’ve ever been. Especially as a female, it’s really hard to say “I don’t care how I look”. Because I do. And so do you. But at the end of the day, I’m a strength athlete. Not a physique competitor. Can I have both? Sure, but one needs to take precedence. And that one is very obvious.

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Brian Carroll

Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.
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