11 Apr Morgan Colling | Offseason | Week 3 Deload

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.

Tuesday: Squat

• Warm-up
  • McGill big 3
  • Goblet & pistol squats
  • Hip & shoulder mobility
  • Squat 45x2x10, 75×5, 105×3
• Set work
  • Squat 140x5x1
    https://www.instagram.com/p/BD1YcfkObST/?taken-by=morgan56kg
  • Pause squat 105x3x5
  • Piston squat 75x3x10

Thursday: Bench

• Warm-up
  • McGill big 3
  • Side lats & band flyes
  • Hip & shoulder mobility
  • Bench 45x2x10
• Set work
  • Bench 80x5x1
    https://www.instagram.com/p/BD6cJ4FObTo/?taken-by=morgan56kg
  • Floor press 65x3x5
  • Incline DB press 25x3x10

Saturday: Deadlift

• Warm-up
  • McGill big 3
  • Glute bridge & KB SL good mornings
  • Hip & shoulder mobility
  • Deadlift 45x2x10
• Set work
  • Deadlift 155x5x1
    https://www.instagram.com/p/BD_uAPRObZr/?taken-by=morgan56kg
  • Stiff-leg 2″ deficit deadlift 135x3x5
  • Pull-ups 3 max sets – 7, 7, 10

Okay so I figured that I would spare you all and condense my whole week into one. With five singles @ 50% as my main movement for the day, you can imagine how exciting things were. However, I like to take deload weeks to focus on form and work on what needs correcting — usually speed. I saw my chiro on Monday which was a good start to my rest week. The rookie in me still has trouble accepting that these weeks are for my own benefit — I always feel bored and walk out of my gym like I didn’t do much. But I know, I know, I KNOW that I need this and I trust in my coach and in this system.

I took fluff & buff off to spend the day outside with my dogs, husband, and in-laws. My schedule is fucked and I’m still getting used to 12-hour overnights, and I feel like I haven’t seen Louis all week. So it was nice to just relax and spend some time with him. Plus, grandma and grandpa brought Chappie and Muffin some SWEET new toys, which rocks, because I’m on a “I’m not buying anymore damn dog toys” strike.

Oh, and we decided where we are moving for Louis to attend grad school! But my mom doesn’t know yet…so I’ll get back to you on that, internet. She isn’t too happy when she finds out things on the internet.

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)

• Debunking Common Back Pain Myths: A Comparison of WebMD and Dr. Stuart McGill’s Approach - February 8, 2025
• How Being an Underachiever Took Me to the Next Level - February 6, 2025
• Unlocking Strength and Recovery: A Deep Dive with Dr. Andrew Lock - January 31, 2025