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.

[wa-wps]

 

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.

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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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