Morgan Colling | Offseason | Week 4 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.


Monday: Squat

  • Warm-up
    • McGill big 3
    • Goblet & pistol squats
    • Hip & shoulder mobility
    • Squat 45x2x10
  • Set work
    • Front pause squat 5×5 – top set 145
    • Pause squat 3×5 – top set 165
    • Piston squat 3×10 – top set 95
    • Bird dog 5x15sec holds
    • McGill crunch 5x15sec 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 5×5 – top set 135
    • Form bench 80x5x2
    • DB incline bench 3×10 – top set 30’s

Sunday: Deadlift

  • Warm-up
    • McGill big 3
    • Glute bridge & KB SL good mornings
    • Hip & shoulder mobility
    • Deadlift 45x2x10
  • Set work
    • Pause deadlift 5×5 – top set 205
    • Stiff-leg 2″ deficit deadlift 3×5 – top set 145
    • Max pull-ups 3 sets – 10, 7, 5

So squat day turned out to be much more than originally planned, and I have school to thank for that. I’m in a graduate-level fitness assessment class, and as I rushed into class immediately following my squat workout, I was informed that I had to perform one of two tests that day: VO2 max or Wingate. “Okay,” I said. “No problem. I administer these all the time.” Nope, it was my turn to BE the subject…damn it. I opted for the 30-second Wingate test as it is aerobic and I figured that anything would be better than running with tubes attached to my face post-squatting. Anyhoo…Wingate tests measure peak anaerobic power and anaerobic capacity. There was very little variation between my peak and minimum power output, which resulted in a stupid low fatigue index. This basically means that I’m a glycolytic beast.


My husband and I were in Dallas for the weekend to seeing one of my long-time favorite bands, The Used, play a two-day show at the House of Blues. Being in Dallas meant that I may or may not have eaten In-N-Out for lunch every day, but who’s counting? And I’m over here like, “Vega pls help…” Our five-hour drive quickly turned into much more thanks to Oklahoma highways constantly being under construction. We spent a day at the Galleria because Louis didn’t know what it was and then I avoided Lush like the plague because I’m poor.



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Brian Carroll

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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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