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

Owner and Founder at
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.
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