Morgan Colling | Offseason | Week 5 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.


Tuesday: Squat

  • Warm-up
    • McGill big 3
    • Goblet & pistol squats
    • Hip & shoulder mobility
    • Squat 45x2x10
  • Set work
    • Front pause squat 4×4 – top set 155
    • Pause squat 3×5 – top set 165 (shown below is 155)
    • Piston squat 3×10 – top set 95
    • Bird dog 5x15sec holds
    • McGill crunch 5x15sec holds
    • Rolling plank 3×20

Thursday: Bench

  • Warm-up
    • McGill big 3
    • Side lats & Band flyes
    • Hip & shoulder mobility
    • Bench 45x2x10
  • Set work
    • Floor press 4×4 – top set 140
    • Form bench 80x5x2
    • DB incline bench 3×10 – top set 30’s

Saturday: Deadlift

  • Warm-up
    • McGill big 3
    • Glute bridge & KB SL good mornings
    • Hip & shoulder mobility
    • Deadlift 45x2x10
  • Set work
    • Pause deadlift 4×4 – top set 235
    • Stiff-leg 2″ deficit deadlift 3×5 – top set 135
    • Max pull-ups 3 sets – 10, 7, 5

I’m alive in case you were wondering. I’ve been getting my ass kicked with my last semester of grad school — papers, projects, exams…you know, the good stuff. My first training cycle this offseason was definitely a success. I’ve made huge PRs AND have put on some size (a secondary goal, but a goal nonetheless). Stay tuned during my next few weeks of training. Big announcement soon.

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Brian Carroll

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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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