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.

[wa-wps]

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
      https://www.instagram.com/p/BEect7wObec/?taken-by=morgan56kg
    • Pause squat 3×5 – top set 165 (shown below is 155)
      https://www.instagram.com/p/BEedklRubQG/?taken-by=morgan56kg
    • 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
      https://www.instagram.com/p/BEZcJ2cObRO/?taken-by=morgan56kg
    • 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
      https://www.instagram.com/p/BEueAs2ubey/?taken-by=morgan56kg
    • 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

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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