25 May Saturday Training Log: McGill Big 3 Variations, Goblet Squats, and a Deload Week
Saturday Training Log: McGill Big 3 Variations, Goblet Squats, and a Deload Week
What’s going on, everyone — Brian Carroll here at PowerRackStrength.com HQ. I wanted to give you a quick look behind the scenes from this Saturday’s training session. It was a lighter, deload-style day, but there’s always value in dialing in technique, priming the body, and staying consistent.
McGill Big 3 (With a Twist)
As always, I started my session with core activation using the McGill Big 3 — but with a few subtle variations I like to tinker with from time to time. These aren’t one-size-fits-all tweaks, so take this as a reminder: Always follow the guidance of your McGill-certified provider and adjust positioning based on what works best for you, not what looks cool online.
The Big 3 continues to be a cornerstone of my training, especially when it comes to maintaining spinal stability and preparing for loaded movements. Whether I’m ramping up for a meet or cruising through a deload, this foundational sequence always plays a role.
Priming the Squat Pattern
To get things moving, I added some Goblet Squats as a primer. These are an excellent way to groove the movement pattern, activate the hips and core, and open up the lower body without jumping straight into a heavy barbell lift. I followed this with glute bridges and some lock-in core work to reinforce proper bracing before squatting.
Box Squats – Light but Intentional
For the main lift of the day, I worked up to box squats for sets of five. Since I’m in a deload week, the focus wasn’t on weight or volume, but rather on maintaining movement quality, feeling sharp under the bar, and keeping the groove alive.
Deload weeks are critical. They give your nervous system and joints a break while still allowing you to train with intention. I’m a big believer in backing off intensity periodically to ensure long-term progression and injury resilience.
In-Person Consults & Assessments
For those who have asked — yes, I do in-person consultations and movement assessments. This past week was a busy one with clients in town, and I always enjoy working face-to-face to troubleshoot issues and provide hands-on guidance.
If you’re interested in booking a session, head over to PowerRackStrength.com and click the link for consultations. Whether you’re dealing with back pain, programming plateaus, or just want an expert eye on your form, I’ve got you covered.
Wrapping It Up
That’s it for today’s log. Nothing flashy — just consistent, intelligent training rooted in fundamentals. Thanks for checking in, and I hope everyone enjoys a safe and restful Memorial Day weekend. Stay strong and stay smart.
— Brian Carroll
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