Day 3 — GZCLP: Blacknoir version
Jul 22, 2026 · 64 min
🏅 PR that day · bar = volume vs. the session's heaviest lift · failed = 0 reps · partial = short of target
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Bench Press
5×130lb , 5×130lb , 7×130lb
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Squat
8×145lb , 8×145lb , 8×145lb , 8×145lb
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Lat Pulldown
12×88.75lb , 12×88.75lb , 12×88.75lb , 18×88.75lb
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Triceps Extension, EZ Bar 🏅
12×30lb , 12×30lb , 12×30lb , 18×30lb