Day 3 — GZCLP: Blacknoir version
Aug 7, 2026 · 98 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
5×140lb , 5×140lb , 8×140lb
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Squat
8×165lb , 8×165lb , 8×165lb , 8×165lb
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Bent Over Row
12×65lb , 12×65lb , 12×65lb , 20×65lb
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Triceps Extension, EZ Bar 🏅
12×45lb , 12×45lb , 12×45lb , 12×45lb