Day 1 — GZCLP: Blacknoir version
Aug 9, 2026 · 80 min
🏅 PR that day · bar = volume vs. the session's heaviest lift · failed = 0 reps · partial = short of target
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Squat
5×207.5lb , 5×207.5lb , 5×207.5lb
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Bench Press
8×115lb , 8×115lb , 8×115lb , 8×115lb
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Bent Over Row
12×70lb , 12×70lb , 12×70lb , 20×70lb
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Triceps Pushdown
12×42.5lb , 12×42.5lb , 12×42.5lb , 18×42.5lb