Day 3 — GZCLP: Blacknoir version
Aug 12, 2026 · 62 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
5×145lb , 5×145lb , 7×145lb
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Squat
8×175lb , 8×175lb , 8×175lb , 8×175lb
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Bent Over Row
12×75lb , 12×75lb , 12×75lb , 13×75lb
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Triceps Extension, EZ Bar
12×40lb , 12×40lb , 12×40lb , 12×40lb