Day 1 — GZCLP: Blacknoir version
Aug 16, 2026 · 81 min
🏅 PR that day · bar = volume vs. the session's heaviest lift · failed = 0 reps · partial = short of target
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Squat
5×215lb , 5×215lb , 5×215lb
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Bench Press
8×120lb , 8×120lb , 8×120lb , 8×120lb
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Bent Over Row
12×75lb , 12×75lb , 12×75lb , 18×75lb
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Triceps Pushdown
12×47.5lb , 12×47.5lb , 12×47.5lb , 18×47.5lb