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
Squat
5×215lb, 5×215lb, 5×215lb
Bench Press
8×120lb, 8×120lb, 8×120lb, 8×120lb
Bent Over Row
12×75lb, 12×75lb, 12×75lb, 18×75lb
Triceps Pushdown
12×47.5lb, 12×47.5lb, 12×47.5lb, 18×47.5lb