Day 3 — GZCLP: Blacknoir version
Aug 19, 2026 · 85 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
5×150lb , 5×150lb , 6×150lb
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Squat
8×180lb , 8×180lb , 8×180lb , 8×180lb
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Bent Over Row
12×80lb , 12×80lb , 12×80lb , 20×80lb
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Triceps Extension, EZ Bar
12×45lb , 12×45lb , 12×45lb , 12×45lb