Day 1 — GZCLP: Blacknoir version
Aug 23, 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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Squat
5×220lb , 5×220lb , 5×220lb
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Bench Press
8×125lb , 8×125lb , 8×125lb , 8×125lb
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Bent Over Row
12×85lb , 12×85lb , 12×85lb , 18×85lb
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Triceps Pushdown
12×52.5lb , 12×52.5lb , 12×52.5lb , 12×52.5lb