Day 3 — GZCLP: Blacknoir version
Aug 25, 2026 · 90 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
5×155lb , 5×155lb , 6×155lb
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Squat
8×185lb , 8×185lb , 8×185lb , 8×185lb
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Bent Over Row
12×90lb , 12×90lb , 12×90lb , 12×90lb
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Triceps Extension, EZ Bar
12×45lb , 12×45lb , 12×45lb , 18×45lb