Day 3 — GZCLP: Blacknoir version
Aug 29, 2026 · 69 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
5×160lb , 5×160lb , 6×160lb
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Squat
8×190lb , 8×190lb , 8×190lb , 8×190lb
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Bent Over Row
12×95lb , 12×95lb , 12×95lb , 12×95lb
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Triceps Pushdown
12×52.5lb , 12×52.5lb , 8×52.5lb (partial) , 7×52.5lb (partial)