Day 1 — GZCLP: Blacknoir version
Sep 2, 2026 · 77 min
🏅 PR that day · bar = volume vs. the session's heaviest lift · failed = 0 reps · partial = short of target
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Squat
5×230lb , 5×230lb , 5×230lb
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Bench Press
8×135lb , 8×135lb , 8×135lb , 8×135lb
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Bent Over Row
12×90lb , 12×90lb , 12×90lb , 20×90lb
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Triceps Pushdown
12×55lb , 12×55lb , 12×55lb , 12×55lb