Day 3 — GZCLP: Blacknoir version
Sep 6, 2026 · 67 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
5×165lb , 5×165lb , 5×165lb
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Squat
8×195lb , 8×195lb , 8×195lb , 8×195lb
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Bent Over Row
12×95lb , 12×95lb , 12×95lb , 18×95lb
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Tricep Extension Dumbbell Single 🏅
12×25lb , 10×25lb (partial) , 7×25lb (partial) , 6×25lb (partial)