Day 3 — GZCLP: Blacknoir version
Jul 22, 2026 · 64 min
🏅 PR that day · bar = volume vs. the session's heaviest lift · failed = 0 reps · partial = short of target
Bench Press
5×130lb, 5×130lb, 7×130lb
Squat
8×145lb, 8×145lb, 8×145lb, 8×145lb
Lat Pulldown
12×88.75lb, 12×88.75lb, 12×88.75lb, 18×88.75lb
Triceps Extension, EZ Bar
12×30lb, 12×30lb, 12×30lb, 18×30lb