Day 3 — GZCLP: Blacknoir version
Aug 7, 2026 · 98 min
🏅 PR that day · bar = volume vs. the session's heaviest lift · failed = 0 reps · partial = short of target
Bench Press
5×140lb, 5×140lb, 8×140lb
Squat
8×165lb, 8×165lb, 8×165lb, 8×165lb
Bent Over Row
12×65lb, 12×65lb, 12×65lb, 20×65lb
Triceps Extension, EZ Bar 🏅
12×45lb, 12×45lb, 12×45lb, 12×45lb