Day 1 — GZCLP: Blacknoir version
Aug 9, 2026 · 80 min
🏅 PR that day · bar = volume vs. the session's heaviest lift · failed = 0 reps · partial = short of target
Squat
5×207.5lb, 5×207.5lb, 5×207.5lb
Bench Press
8×115lb, 8×115lb, 8×115lb, 8×115lb
Bent Over Row
12×70lb, 12×70lb, 12×70lb, 20×70lb
Triceps Pushdown
12×42.5lb, 12×42.5lb, 12×42.5lb, 18×42.5lb