Day 3 — GZCLP: Blacknoir version
Aug 12, 2026 · 62 min
🏅 PR that day · bar = volume vs. the session's heaviest lift · failed = 0 reps · partial = short of target
Bench Press
5×145lb, 5×145lb, 7×145lb
Squat
8×175lb, 8×175lb, 8×175lb, 8×175lb
Bent Over Row
12×75lb, 12×75lb, 12×75lb, 13×75lb
Triceps Extension, EZ Bar
12×40lb, 12×40lb, 12×40lb, 12×40lb