Day 3 — GZCLP: Blacknoir version
Aug 25, 2026 · 90 min
🏅 PR that day · bar = volume vs. the session's heaviest lift · failed = 0 reps · partial = short of target
Bench Press
5×155lb, 5×155lb, 6×155lb
Squat
8×185lb, 8×185lb, 8×185lb, 8×185lb
Bent Over Row
12×90lb, 12×90lb, 12×90lb, 12×90lb
Triceps Extension, EZ Bar
12×45lb, 12×45lb, 12×45lb, 18×45lb