Day 3 — GZCLP: Blacknoir version
Aug 29, 2026 · 69 min
🏅 PR that day · bar = volume vs. the session's heaviest lift · failed = 0 reps · partial = short of target
Bench Press
5×160lb, 5×160lb, 6×160lb
Squat
8×190lb, 8×190lb, 8×190lb, 8×190lb
Bent Over Row
12×95lb, 12×95lb, 12×95lb, 12×95lb
Triceps Pushdown
12×52.5lb, 12×52.5lb, 8×52.5lb (partial), 7×52.5lb (partial)