Day 1 — GZCLP: Blacknoir version
Sep 2, 2026 · 77 min
🏅 PR that day · bar = volume vs. the session's heaviest lift · failed = 0 reps · partial = short of target
Squat
5×230lb, 5×230lb, 5×230lb
Bench Press
8×135lb, 8×135lb, 8×135lb, 8×135lb
Bent Over Row
12×90lb, 12×90lb, 12×90lb, 20×90lb
Triceps Pushdown
12×55lb, 12×55lb, 12×55lb, 12×55lb