Day 3 — GZCLP: Blacknoir version
Sep 6, 2026 · 67 min
🏅 PR that day · bar = volume vs. the session's heaviest lift · failed = 0 reps · partial = short of target
Bench Press
5×165lb, 5×165lb, 5×165lb
Squat
8×195lb, 8×195lb, 8×195lb, 8×195lb
Bent Over Row
12×95lb, 12×95lb, 12×95lb, 18×95lb
Tricep Extension Dumbbell Single
12×25lb, 10×25lb (partial), 7×25lb (partial), 6×25lb (partial)