Today, your training focus is on strength. Doing fewer reps means you should use a challenging weight—one that pushes you and leaves you fatigued. When squatting, remember the essential cues: neutral spine, chest up, butt back, and body tight. Try to keep your shins vertical, and push your knees out as you squat down. Intensity is also key. If you train slow, you'll stay slow. Focus on speed and make that bar jump!
Cycle 3, Microcycle 2 Nutrition
In Microcycle 2 of Cycle 3, a 180-pound guy should eat nearly 3,300 calories, give or take 100-200, comprised of roughly 70 grams of fat, 380 grams of carbs, and 255 grams of protein per day.