Remember how much you were lifting in the first week? Hope you've been keeping a log, because your strength gains should be totally obvious during today's workout. This is going to be a challenging leg session—7 sets of 5 reps for each exercise will push your muscles and energy systems to the limits—but I have no doubt you're more than ready for it. Get under the barbell and squat!
Cycle 3, Microcycle 4 Nutrition
For this microcycle, a 180-pound guy should aim to eat roughly 3,500 calories. Increase your macronutrients to these estimates: fat to 75 grams, carbs to 450 grams, and protein to 270 grams.