You've done this workout before, but you should be able to move more iron this time around. Look back into your workout log and see what you lifted the last time you hit these exercises and reps. Your goal today is to lift more weight on every possible exercise and set. Even though this is a low-volume workout, you should still push yourself to the max on each and every lift!
Cycle 3, Microcycle 5 Nutrition
For this microcycle, aim to eat 3,300 calories. You'll eat a little less than you did last microcycle. For microcycle 5, try to eat 70 grams of fat, 380 grams of carbs, and 255 grams of protein each day.