130kg - x3
140kg - x2
160kg - x1
86kg - 1 set x20
Went up to a 160 single in the squat today, not too grindy or anything, just a solid rep at RPE 8/9. Then a back-off set for 20reps. Not bad after a night of drinking. Shout out to my bro Matt. We killed 3 bottles of wine and proceeded to cook & eat 12oz roast beef and a few pounds of potatos each, at 1:30 a.m. Good times!
RDLs went well, taking the slow progression on these, just 1 rep per workout. Shrugs were EASY. I'll be taking another jump up on the next workout. I seem to be doing really well just continually adding poundage to these, 2x/week.
In general, things are in a good place now. I am in good shape, enjoying the summer weather and less training (more time outside doing other things in life). BioRhythm Diet is still treating me well as I've continued to hone things in and really make it work perfectly for me. I am mainining 82kg (180lb) +/-1.5kg very easily and that is going to be the continued goal for the next 3-6 months. Stay around that range, get stronger and harden up the physique. No bulking, No cutting, just gradual improvement in both strength and fat-loss.