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Chris

@rifflifter

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Lift heavy, run casually.
Powered by riffs & too much caffeine.
NASM-CPT
📍 O‘ahu

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Two PR attempts in one week. Feeling grateful for a good lift this morning and for the folks who lift at @ukiyohawaii for the good vibes and friendly support.

#weightlifting #strengthtraining #deadliftpr #powerlifting #conventionaldeadlift taken in Ukiyo Hawai’i by @rifflifter

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2 months ago

Over the last 8 weeks I’ve been focusing on getting deeper into my back squat while still progressively overloading. Today was my final day of this block and I’m pleased with the results I’ve worked for. Now perhaps a deload 😮‍💨. Many thanks to Ken and Toby for the spot!

#weightlifting #strengthtraining #backsquat #barbell #powerlifting taken in Ukiyo Hawai’i by @rifflifter

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2 months ago

Today was the final day of my 8 week block focused on max deadlift strength. It’s been an awesome 8 weeks and I’m happy to report that the patience and staying on program paid off. My all time DL PR when I began was 405 lbs. Today I set two PR’s back to back: 455 and then 505. Feeling very happy with the results and grateful to the friends who listened to me rave when deadlifts were all I could talk about. Next goal is going to be getting my grip in shape to pull these kinds of numbers without straps. Going to take a week to rest and then get to focusing on my squat depth.

#weightlifting #strengthtraining #deadlift #1rm #fitnessgoals taken in Powerhouse Gym Aiea by @rifflifter

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4 months ago

Medium effort (RPE 6) OC.

#gymmeme #gymhumor #weightlifting #strengthtraining #doyouevenlift by @rifflifter

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4 months ago

Week 7 in the bag! Here are some highlights. Saw another PR today and feeling good about 1RM testing next week. Back offs are moving well and I even hauled a bunch of plywood for my dad afterwards which is basically like another 8 sets. My grip nearly failed on a 405 single so I had to throw on some straps. Going to be focusing on grip during my maintenance block. Pray for my back. So excited for next week!

Side note - I picked up some deadlift shoes from @notorious_lift and they feel great.

#deadliftpr #weightlifting #strengthtraining #deadlift #fitnessgoals by @rifflifter

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4 months ago

Week 6 of 8 down and I’m feeling great! A few post-ramp up highlights: Heavy singles without straps (glad I brought my climbing chalk). Then a top set of 435 for a PR followed by some heavy-ish back offs. To top things off @phg.susu was playing razorblade-era HIM. Awesome lift.

Excited for a week of rest and recovery before hitting week 7 hard. Just 2 more weeks until 1RM testing.

#deadliftpr #trainingblock #strengthtraining #weightlifting #fitnessmotivation by @rifflifter

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4 months ago

Mixed up pull day a bit this morning! 5x5 pull ups is more volume than I think I’ve ever done. Barbell rows, back extensions, my heaviest t-bar rows to date, and an amazing pec deck that put me through it. Happy to report I’m still in one piece. Looking forward to a heavy deadlift session this weekend.

This workout brought to you by my wife via the Trader Joe’s snacks she brought back from her trip and an early bday present of a 2-week pass at Ukiyo.

PS those @nike grind bumper plates are so cool.
#pullday #backworkouts #weightlifting #fitnessgoals #strengthtraining taken in Ukiyo Hawai’i by @rifflifter

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4 months ago

Week 5/8 of this training block complete! Invited a fellow gym member to work in with me on DL’s and made a new friend. PR’d (+20 lbs) on the top set and feeling confident about going heavy again next week. Awesome lift altogether.

The ramp up looked different this week to manage fatigue while priming the nervous system for even heavier pulls. 135x5, 225x5, 275x3, then 315, 365, and 395 for singles. 345x5x3 for back offs.

Feeling grateful for a solid lift and excited to go heavy again next week - but this block already feels like a win.

#weightlifting #deadlift #deadliftpr #gymprogress #fitnessgoals by @rifflifter

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4 months ago

You know the drill by now! Week 4 in the bag. The deload felt great and I’m getting plenty of quality recovery before hitting it hard next week. Next week we’re going big! Week 5 top set will be more than I’ve pulled before so I’m both excited and a little nervous. Wish me luck! Check out weeks 1-3 on my page and come back next week to see how week 5 is.
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#deadlift
#strengthtraining
#weightlifting
#deloadweek
#fitnesstransformation by @rifflifter

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5 months ago

Week 3 of the deadlift progression is in the books. Finally started pulling with a belt for the first time and still getting used to it.

This block has been a good reminder that strength is about managing fatigue well enough to stay consistent week after week. Deload next week before we ramp things back up again.

If you missed the start of the series, check out Weeks 1 and 2 to see how the progression’s been building so far.
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#deadlift #strengthtraining #weightlifting #gymmotivation #fitnesstransformation by @rifflifter

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5 months ago

Checked off Week 2 of my 8-week deadlift progression. Today’s top set moved well and the back-off work felt productive.

The heavy top set primes the nervous system to produce greater force and bar velocity for the following lighter back-off sets. This is called post-activation potentiation. I’m using that potentiation effect to improve form, strengthen positioning, and pull with greater power.

There’s still a way to go, but the goal is steady progress every week.

Follow along for the full 8-week series and let’s see where this peak ends up!

#weightlifting #deadlift #barbellworkout #strenthtraining #gymlife by @rifflifter

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5 months ago

Started a new 8-week deadlift progression today focused on max strength. Being intentional about to when to push harder, when to up the load, and when to chill out. by @rifflifter

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5 months ago