• Build Upper-Body Power

• Reset. Rebuild. Repeat.

• Get More From Curls

• Eat THIS to Recover Fast

Lately, I’ve been working with a creative agency to update the look and feel of our RAW Nutrition products.

The goal is simplicity and clarity. When someone sees RAW on the shelf, in their feed, or in an email they should instantly know what we stand for.

The truth is RAW grew so fast our branding lost focus. We were going a million miles and hour and kept adding new products, new designs, new content. We realized we had to stop and ask: where are we actually headed?

So now we’re sharpening the entire brand to focus on supporting people who train hard, who lift with purpose, who live authentically -- raw and real.

That stripped-down, show-up-and-do-the-work approach isn’t just how we built RAW. It’s what we’re building with STNDRD, too.

Because at their cores, both brands are about raising the bar — not just once, but every day. Setting a standard, then meeting it. That’s what real progress looks like. Whether it’s what you put in your body or how you train, we’re here to help you lock in and level up.

RAW gives you the fuel. STNDRD gives you the system. One’s about quality nutrition and supplements to support your hard work, the other’s about your training, tracking, and community. Together, they work to push you forward with purpose.

That’s what this newsletter is here for. That’s what the STNDRD app is built around: giving you structure, focus, and a way to keep showing up and stacking wins.

But to build anything that lasts — whether it’s a brand, a training program, or a life — you’ve got to ask the hard questions. The same ones we’ve been asking at RAW and STNDRD: What do we believe in? What actually matters? What still holds up when the hype fades?

We’ve stopped tweaking for clicks. We’re not chasing trends. We’re aligning everything around who we really are. The end result? Clean. Cohesive. No fluff. It feels like us.

And that whole process? It made me take a hard look at my own life too.

Right now I’m in a groove. I’m lifting hard again, getting a good pump, sleeping better, eating well. I’m not training to prove anything. I’m training because it grounds me. Because it’s part of who I am.

Clarity doesn’t come from doing more, it comes from stripping things down to what matters. We’ve all got raw materials we need to succeed. The work is about refining what’s real and showing up on purpose.

That’s the work I’m doing right now. That’s the foundation we’re building at STNDRD, RAW, and in everything else we create.

Set the Standard!

Chris

💪 Push Day — Mid-Range Mastery

This workout focuses on steady volume, controlled tempo, and pressing mechanics that rebuild shoulder health and upper-body power. Use strict form. Don’t chase PRs, chase perfect reps.

📍 Training Goal: Controlled hypertrophy with joint-friendly mid-range loading

⏱ Rest: 90 sec between A/B sets, 60 sec between C sets

🎯 Tempo Key: 3030 = 3 sec down, 0 pause, 3 sec up, 0 pause

A1. Incline Smith Machine Press • 4 sets of 8–10 reps @ 3030 • Emphasis: mid-range chest tension

🧠 Cue: elbows under wrists, don’t lock out

A2. Band-Assisted Push-Up (to failure) • 4 sets • Add band at chest height for deload

💥 Finisher-style pump without strain

B1. Machine Shoulder Press (Neutral Grip) • 3 sets of 10–12 reps @ 3121 • Safer than barbell, ideal for tempo work

🎯 Focus: steady bottom range control

B2. DB Lateral Raise (strict) • 3 sets of 15–20 reps @ 2010 • Try pausing at the top for 1–2 reps per set

🛑 No body swing — slow and strict

C1. Seated Overhead Triceps Extension (EZ Bar) • 3 sets of 12 reps @ 3110 • Deep stretch, full range

🔁 Rest-pause last set if needed

C2. Rope Triceps Pressdown • 3 sets of 15–20 reps @ 2010 • Elbows locked, spread at bottom

🧠 Visualize pulling the rope apart

🔥 Finisher: Incline Treadmill Walk – 5 minutes @ brisk pace • Active recovery + posture work

🎧 Toss on a mindset podcast like Chris Williamson’s Modern Wisdom and reset for the day

💥 Find more workouts in the STNDRD app.

📲 Tap in and Set the Standard!

🍳 A Quick Recovery Breakfast

Simple. Filling. Macro-balanced. This post-workout combo of protein and carbs will crush hunger and help your muscles recover fast.

🥚 Ingredients
• 3 whole eggs + 3 egg whites
• 1/2 cup cooked spinach
• 1/4 cup chopped tomato
• 1 oz goat cheese or low-fat feta
• 1/4 avocado (optional)
• Pinch of turmeric + black pepper
• Optional: 1 slice sourdough OR 1/2 cup cooked oats (post-training)

Prep:

1. Heat a nonstick pan over medium heat and lightly spray with olive oil or avocado oil.

2. Whisk eggs and egg whites in a bowl until fully combined.

3. Sauté spinach in the pan for 1–2 minutes until wilted.

4. Pour egg mixture over the spinach.

5. Let cook undisturbed for 2–3 minutes, then gently fold one side over to form an omelette.

6. Cook another 1–2 minutes until firm but still moist inside.

7. Slide onto a plate and top with sliced tomatoes and seasonings.

🔍 Why It Works
• 🔋 High-protein for muscle recovery
• 🧠 Choline-rich eggs for cognitive support
• 🦴 Anti-inflammatory ingredients support joint health
• 🕒 Fast to prep, easy to scale based on calories

📊 Approx Macros:
Calories: ~450–550
Protein: 37g
Fat: 22g
Carbs: 25g (with toast/oats)

✅ Pro Tip: Cook in bulk. If you’re short on time in the mornings, prep your veggie mix the night before, or sauté a big batch to keep in the fridge for 3–4 days. You’ll cut your prep time in half and make it easier to eat clean.

🎆Go to RAW Nutrition and use the code CBUM for our best deals.

Q: Hi Chris, should I use an EZ bar, straight bar, dumbbells, or barbell for curls?

Mike G., Oklahoma City, Oklahoma

A: Hey Mike, don’t complicate it, just use the tool that matches your mechanics and goals.

• Straight bars lock your wrists and are great for building mass if your joints can handle it.

• EZ bars reduce wrist strain and still hit both heads of the biceps hard.

• Dumbbells allow a more natural path and help fix imbalances.

• Barbells help overload your biceps for max growth.

Switch up the tools for variety based on your goals and how your joints feel. The best curl is one you can do perfectly for 10+ reps.

Question for Chris? Hit reply or email [email protected] and we’ll consider it for inclusion in a future issue of The Standard.

Champion Mentality

“Success is not final, failure is not fatal. It’s the courage to continue that counts.”

— Winston Churchill

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