• How to Regain Your Edge

• Get More from Leg Day

• Try This Protein Shake

• Fix Muscular Imbalances

It’s ironic. I’ve spent years preaching the value of setting a high standard for yourself and living up to it every day in and out of the gym. Yet, here I am, realizing I haven’t held myself accountable lately.

Retirement has been a bigger shift than I expected. When you’re chasing a title, every day is structured. Every meal, every rep, and every decision has a purpose.

But since stepping away from competition, I let things slide. I trained without focus. I ate clean enough but threw in whatever snacks I felt like. I got into the gym, but my head was in my phone, working on business and answering messages.

And then, boom, injury. A shoulder procedure. Potential months out. And for the first time in a long time, I felt completely unmotivated.

But here’s the thing: setbacks like this are where you find out who you really are.

The Wake-Up Call

The goal isn’t to avoid tough times, it’s to use them. Dostoevsky said you have to be worthy of your suffering and that hit with me. It means you find meaning in hard moments. You don’t waste them.

This injury forced me to stop and take a hard look at myself. I realized that no matter what stage of life I’m in, I need to be chasing something.

I need structure, discipline, and a high standard to feel like my best self. Just because I’m retired doesn’t mean I get to settle. I don’t want to sit in comfort and let my mindset slip. I don’t want to lose the edge that made me successful.

Because when I don’t hold myself to that standard, I feel it. It eats at me.

What This Means for You

We all go through this. Whether you’ve been training for years or just starting, you hit points where you lose momentum.

You feel like you’re going through the motions. Maybe you get injured. Maybe life just gets in the way.

The difference between staying stuck and moving forward is simple: You hold yourself accountable.

Here’s How I’m Doing It:

✅ Rebuilding discipline — Tracking my nutrition, cutting the excuses, dialing in recovery.

✅ Training with intention — Even if I can’t train my upper body, I can attack my legs (see my workout below), improve mobility, and get stronger where I can.

✅ Using this time wisely — Instead of feeling sorry for myself, I’m focusing on what I can control: eating clean, rehabbing properly, and resetting my mindset.

Momentum isn’t just about doing more, it’s about making sure the things you do actually serve your goals. It’s easy to stay busy. But being intentional? That’s where the real progress happens.

Set the Standard, No Matter What

I wish I could say I mastered this once and never had to think about it again. But I’m not that guy. I have to catch myself, remind myself, and reset when I fall off track.

Maybe you do too.

So if you’re in a slump — whether from injury, lack of motivation, or just life pulling you in different directions — this is your wake-up call. Don’t let it be wasted.

Dial in. Hold yourself accountable. Start making the small changes that lead to big shifts.

Because at the end of the day, discipline leads to freedom — and that’s not just a saying. That’s real.

Time to get after it.

Set the Standard!

Chris

If you want bigger, stronger legs, you need to stop cutting your range of motion short.

Most lifters don’t train in deep knee flexion — whether on squats, leg presses, or lunges — and they’re leaving size and strength on the table.

Chris likes to focus on a full range of motion and isometric holds to build bulletproof legs and improve mobility.

If you struggle with depth, work on your ankle and hip mobility, and don’t be afraid to push past your comfort zone. More knee flexion means more growth.

Here’s one of Chris’ leg day staples, one he comes back to before jumping back into his periodized training, which will be released on the STNDRD app soon!

Chris’ Classic Leg Day Workout:

🔹 Warm-Up: Backward sled drags – 2-3 minutes (great for knee health)
🔹 Leg Press: 4 sets, deep range, slow tempo (last two sets: close stance for quads)
🔹 Bulgarian Split Squats: 3 sets of 8-10 reps per leg (start with your weaker side)
🔹 Seated Hamstring Curls: 4 sets, last set is a 15-rep drop set
🔹 Leg Extensions: 3 sets of 12 reps, full stretch at the bottom, hard squeeze at the top
🔹 Walking Lunges: 2 sets of 20 total steps (deep strides, full control)
🔹 Finisher: Sled Pushes – 3 rounds, heavy resistance

Key Takeaways:
✔ Prioritize deep range of motion — get your hamstrings to your calves.
✔ Start with your weaker side to even out imbalances.
✔ Control the reps — slow down the negative and focus on muscle activation.
✔ Add sled work for knee health, conditioning, and extra leg endurance.

Chris runs this leg program on repeat, especially now that he’s injured and can’t train his upper body, and you can too.

Stick with it for 4 to 6 weeks, push for a deeper range, and watch your legs grow, and get stronger and healthier than ever.

— Justin King

Recipe of the Week: Vanilla Berry Delight

With its low-calorie content and high protein level, this shake is a perfect way to boost protein intake without adding significant calories. If you want to manage muscle and calories, you’ll love this shake.

Ingredients

• 1 scoop of RAW vanilla protein powder

• 1/2 cup of mixed frozen berries (blueberries, strawberries, raspberries)

• 1/2 cup Greek yogurt

• 1 cup unsweetened almond milk

Prep

Put Greek yogurt, frozen berries, and a scoop of Vanilla Protein Powder into a blender, then add the unsweetened almond milk. If you prefer a thicker shake, toss in a few ice cubes.

Blend on high until smooth and creamy. Ensure all ingredients are well combined and the texture is even. Drink immediately.

Go to RAW Nutrition and use discount code CBUM for the best deal on all of our supplements!

Q: Hi Chris, can you correct muscular imbalances? The left side of my upper body is smaller than my right side and I can’t seem to balance it out.

— Ike G., Columbia, South Carolina

A: Hey, Ike, yeah, muscle imbalances are super common, everyone has a dominant side, and over time, if you’re always training with barbells or machines, your stronger side can take over without you realizing it.

The best way to fix this is to switch to unilateral movements. That means training one side at a time so your weaker side has to put in the same work as your dominant side. Dumbbells, cables, and single-arm machine work are your best friends here.

A few things to focus on:

• Start with your weaker side — Always train the smaller or weaker side first when doing unilateral work.

• Match reps and weight – Don’t let your dominant side lift more reps or heavier weight. Keep both sides equal, even if one side feels easier.

• Control and focus – Slow down your reps, focus on proper form, and make sure you're feeling the weaker side working.

• Fix movement patterns – Sometimes, imbalances come from poor activation, not just strength. Stretch and activate the weaker muscles before training (especially your lats, shoulders, and chest) to get them firing properly.

Stick with this approach, and over time, your strength and size will even out. Stay consistent!

Question for Chris? Hit reply or email askchris@stndrd.app and we’ll consider it for inclusion in a future issue of The Standard.

Champion Mentality

“Your life isn’t defined by one big moment, it’s built by the small, daily choices you make. Every action, every habit, every routine you follow. That’s what determines who you become.⁠ Win the day, win your life.”

Introducing: The New STNDRD in Fitness!

I’m stoked to launch my new app, STNDRD. Get my daily workouts, track your nutrition, connect with our community, get discounts on merch, and more.

Download it on Apple or Google Play today!

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