• Prepping for Prague

• Benefits of the 1¼ Rep

• Focusing on Good Food

It’s hard to believe I’m just two weeks away from stepping on stage at an Open bodybuilding competition in Prague — a path I hadn’t planned to take when I wrapped up the Olympia less than a month ago.

Getting back into strict prep after competing took some time, and it was harder than usual to find that rhythm again.

For 10 years, I’ve done one show per year and then hit reset. This time, with only five weeks in between, it’s been an adjustment, physically and mentally, especially after the intensity of the Olympia.

In my normal prep mode, I say no to everything else in my life. But this time, I can’t shut down like that. With so much going on with RAW Nutrition, Bum Energy, and being there for Courtney and the baby, I can’t just lock myself away.

Plus, competing in the Open gives me some flexibility — I’m eating more, carrying more size, and even though I feel a bit fuller and less shredded, it’s kind of a nice change.

After so many years of tight calorie restrictions, I’m appreciating the energy level that comes with eating more.

Physically, I’m about nine pounds heavier than my Olympia stage weight, and I’m aiming to hit 248 in Prague.

That’s about six pounds heavier than I’ve ever been in competition, and for the first time, I won’t be dealing with a weight cap.

I’m curious to see how my physique holds up when I’m full as a house. In Classic Physique, my focus has always been on staying dry and lean, prioritizing the aesthetic lines over sheer size.

This time, though, I’m pushing for fullness. There’s a risk that I could spill over and look a bit watery, but it’s a new approach, and I’m excited to see how it translates on stage.

As for why I chose to compete in Prague, honestly, I wasn’t 100% committed to it at first.

Part of me hesitated, questioning if I really wanted to get back on a strict diet and go through another prep. But I didn’t want to back out just because I was feeling lazy.

The other hesitation came from the expectations and hype. There’s this idea out there that I could jump into Open and dominate, and there was a moment where I thought about the impact not winning could have on my legacy.

But then I reminded myself that I’ve never made decisions based on what other people expect or the story they’re telling about me.

It’s always been about doing what feels right and what I want to do.

And I love competing. 

This is a chance to do something I haven’t done in years — step on stage with no weight limit, just pushing my physique to the max.

Competing in Europe is also a first for me, and I know there will be fans there who’ve never seen me compete live.

It feels like a nice, full-circle moment to get back on stage for the pure enjoyment of it, without the usual pressures or expectations.

Realistically, I don’t expect to win. My confidence comes from being honest with myself about what I’m walking into. I’m not aiming to come in and beat the top-tier Open guys; I’ve barely prepped as an Open competitor.

But if I can stand up there and hold my own, maybe even surprise a few people, it’ll be worth it.

I’d love to hit the first callout, ideally land in the top five, and push myself while soaking in the experience.

With some big names on stage — like Shaun Clarida from 212 and guys like Martin Fitzwater, who finished fourth in the Olympia Open — it’ll be an awesome test to see how my taller physique compares.

People have speculated for years how a Classic guy would look next to an Open lineup, and now we’re about to find out.

Mentally, this prep is so different. After years of laser-focused, high-pressure preps for Olympia, it’s refreshing to come into this without those expectations.

Instead of thinking, I have to win, it’s more of a mindset of, Let’s see what happens. This approach feels authentic to me — competing purely for the joy of it, pushing my boundaries because I want to, not because I have to.

It’s going to be an iconic moment for bodybuilding to see these different divisions come together on one stage. For me, it’s a chance to set the standard in a different way, to bring something new to the fans, and to enjoy every part of it.

Win or lose, this is about going all in, enjoying the journey with good people, and bringing something different to the stage.

Set the Standard! 

Chris

This week, I want to share a technique you’ve probably seen in my training over the last year: The 1¼ rep.

It’s just what it sounds like, and it’s simple to add to your training. I’ll do a full rep of an exercise, and then add a quarter rep before moving on to the next one. Most of the time, I add the quarter rep in the bottom position.

Justin King and I played around with it a lot this year, and I’ve noticed a ton of improvement in my range of motion, my shoulder pain’s gone away, and I’ve made solid gains.

You have to use lighter weights, but there’s no excuse for lifting with your ego. Even I’m not doing that bullshit anymore. Remember, sometimes taking one-step back can help you take two steps forward.

Check out this video for a demonstration. You can find more information on the 1¼ rep in the STNDRD training app, which you can download at the end of the newsletter.

Q: Hi Chris, you’ve been joking lately about all the cookies and muffins you’ve been eating since the Olympia. How many treats do you allow yourself after competition, especially with the Open coming up in Prague?

 — Toph S., Brunswick, ME

A: Hey Toph, I’ve upped my calories quite a bit. If you want to put on size, like I am for the Open, you need to increase calories.

But I’m not just filling my plate with garbage food. Yes, I was a little more relaxed the first week — maybe two — after the Olympia. But even then, Courtney was making super healthy treats and snacks that were by no means the bulk of my calories.

I’d say if you are in a position like me right now, and you want to put size on, don’t undervalue what good food can do for you.

To get the most out of your diet, be sure to stock up on the best supplements by visiting RAW Nutrition. USE CODE CBUM TO SAVE.

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

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