• 🏋️ Train Like a Jacklete

• 🍗 A Power Chicken Sandy

• ⏱ Eccentric Training 101

• 🏆 Final Olympia Thoughts

👇 Dive in and Set the Standard!

The End of a Chapter

It’s been over a week since I got back from Olympia in Vegas, and honestly, I’m still processing it.

Sitting on that stage again as someone closing a chapter felt surreal. For the last decade, my entire life has been built around that moment. The lights, the nerves, the crowd, the energy.

I know that nothing will ever feel quite like that again.

And what’s weird is how much gratitude and sadness can exist at the same time. But I’m thankful to have loved something so much that it hurts to leave it behind.

I gave everything I had to bodybuilding. I saw my potential through to the end. And that’s what I’ll always hold onto.

But the truth is, I’m not done. I’m just moving in a different direction. There’s peace in that.

I’ve got new dreams, new goals, and I don’t know exactly where they’ll lead yet.

What I do know is that I want to bring the same discipline, focus, and passion that got me to the top, just applied to a bigger picture.

Because for so long, everything was about me. My prep, my next show, my routine. Now, it’s about building something bigger for my family, friends, and all of you.

Bodybuilding taught me how short life is, and how good it feels to give it everything you’ve got. I’m still doing that. Just in a new way now.

Set the Standard.

Chris

💪 JACKLETE UPPER DAY

It’s been fun training like a bodybuilder for the last 15 years — and that’s never changing — but sometimes you want to move better, not just look better.

This phase is about building like a bodybuilder and moving like an athlete. When you train like a Jacklete, you’ll still get the size, shape, and strength — but you’ll also build balance, stability, and movement quality.

You’ll feel athletic again. That’s what this style is all about: hypertrophy with purpose. No wasted reps, just intentional progression.

This Beginner Upper Day workout is straight from the new STNDRD Jacklete Program, built by Chris and Coach Justin King to rebuild your foundation of strength and athleticism from the ground up.

🔥 WARM-UP (5–7 MINUTES)

Activate your shoulders and upper back before loading up:

• Band Pull-Aparts — 2 x 15

• Scap Push-Ups — 2 x 10

• Shoulder Dislocates — 1 x 10

• Light DB Presses or Pulldowns — 1 x 12–15

🏋️ A-SERIES: STRENGTH & SYMMETRY

A1. Unsupported Neutral DB Shoulder Press — 6 sets (6, 4, 12, 12, 12, 12) @ 4/0/1/0
A2. Single-Arm Supinated Lat Pulldown — 6 sets (6, 4, 12, 12, 12, 12) @ 4/0/1/0
Rest: 75 sec between sets

Dumbbell and single-arm work build balance right to left, preventing weak links that limit long-term strength and function.

💥 B-SERIES: HORIZONTAL PRESS + PULL

B1. Flat Neutral DB Bench Press — 4 sets (6, 12, 12, 12) @ 4/0/1/0
B2. Chest-Supported Incline Neutral DB Row — 4 sets (6, 12, 12, 12) @ 3/0/1/0
Rest: 45–75 sec between sets

Control every rep. Big stretch at the bottom, full contraction at the top. These movements target chest, back, and posture together for balanced upper-body development.

💡 Pressing angles can be adjusted every 2–3 weeks (≈10–15°) to shift fiber recruitment and manage joint stress while keeping progress steady.

🔒 C-SERIES: SHOULDER HEALTH + SHAPE

C1. Supinated Cable Rope External Rotation — 4 x 12–15 @ 3/0/1/0
C2. Bent-Over Supported Supinated Single-Arm DB Lateral Raise — 4 x 12–15 @ 3/0/1/0
Rest: 45 sec between sets

These movements are small but essential. They keep your shoulders stable, posture strong, and upper body durable for the long haul.

🧠 GROWTH KEYS

• Control the eccentric: 3– 4-second lowers build more muscle and stability.

• Stay braced: Keep your core tight and posture tall through every lift.

• Progressive loading: Add small weight increases weekly once form is locked.

• Stimulus timing: Maintain the same movement patterns for at least 2–3 weeks before rotating angles or variations.

• Wave progression: For compound lifts, use a 3-week rep structure — Week 1: 8 reps → Week 2: 6 reps → Week 3: 10 reps (back-off) — then repeat slightly heavier.

📲 For more like this, and to follow the full 6-week Jacklete Program, jump into the STNDRD App.

🥪 The Power Chicken Sandwich

Fall is prime grilling season, and this meal hits the sweet spot: High-protein chicken for muscle growth, avocado for healthy fats, and an anti-inflammatory sauce powered by turmeric, mustard, and Greek yogurt.

Paired with a side of crisp, sweet potato hash, it’s clean fuel that tastes like a cheat meal.

🥣 Ingredients

For the sandwich:

• 6–8 oz grilled chicken breast (lightly marinated in olive oil, lemon, garlic, and pepper)

• 2 slices whole grain or sprouted bread (or a healthy roll)

• 3 slices tomato

• ¼ avocado, sliced

• Handful of arugula or spinach

• Pinch of sea salt + cracked pepper

For the anti-inflammatory sauce:

• 2 tbsp nonfat Greek yogurt

• 1 tsp Dijon mustard

• ½ tsp turmeric

• Dash of black pepper (enhances turmeric absorption)

• Squeeze of lemon juice

• Optional: pinch of smoked paprika or cayenne for heat

For the sweet potato hash:

• 1 medium sweet potato, diced

• ½ red bell pepper, chopped

• ½ small onion, diced

• ½ tsp cinnamon

• 1 tsp olive oil or avocado oil spray

• Salt and pepper to taste

🔥 Prep & Build

1. Grill the Chicken:
   Marinate briefly in lemon juice, olive oil, garlic, and pepper. Grill 4–5 minutes per side until internal temp hits 165°F.

2. Mix the Sauce:
   Combine all ingredients in a small bowl and whisk until smooth. Adjust spice and acidity to taste.

3. Cook the Hash:
   Heat oil in a pan, toss in diced sweet potatoes. Sauté 8–10 minutes, then add peppers and onions. Sprinkle cinnamon and salt. Cook until golden and crisp.

4. Assemble the Sandwich:
   Toast bread, spread the sauce on both sides, layer with arugula, tomato, avocado, and sliced chicken. Optional: add a squeeze of lemon or a drizzle of extra sauce on top.

⚙️ Macros (approx.)

Calories: 540
Protein: 52g
Carbs: 42g
Fat: 16g

💪 Why It Works

• Chicken = lean, complete protein to repair and build muscle

• Avocado + Olive oil = healthy fats that support hormone balance

• Turmeric + black pepper = reduce inflammation and aid recovery

• Sweet potatoes = complex carbs + beta-carotene for performance

🔥 Set the Standard — Fuel for Growth, Flavor for Fall.

Need supplements? Go to RAW Nutrition and use the code CBUM for our best deals.

Q: Hi Chris, I noticed a lot of the workouts in The Standard have a slow lowering phase on certain lifts. Is that just for control, or does it actually help you grow?

Curt C., Bloomington, Indiana

A: Hey, Curt, yeah, that’s intentional. The slow lowering — the eccentric phase — is one of the biggest keys to my training. It’s something Justin King programs for me, and it’s rooted in Charles Poliquin’s principles. The idea is simple: control the weight, don’t let it control you.

When you slow the eccentric, you create more tension and microdamage in the muscle fibers, which drives growth when you recover.

It also builds stability and protects your joints. You don’t need to overthink timing, but if you can feel every inch of that lowering phase, you’re training smarter.

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

Champion Mentality

“Champions aren’t made in the gyms. Champions are made from something they have deep inside them — a desire, a dream, a vision. They have to have the skill, and the will. But the will must be stronger than the skill.”

—Muhammad Ali

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