• 🔥 Join Our New Challenge!

• 💪 An Old School Chest Day

• 🎯 Set Priorities for 2026

• 🥣 A Morning Muscle Meal

👇 Dive in and Set the Standard!

Find Your Flow

The other day, I walked into the gym with no plan. No program. No numbers I had to hit. I just wanted to train, get a pump, and enjoy it.

I’m in between phases right now, and honestly, sometimes that’s the best place to be. You stop forcing things. You listen to your body a little more. You let yourself find your flow again.

On a flight recently, I was reading Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi, and I wrote down a few lines that hit me hard.

One in particular stuck. It read: “meaning is built when your values, your attention, and your actions all point in the same direction.”

That’s real.

How often do you know what’s right for you, but your attention’s somewhere else, and your actions don’t line up?

Often, that’s when you start feeling drained, anxious, or unmotivated. Not because you’re doing too much, but because you’re doing things that don’t serve your goals.

I’ve had stretches where I felt tired all the time and couldn’t really explain it. When I looked closer, it was usually because I was spending too much energy on things I didn’t care about and saying yes to things that didn’t align with my vision for the future.

But the gym has always been the one place that has given me clarity. It’s simple. You show up. You push yourself. You stretch your limits. It never gets boring, because you’re never done. There’s no finish line.

And that idea applies to the rest of your life as well.

Growth comes from being stretched, physically, mentally, and emotionally. The gym is a perfect place to practice that. You learn how to focus. How to commit. How to do hard things on purpose. How to manage the inevitable ups and downs.

Flow is when your energy isn’t scattered. When what you care about, what you focus on, and your actions are aligned. Do that in 2026, and you’ll see the progress you want.

Happy New Year. Set the Standard.

Chris

🔥 STNDRD6: AMPLIFY

Are you ready to explore your potential on your terms?

STNDRD6: Amplify is a six-week challenge created to build daily discipline and transform your body and mind.

You’ll commit to six simple promises across our core pillars and follow a structured program designed to create and maintain momentum in the new year.

Enter the challenge, and you’ll get our free training blueprint, six exclusive live calls with Chris and Justin, and the opportunity to earn exclusive prizes.

Registration closes January 5, so sign up now.

👉 Click here to join STNDRD6: Amplify

Old School Chest Day

Every once in a while, you need a workout with no agenda. One where you just show up and enjoy the pump.

That’s what this chest session offers. It’s a throwback to how I used to train. Going by feel, opening up the range of motion, and letting the muscles do the work.

It’s not meant to replace your regular chest workout. But, at the right time, it can be exactly what you need.

🫀 Warm-Up + Pre-Exhaust

Pec Deck or Cable Fly

2–3 sets
12–15 reps

Start here. Get blood into the chest before you load anything heavy.

Cue: when you’re in the stretch, think about driving your arms out and wide, not curling them in. That keeps tension on the pecs instead of dumping it into your delts and biceps, and lets you work through a bigger range of motion.

This also opens up the shoulders, so benching feels smoother.

🏋️ Main Lift

Flat Barbell Bench Press

3–4 sets
8–12 reps

Nothing fancy. Just bench.

This isn’t about chasing a number. I hadn’t benched consistently in years, and that’s fine. The goal here is intentional reps, full range, and feeling the chest do the work.

Bodybuilders aren’t powerlifters, and that’s okay. This lift is here to load the chest after it’s already warm.

📐 Secondary Press

Incline Machine Press

2–3 sets
10–12 reps

After flat bench, move to a machine and let it lock you into position.

This is where you can really focus on the upper chest without worrying about balance or stability. Smooth reps. Controlled stretch. Hard squeeze at the top.

🔓 Finisher

Cable Fly (Low-to-High, Underhand Grip)
2 sets
12–15 reps

Think stretch first, squeeze second. This hits the upper chest and keeps tension where you want it when fatigue is high.

💥 Optional Burnout

Explosive Push-Ups (Bench or Floor)
1–2 sets to fatigue

This is about emptying the tank. When your chest is already cooked, explosive push-ups force everything you’ve got left out of the muscle.

You’ll know when you’re done.

The Takeaway

This kind of workout isn’t about progression on paper. It’s about reconnecting with why you train in the first place.

If you’re on a program, stay on it. That’s where long-term results come from. But don’t be afraid to mix in a session like this once in a while, especially when you need to reset mentally and remind yourself that training can still be fun.

Set the standard and finish the year strong.

📲 Ready for coaching? Stop guessing. Start progressing!

🍳 Feed Your Muscles

Calm inflammation. Fuel training. Support recovery.

Your first meal of the new year sets the tone. Start with protein, fiber, and whole foods that calm inflammation, fuel training, and support recovery so momentum begins on January 1, not after.

Why this works:
High-quality protein for muscle building, fiber for metabolic health, healthy fats for inflammation control, and micronutrients that support sleep, recovery, and consistency.

Macros (approx.)

• Calories: 450–500

• Protein: 40–45g

• Carbs: 30–35g

• Fiber: 10–12g

• Fat: 20–25g

Ingredients

🥚 2 whole eggs
🥛 ½ cup liquid egg whites
🥣 ¾ cup low-fat cottage cheese
🥬 ½ cup sautéed spinach or kale
🫐 ½ cup blueberries
🥑 ½ avocado, sliced
🫒 1 tbsp extra-virgin olive oil or avocado oil
🧂 Sea salt + black pepper
🌶️ Optional: turmeric, garlic powder, or red pepper flakes

How to Make It

1. Scramble whole eggs and egg whites in oil.

2. Add spinach or kale and cook until wilted.

3. Plate eggs and top with avocado slices.

4. Serve cottage cheese and berries as a side.

Why This Is Breakfast No. 1

• Eggs + egg whites: complete amino acids for muscle protein synthesis

• Cottage cheese: slow-digesting casein supports recovery and satiety

• Leafy greens + berries: fiber, antioxidants, and polyphenols to fight inflammation

• Avocado + olive oil: monounsaturated fats for joint health and hormonal support

This breakfast keeps blood sugar steady, fuels morning training, and won’t leave you chasing snacks an hour later.

Optional Upgrades

• Post-workout: add a slice of sourdough or roasted sweet potato

• Sleep support: drizzle tart cherry concentrate on the cottage cheese

• More protein: add collagen peptides to your coffee or tea

Q: Chris, I just hit my 30s, and with work and a young family, I don’t have as much time to train. What should I prioritize in the new year to stay strong and athletic?
— Mike T., Columbus, Ohio

A: Hey, Mike, first, don’t try to train like you’re 22. Train like someone who wants to stay in the game long-term.

When time gets tight, the priority is quality over volume. Fewer exercises, done really well.

Big movements, full ranges, and intention on every rep. You can maintain and even build strength without living in the gym.

Second, protect recovery like it’s part of training. Sleep, mobility, warm-ups. That stuff isn’t optional anymore if you want to stay athletic and pain-free.

And finally, keep some athletic work in your program. Hill sprints, jumps, carries, anything explosive. That’s what keeps you strong and functional.

The goal isn’t to do more. It’s to do what matters, consistently. That’s how you stay jacked, athletic, and ready for real life.

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

“Hold yourself responsible for a higher standard than anybody else expects of you. Never excuse yourself. Never pity yourself. Be a hard master to yourself and lenient to everybody else.

— Henry Ward Beecher

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