Why Your Gym Numbers Matter, Why You Should Train Sets Of 1 & Strength Standards

Singles intensity, one shot. Sometimes you only get one shot. If you only get one shot, then you have to be ready for that time. I love training singles because it prepares us for that mind. We practice, we get one repetition. If we can get one good repetition, then we can get many. But if we can't get one good repetition, then we're never going to get many. And so the goal here today is to get lots of singles at 76 and a half kilos, which will be a new best. Why not? This is the last few days of the Oncom 25. So every month we set our targets for the 25 days. What's most important, the first 20 days of training about being consistent, practicing. And then we have five days where we want to improve ourselves and express that new ability. So got that yesterday with a freestanding handstand push up. Now I want to get it with the 10D one on the press, Right? So I want to be getting this at 80 kilos. Today it's about getting at 76. Do today's work today, Tomorrow's work tomorrow. I got some fractional plates which make this task more achievable. But I actually needed six and I got four or I needed, yeah, at least six and then I could get to seven and a half. I did order two and a half as well, but I got 1.25s. Getting after singles, something that people criticize. Our singles are too draining, they're too high intensity. Depends what weight you're using now. This weight I've done for maybe four, three or four in the past, and today I could definitely get a double. So if it's a weight that you could get two reps at, but you're only doing one, well, it's not truly maximal. Maybe I could get three, maybe I wouldn't get any. Let's test. It's a challenge to make these videos at the same time as doing the work, because what if I miss that rep? Am I not focused it somehow? I think it actually does help with focus. It puts a little bit of pressure on as if I had a training partner here. I know some of the people listening to this are much stronger than me. And so that is encouragement to focus on the rep, to execute the rep. I love singles. When I worked with the Sydney Roosters and we set the record for all time best defensive team in history, most 0 scorelines for opposing teams. One of the things that we were built on was the idea of, like, if you get one big play, make that big play. If you can execute that one big play in the gym because you have enough force to execute it, then maybe you'll also have enough force, skill, timing the field as well. In sport, it does come down to those single plays. Can you make it right now, one time, one shot? So I love training in this way. It's an effective way to get strong. A lot of powerlifters will train a lot of threes and fives, but it also depends on how much absolute weight you're dealing with, how strong the joints are. There's many factors. People say they get injured too much with singles maybe it's definitely more of a factor with equipped powerlifting, where they have to put a bunch of stuff on to be able to do their heavy lifts. And the weights are just absolutely massive, astronomical for the skeletal muscular system. I think for most people there's nothing to be scared of with doing singles with 80 to 90% of your max. And this is probably a little bit more than that. It's probably about 92, 93%. But you get better at at performing more singles on less rest at higher weights. So the effect of Crossfit, they lift a lot of weight for a lot of reps in a short period of time. When you can lift a lot of weight for a lot of reps in a short period of time, you will have a great physique, an elite physique. Even west side barbell, they tend to lift a lot of weight for a lot of reps in a short period of time. They like doing 10 sets of three, like basically on the minute, 45 second cycles, going fast. But they also do the same with their assistance work, they'll do five minute continuous blocks, things like that. So even the men who want to be strongest just for one rep and all they care about is that one rep performance, they still have dense training styles. So if you want to get that freestanding handstand push up, you want to be able to get this 10D one within 10% of your body weight. Very close to that 84.6 kilos this morning. 76 here, it's pretty much bang on the 10%. 76.5. It's very close to 10%. So 90% of body weight, you will get to that by just consistently adding weight to your 10D 10, 10D 5, 10D 3, 10D 1. All you need to be able to do is add 1 kg. If you could beat any of those scores by 1 kg, then you progressed, then you're getting closer. It's sort of self limiting as well, Because of the short rests, you can't really overdo it too much or you just miss a rep and it's done. Whereas if you give yourself infinite amount of rest then you can really train to the limit. Set after set, it can be very draining. That's one of the ways that then strength tends to be more sustainable. So if you bite off, if you bite off too much, then you just don't finish. So you're forced to moderate intensity to be able to make it through to the end. Looks like I'm a decent chance of getting these, but I've said that before and then I've missed like the eighth one or something. So not this one, That was a danger rep and they just got it. So stronger triceps are going to help. Stronger deltoids are going to help you get upper chest as well. You can't have a really strong. You get. If you want to have a really strong vertical press, you're going to have good upper chest development as well. Incline press is going to help. Bench press is going to have carryover. It's more carryover from behind the neck to in front and from vertical pressing to horizontal pressing. If your vertical pressing is really good, then your horizontal pressing is going to be pretty good. If your vertical presses go up, your horizontal presses will go up. Where the inverse is not always true. What questions do you have about singles, about dents, about improving your overhead press? What's your biggest, biggest motivation to improve your overhead press. Right on the limit today. I did push it pretty hard yesterday with handstand push ups and I hit a new best on the bench press three days ago for heavy singles. So it's probably understandable maybe that this might not be my best day, but doesn't have to be your best day. Just got to get the job done. If I can get it done today, then maybe on a better day, maybe that 80 kilos is there, but I finish the job here first. Having these little challenges in your life is a beautiful thing. Setting yourself these dragons to slay day off today. Do you get it? Do you not get. Doesn't always have to be this close to max where you don't quite know but you want to have these experiences, these challenges, your day to day life. Strong out of the bottom. I think triceps are the limiting factor at the moment. Maybe doing some lockout presses from seated, pressing out from here, heavy weights, feeling a bit more weight in the hands, working the triceps. Maybe some banded presses will be good as well. Or just pause Pause at head height, lock it out. That's the kind of work that I need to guarantee those next weights. But then sometimes you just fail low after you say stuff like that as well. I guess that was my 10. Yeah, that was the hottest one. Generally, you want to train with an intensity where you'd be able to get more reps after. So you should complete the block and then be able to get at least two reps after if it's a training session. If not, it's testing. And you should be more wary of the fatigue that comes with testing. This was definitely testing. This wasn't training. You still get a training effect because it is 10 repetitions. Getting a lot of practice. You're getting a training effect from it. But it's not really how we should go about things day to day. As I said, the first 20 days of the month, we prepare. The last five days of the uncom 25, we set new records. And then what do we do on the other six days? We evaluate what just happened in terms of athletic, in terms of richer, in terms of smarter, in terms of our mastermind. Mastermind, Athletic, richer, smarter, mars. We evaluate what just happened and then we set up. Okay, what does the next month look like? What does a great month in July look like? What's the one thing that's most important to me? And then what are the focuses in each individual area? What am I going to get done each day to improve my life, to get life on my own terms? That's the structure of this thing. So that's a little bit of rest. 60. What are we going to get here? Let's see. Had 10 in mind. Got 10. Probably could have got another couple, but. Lovely. Beautiful. Nice way to start the day. Hope you're having a great day. Let's keep leveling up, team. I want to see your numbers get after this kind of a workout. Do it at whatever intensity, safe for you. See what happens. See what happens for your future. It's never a bad thing to be the best you've ever been. If you can continue to be the best you've ever been over and over physically, maybe it'll open a door to where you might do that in other areas of your life. That's why I have this channel. That's the vision. Create a team of extraordinary stories where we start really getting after in life. Leave behind sugar. Leave behind the drugs. Leave behind the late nights. Leave behind the porn. Leave behind all the things that are not serving you. Build something that really matters. Build something that you value. A lot. Most important investment you have is yourself. If you can continue to develop yourself, it doesn't matter what the stock market does, doesn't matter what the crypto market does. You're the thing that's most changeable. This is a great way to prove it to yourself. Your ability to change, your ability to be disciplined, your ability to be consistent. Let's get after it. Share with me some of your press numbers. Share with me some of the results that you've been getting. It feeds forward. Your comments actually mean a lot to other people who check this video out. We're getting a thousand people checking these out each day. The comments, your opportunity to improve the lives of those a thousand people share your challenge, your success. What you have overcome, what you're overcoming, what results you got, doesn't matter if you're weaker, it doesn't matter if you're stronger. What matters is that you've chosen a path and a trajectory for yourself and you're publishing around that. A lot of guys don't publish NPCs. Non playable characters, non playing characters. You don't want to be that non playing character. Don't just sit in the audience, not say anything, watch a bunch of stuff, hear it all the time. People will join on common success and be like, yeah, I've been watching your stuff for three years. I've never seen their name anywhere ever. Show up, be present, invite yourself into my life, into lives of other men who are doing outstanding things. And step by step, that is the most important thing you can do. If you think you're going to achieve something great on your own, you're deluded. No one does anything great alone. Imagine Elon Musk without his team of people around him. Imagine any professional athlete without their team, coaches, masseurs, training partners. Nobody even expects anything out of themselves in that environment. It's not possible to get anywhere near elite on your own. And so don't think that that's going to happen for you. If you're behind and you're at a much lower level, then even more, you need that support, you need that connection. If you're doing really well, it's great. You can still massively level up. I know from where I'm at, I can achieve a lot more. It's definitely, there's so much more that I can do. There's so much more that I can do for myself. There's so much more that I could do for my family and so much more I could do for you. And the fun in life is in getting after that and you seeing what happens. Testing myself. The best way you can express that you're in the game is get some numbers. Get some numbers on a leaderboard. Test yourself against others. If you can consistently do that, things will get better for you. Some people say, don't compare yourself to others. It's a thief of joy and all that stuff. In my experience, that's not true. My experience. It's when you compare yourself to others and you invite the doubt of maybe I can be better than that person or maybe I can be closer to that person. Maybe I can do a fraction of what they're doing and that opens up the possibility of a better, brighter future. That's my experience. And so far, so good. I'm here in my own gym, my own village, Montenegro, building these things around the world, setting an example. I know there are now thousands of men who've decided they want to have their own village, their own version of the Bali time chamber. What I'm doing here in Montenegro, that's what we need. That's what we need. All we need is a million people who decide they want to live this style of life. They want to improve themselves. I was at the beach yesterday. I was looking around. You got to see a lot of people before you see someone who thinks like this. If you are someone who thinks like this and doesn't think this is completely crazy, make yourself known and get connected with other men who are moving in this direction because it gives permission for others that those guys on the sun lounges, what if they could. What if they didn't have to be that dude drinking beer, smoking cigarettes, enjoying their two weeks a year vacation on a sun lounge? What if every day was exciting? What if every day was an opportunity to improve yourself and do something that you care about? That is literally how my life is. But it can be anyone's life. You don't need money for that. You need a philosophy for that. That. That's what I'm talking about here. That's why I share these videos. So if you enjoyed this, let me know. Give it a. Like, maybe give us a subscribe. I don't think we've got one new subscriber since starting this series. So if you did want to share one of these videos or tell one of your friends about it, if you find any value in it, that would be great. If you feel compelled to like this video or any of the previous ones and drop a comment, it makes a difference. We're voting. That's the best way to vote these days. Democracy isn't so much about who you elect every four years in one country of the world. It's about the philosophy of life that you choose to embody and where you choose to put your attention. And I massively appreciate that you're putting your attention into this content, into this video. You vote with your attention and you have a chance to vote more strongly by liking, subscribing, sharing, commenting. You don't have to, but if it means something to you, if this helps you, then that's how you can repay in. In some way. I want to see the success stories I know they're going to be massive success stories come out of this YouTube series where guys will say, yeah, I watched all the videos and I changed my life. What's the one thing that you could change? What's the biggest thing that you could change right now? What if you committed to 10 minutes of dance training a day like this? Dance daily. I do 10 minutes at least every day. Oftentimes that turns into hours in the gym. That's the fun and joy opportunity that I have. But you could commit to 10 minutes every day. What if you did? What would happen at the end of that? Drop a comment if you make that commitment, look forward to seeing you in the next video. I've got a lot more to come.