I Trained Wrong for 10 Years | My New Bench Program for Strength

I take you through my first bench press session of the week—where I’m working on a new phase with one of my favourite accessory variations: the Spot0 Press. This isn’t just a bench day—it’s an insight into how I structure my programs, balance fatigue, build strength, and avoid technical breakdown.

You’ll see me talk about why starting conservatively matters, the difference between strength and fatigue, and how neural adaptations play a huge role in long-term success. Plus, I break down my approach to high-rep challenges (including 100kg for 30 reps), my favourite setup techniques, and how I structure my training block for consistent gains.

If you’re serious about strength training—or just want to learn how to train smarter—this one’s for you.

00:00 – The Benchpress Awakens (First session of the week, setting context)
01:05 – Caffeine & Gorillas (Coffee chats and 280kg bench stories)
02:00 – Don’t Be a Hero
03:08 – Enter the Spoto Press
04:00 – Secrets of Tension Control
06:09 – Not All Reps Are Equal (RIR, fatigue, and failed rep strategy)
07:45 – The Week One Trap (Why conservative starts win long term)
09:11 – Spoto Press Programming 101 (Load selection & planning)
12:34 – Gym Lawbreaker
14:00 – Neural Gains Unlocked (Why week one weight feels light next week)
15:28 – From 63kg to 100kg (Sebastian’s origin story)
17:14 – Bench Milestones & Mistakes
20:04 – Week One: Conservative Wins (3x3 and why it works)
22:00 – Rest Like a Pro
24:50 – How I Built My Coaching Biz (The early days of content)
26:30 – Matt D’Avella (100 days of powerlifting)
28:00 – Final Set: Let’s Send It
30:06 – YOLO Set: 100kg x 30 Reps
32:00 – The Chest Pump Aftermath
33:00 – Pull-Up Rant Begins
35:40 – Why Most Pull-Ups Suck (Mid-back and shoulder insights)
36:50 – Rear Delts Without Isolation?
38:00 – Shoulder Press with Purpose (Paused DB overhead press)