BENCH PRESS 3 RM

compare to 7.6.

In 30 minutes built up for load
score is 3 of your best lifts

Goal & Intensity:
– Find today’s 3-rep max with proper form and control.
– Measure strength progress since the last test.
– Gradual build-up toward a true, heavy working set of 3.
– Rest well and stay focused on technique throughout.
– Use progressive sets (e.g., 5–4–3–3–3) to warm up smart.
– Keep tension through your legs and grip the bar tightly.
RPE: 9–10
– Final set should be near your limit — no reps left in the tank.
Area of training focus:
This workout builds upper-body strength and pressing power. Regular testing allows you to track improvements and individualize future training.