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

Goal & Intensity:
- Today we’re testing your current 3-rep max on the bench press. This is your summer starting point – we’ll build from here.
- The aim is to lift the heaviest possible set of three reps with solid form. Start from full extension, lower the bar under control to your chest, and press it all the way back up.
- Have a spotter and increase the load in small jumps. Keep your feet on the ground and shoulder blades tight on the bench.
- RPE: 9–10/10