It's important to know exactly how much you can lift with certain techniques. The bench press, squat, deadlift, and clean are the most important max-effort lifts. Today, you'll work up in weight to determine how much you can bench press. Pay attention to the workout table because it's different today!
Bench challenge: Discover your 1-rep maximum. Work up in weight slowly and take ample rest between each set. Once you get under a heavy weight, you only get three chances to do it once. If you complete the rep with good form, increase the weight to pursue a heavier max.
Record the max weight you can lift with good form. You'll use it as a benchmark for future programming.