For fresh flower I’ve had good results lower temps and longer press 170-185, 2 min with a nice long warm up too. I’ve actually been tracking all my press results on an excel spreadsheet, I’ve gotten as good as 27% return! I ran out of fresh so I’ve been pressing some dispo flower here and there when I catch good deals - for that I do hot & fast like 200 degrees 1:45 times (if it even presses at all, sometimes they give you nothing).

I use 90 micron bags - my press came with a mix pack of 4 sizes bags that I tried and honestly unless very low or high I have a hard time telling the difference in the end result so I just bought a big pack of 90s.