30W. oil mfg of choice. I prefer the semi-syn since that's what i use on the ferd. The Mobile 1 left over, is for the hand guns and rifles.
If the ram isn't in need of a serious rehab, a green scotch brite is coarse enough to clean the small discoloration on it. Use some white compound polish, or white colgate toothpaste. Clean with brake kleen or other solvent of choice.
Grab that ram with one hand while sliding in to the press, a light film of lube, in the other hand around the ram will do the trick. Wash hands, finish that cigarette, reassemble the press and go to town pulling your lever.