The dictionary defines collate as a verb meaning to arrange items in a predetermined sequence. In printing, collate refers to putting pages of a document or other information materials in their proper order. Collating can be done manually.
Increase the weight lifted 2.5 to 10 pounds each week to increase your bench press between 10 and 40 pounds in a month. Perform heavy bench press at least once a week but not more than twice weekly on nonconsecutive days.
1 After 10 weeks or so of the strength cycle, try and do a singe rep in the bench press. 2  If you have done things right, you will have at least added 20 pounds to your bench. 3  Remember, no single reps until after the 10th or 12th week.4  After the 12th week, take a two week break.ncline press: Set one: 1 x 8 reps - 50% of your max Set two: 1 x 8 reps - 60% of your max Set three: 1 x 6 to 8 reps - 70% of your max Set four: 1 x 6 reps - 80% of your max. As with the bench press, your weight progression will be similar.