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 Don't bench press more than once every 7 days. 2  Don't use a wide grip-your maximum grip should not be much wider than shoulder-width apart. 3  The bar should touch the highest point on your chest. 4  Pause at the chest on each repetition. 5  Keep the bar under control and push at constant rate.