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.
Use 60% of your one rep max on the bench press for 5 reps. â60% of your one rep maxâ means that for this set you should be using 60% of the most you could lift for a single rep. If your bench press one rep max is 180 pounds, you multiply 60% times 180 pounds and get: 60% times 180 pounds = 108 pounds.