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.
According to Exercise Prescription, the amount of weight a person should be able to bench press depends on gender and fitness level. For intermediate bench pressers, a 181 pound man should be able to bench 200 pounds and a 132 pound woman should be able to bench 95 pounds. Keep Learning.