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.
After a year or two of training, you should almost be able to squat with a resistance equal to your body weight. An elite female of this weight who competes should be able to squat around 211 pounds. How do you compare on bench press? If you weigh 132 pounds and are untrained, you should be able to bench press around 64 pounds. Once youâve trained for a few months, around 82 pounds. At the intermediate level, you should be able to press around 95 pounds.