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.
And a 10 percent increase in VO2 max can shave more than a minute off a 5K run time! Increased training volume is the most common way to improve your VO2 max, but it is important to understand there are diminishing returns at a certain volume: 60-90 run miles/week or 10-12 hours for most athletes.