Another question about Weights

[Mr Angry]

Hi I just wanted to know what sort of weight you guys use when your weight trainging on the following exersices.
Please try and be truthful no adding on extra amounts to make your selfs look super strong.

What weight do you use on the following

Standard Bentch press (3 Sets of 10 Reps)
One arm barbell curls " "
Tricep Extentions " "

Also Anyone heard of negative reps and are they useful.

Thanks for any help you can give.