ive just bought my first weights bench and weights. the first night of geting it i did too much and woke up with my arm in agony and hardly able to move it. so im just wandering what weight would you recomend to star pressing and for how long?

That's a common error.

A highly recommend reading through this thread in its entirety. It's a big long but well worth it. It covers the answer to your question as well.

http://weight-loss.fitness.com/weigh...sic-lifts.html

Here are a few articles for deadlifting since there were few on the first page:

Mastering the Deadlift: Part I
Mastering the Deadlift: Part II
Mastering the Deadlift: Part III
Deadlift Diagnosis

the exact same thing happened to me when i started going to the gym about two weeks ago i went in the gym and put what i used to workout with a few years ago on the bar and when i woke up the next morning my body hated me for it.

You are so eager

haha i put that into this thread by accident, instead of the thread Steve linked which is where I wanted to put it.

Either or gets the job done.