Rider Sag - 30-35mm
Free Sag - 15-20mm
Rider Sag - 30-35mm (street)
Free Sag - 5-10mm
If you go through the trouble of oil change, go ahead and throw in a set of springs for your weight.
Also don't go by labeled oil weight, not only is this a poor way to decide which oil to use, but each manufacturer seems to be on a different scale.
10w is SAE scale. Suspension fluid goes by ISO VG.
Look for oil made specifically for cartridge type forks (sometimes they call it fluid instead of oil) with viscosity ~16 [email protected]