Jeremy, I remember Ernie Wisner saying something like you heat about an inch per hour and dissipate the heat about the same which gives you an estimate of how long you want to tend the fire and how long the heat will last. Cob or rock or both, I'm not sure.
Also, it depends on what you plan on using the bench for. If for sitting, most chairs are designed to be about 18 inches from the floor. If for a working bench of
course much higher depending on how tall you are. The top of the mass
should also be much thicker than the sides which don't capture as much heat.
I think with the 8 inch(?) you built, you'll find that your rocket is really gonna roar and heat the mass up very quickly. But of course, the great thing about cob is that you can just add or remove if you find what you put down is not working for you.
I agree with thomas also about using rock in your mass.