Monday (Heavy) Bench Press: Warm-up: 135 x 5, 185 x 3, 205 x 1. Five sets of one rep: 225 (90% of 250) Lift explosively! Three minutes rest per set. If successful increase by 10 pounds the next week youâll use 235 pounds for five sets of one rep and so on each week. After week three increase just five pounds per week.(Note: I know you can do more than 225 pounds the first week.onday (Heavy) Bench Press: Warm-up: 135 x 5, 185 x 3, 205 x 1. Five sets of one rep: 225 (90% of 250) Lift explosively! Three minutes rest per set. If successful increase by 10 pounds the next week youâll use 235 pounds for five sets of one rep and so on each week. After week three increase just five pounds per week.
Cooper's Cave. Cooper's Cave is a series of fossil-bearing breccia filled cavities. The cave is located almost exactly between the well known South African hominid-bearing sites of Sterkfontein and Kromdraai and about 40 kilometres (25 mi) northwest of Johannesburg, South Africa and has been declared a South African National Heritage Site. Contents.
The cave is named for Agave lechuguilla, a species of plant found near its entrance. Lechuguilla is in Carlsbad Caverns National Park, New Mexico. Access to the cave is limited to approved scientific researchers, survey and exploration teams, and National Park Service management-related trips.mall amounts of bat guano were mined from the entrance passages for a year under a mining claim filed in 1914. The historic cave contained a 90-foot (27 m) entrance pit known as Misery Hole, which led to 400 feet (122 m) of dry dead-end passages.