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.
Mammoth cave system is the largest or longest natural cave system in the world as well as in North America or USA. Situated in Kentucky, USA, this longest cave having 567 km of length.It is centered around the Green River, with a tributary and with 145 miles of passageways.lso it is regarded as the biggest or largest cave in Europe or EU. Jewel Cave it is the third longest cave in the world, with 108 miles of mapped passageways. It is located in South Dakotaâs Black Hills (USA). Jewel cave is open year round.