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.
For all its magnitude, it should be remembered that Mammoth Cave is only one of many large caves in Kentucky. Kentucky is home to another 14 of the longest caves in the world. Prior to 1983, it was 3, but the 50 mile (80 km) long Roppel Cave System was connected to Mammoth Cave and removed from the list.The Fisher Ridge cave system currently ranks seventh on the world list, with a total length of 112 miles (180 km).or all its magnitude, it should be remembered that Mammoth Cave is only one of many large caves in Kentucky. Kentucky is home to another 14 of the longest caves in the world. Prior to 1983, it was 3, but the 50 mile (80 km) long Roppel Cave System was connected to Mammoth Cave and removed from the list.