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 Bell Witch Cave is a karst cave located in Adams, Tennessee near where the Bell Farm once stood.The cave is approximately 490 feet (150 m) long. The cave is privately owned, and tours are given during the summer months and in October.he cave is located on property once owned by the Bell family. Many believe that when the witch departed, she fled to the sanctuary of this cave.