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.
Only 490 meters of the cave are open to the public since 1968. 10 Most Incredible Caves In The World: Bystrianska Cave. 5. Mammoth Cave, Kentucky, United States â Located in the Mammoth Cave National Park, the Mammoth cave is the longest cave system known in the world.The cave system is remarkably stable and is known to include more than 390 miles (630 km) of passageway. Mammoth Cave, Kentucky, United States. 6.. Mammoth Cave, Kentucky, United States â Located in the Mammoth Cave National Park, the Mammoth cave is the longest cave system known in the world. The cave system is remarkably stable and is known to include more than 390 miles (630 km) of passageway. Mammoth Cave, Kentucky, United States.