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 near Cave City, Kentucky, is the world's longest cave. More than 367 miles (591 km) of passages have been mapped. To get an idea of how long Mammoth Cave is, you should consider that the second longest cave in the world, Optimisticeskay Cave, in the Ukrainskaya region of the C.I.S. (former Soviet Union), is only 143 miles (230 km) long. Mammoth Cave is three times longer than its nearest competitor. Not only is the cave the longest in the world, but cave mappers believe the cave system will eventually prove to be 560 miles (900 km) long! Mammoth Cave was formed in Mississippian-age limestone rock. The cave is 379 feet (118 m) deep, and contains at least 5 levels of passages.