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.
In Mammoth Cave Kentucky youâll discover the worldâs longest known cave system. More than 350 miles of the vast chambers and winding rock tunnels and trails have been explored in Mammoth Cave and countless more remain untouched. Discover the beauty and mystery of the cave for yourself on one of 15 guided tours ranging from 30 minutes to five hours. Outside Mammoth Cave thereâs fun for kids of all ages! Nature lovers will enjoy camping, hiking, horseback riding and rock climbing. A newly installed zip line takes visitors through the treetops at speeds up to 30 miles an hour.