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.
You will see Bronson Cave immediately, a drive-through tunnel carved into a 100-foot tall rock wall. There are three exits at the far end of the 50-foot long tunnel. One is big enough for a Batmobile and the others are crawl-through size.