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.
Cooper is located at an elevation of 482 feet (147 m), a few miles north of Cooper Lake, between the north and south forks of the Sulphur River. Cooper is located approximately 76 miles (122 km) northeast of Dallas and approximately 94 miles (151 km) west of Texarkana.Texas State Highway 24 bypasses Cooper to the north; however, Texas State Highway 24 Business splits off and passes through the center of the city.ooper is located at an elevation of 482 feet (147 m), a few miles north of Cooper Lake, between the north and south forks of the Sulphur River. Cooper is located approximately 76 miles (122 km) northeast of Dallas and approximately 94 miles (151 km) west of Texarkana.