the POWER MAG NEWSLETTER
monday jan 1, 2001
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1.....RICKEY DALE says.....
happy new year and happy new millenium................boy i did good in one respect...i held my junk eating to a minimum over the holidays but found it hard to get in all the workouts traveling 2500 miles....but managed to squeek in a few so i do not feel too bad about it......have enclosed a great article by "dr rodie" below......and a few other tidbits to get us started in the new year.......
and of course the ever popular weekly trivia question........still do not have a winner from last weeks....
so put on your iron hats and get with it........
try "the POWER FORUM" at http://members.boardhost.com/powerforum/
..........talk to others and have your say..........
2.....POWERLIFTING PARAPHERNALIA AND TRIVIA.....
still no winner from last week......one more week on this one......
i would like to talk off the top of my head...............i hope i do not offend anyone but...............lifting/powerlifting/bb terminology in general is getting ridiculous................everyone is trying to impress everyone else with all the big scientific words they know...when in most cases it only confuses the average lifter.................and the beginning lifter feels like a complete fool......
i realize if one has a phd in a subject he has a tendency to talk like that...but pleeeeeeeeeeease........for someone with a high school education....save the spiel for the higher ups in the area of elite academia......(or should i say for the smart ones...)
seems like everything has initials now.......i am going to catch a quick ptw (partial training workout) for my uws (usual weekly session) for this week...are you doing the rdcfrw (rickey dale crain flab riddance workout) to work your nmb (non-existent muscled brain) or??????
get real...talk in english....nobody is impressed when you talk about compensatory acceleration and can't even spell the word bench press right......
so...get back to the basics.......everyone will be more impressed with your knowledge if you know what you are tallking about than if you are using big scientific terms and have no clue?????
'nuff said ....now onto the meat (or should i have said amino acid enhanced bovine).....?????
recently ran across a new powerlifting web site........it is run by ian morris of south africa.......the site address is http://users.iafrica.com/i/ia/ianmorr
3.....POWERLIFTING ROUTINES AND INFO.....
more and more lifters seem to be interested in doing squat workouts with or on a box......below is the "original" box squat workout i developed in the mid seventies...it was derived from george frenn who made heavy box squatting more popular than it had ever been......his workouts were developed in the late 60's.......so the workout is not a new one but is a revival of an old one..that still works incredibly well....
the workout is a combination of heavy box squats....regular squats and 3 second pause squats......it is one of the toughest workouts ever utilized by me or my workout partners.......the box height should be about 2-3 inches above parallel (with at least 2-3 spotters when going heavy)....
when doing box squats there are two styles.....in the first you sit down on the bench...rock back a bit and then forward and up...in the second style you do a touch-n-go.....either way is exceptable and it is totally your preference.....
below find a 16 week workout with appropiate warmups.......ending up with a 550 x 10 on the box..which would make one good for about 550-570 single (or perhaps more)...
warmups
145 x 10
145 x 5
235 x 3
235 x 1
week 16 week 15 week 14 week 13 week 12 week 11 week 10 week 9
320 x 1
400 x 10 box
350 x 5
300 x 5 3 sec 325 x 1
410 x 10 box
360 x 5
310 x 5-3 sec 325 x 1
375 x 1
420 x 10 box
370 x 5
320 x 5-3 sec 325 x 1
380 x 1
430 x 10 box
380 x 5
330 x 5-3 sec 325 x 1
385 X 1
440 X 10 box
390 x 5
340 x 5-3 sec 325 x 1
390 x 1
450 x 10 box
400 x 5
350 x 5-3 sec 325 x 1
395 x 1
460 x 10 box
410 x 5
360 x 5-3 sec 325 x 1
400 x 1
470 x 10 box
420 x 5
370 x 5-3ec
week 8 week 7 week 6 week 5 week 4 week 3 week 2 week 1
325 x 1
405 x 1
480 x 10 box
430 x 3
380 x 3-3 sec 325 x 1
410 x 1
490 x 10 box
440 x 3
390 x 3-3 sec 325 x 1
415 x 1
500 x 10 box
450 x 3
400 x 3-3 sec 325 x 1
415 x 1
465 x 1
510 x 10 box
460 x 3
410 x 3-3 sec 325 x 1
415 x 1
470 x 1
520 x 3 box
470 x 3
420 x 3-3 sec 325 x 1
415 x 1
475 x 1
530 x 3 box
480 x 3
430 x 3-3sec 325 x 1
415 x 1
480 x 1
540 x 3 box
490 x 3
440 x 3-3 sec 325 x 1
415 x 1
485 x 1
550 x 3 box
500 x 3
450 x 3-3 sec
remember on the heavy sets to make sure there is a spotter behind...ready to wrap around the lifter on a miss......
after the 3 heavy sets you probably will be ready to go off in a corner and die. if you can make it to the corner....
lift heavy...lift hard......
thanks to to dr mark rodacker for the following condensed article.....
"For many years hormone replacement therapy (HRT) has been an option for menopausal women with proven benefits such as diminished hot flushes, improvemed vaginal dryness and the prevention of osteoporosis which can be crippling and even life threatening. In the last two decades there has been increased medical interest in this area of research for not only women but aging men as well. As it turns out, elderly men are prone to the affects of "andropause" which is the result of diminished hormone levels (pituitary, adrenal, pineal and sex steroids). As society ages we are looking for ways to improve the quality of life as well as promote health for older people. With the population aging (baby boomers are a big group) as an increasing proportion of the whole, we are going to need to keep people as well and functional as long as possible with an emphasis on preventive medicine. The best medicine has always been preventative and the in emerging picture of menopause and andropause (in the appropriate patient population) HRT appears to be good preventative medicine. Because relatively few women use HRT research has been done to make it easier to use with more ways to take the hormones. For women with a history of breast cancer, e.g, the newer class of simulated estrogen receptor modulators (SERMS) may be an option. Men can use testosterone patches or a rub on gel rather than getting injections or taking pills that can harm the liver. A history of prostate cancer however may make this a dangerous option.
This area of research is still under intense investigation with many ongoing trials. Many benefits, for those with proven hormone deficiencies, can be expected by replacement to levels in the normal physiologic range including increased bone strength, improved skeletal muscle strength, improved libido, improved cognition, improved mood, less fatigue and sense of well being to name a few. However, determining who is an appropriate candidate requires a visit to your primary care physician, a good exam, review of your medical history and some lab testing and ongoing monitoring as long as the hormones are taken. Not everyone can safely use these hormones because there are side effects in some people even when using low doses. It will be the job of the patient and physician to work together to get the optimum benefits with the lowest risk.
For participants in sports federations in which these substances are banned, this could lead to suspension. Lifters, etc. will need to determine ahead of competition what is banned and plan accordingly. As with any health-related issue, e.g. hypertensive lifters, one should not forgo treatment to pass a drug screen. If options that are not banned exist to cover the testing window period it may be reasonable to use them to continue treatment. Otherwise one can enter non-tested events or "guest" lift, etc. My opinion is to always consider your health first and foremost before any sporting event.
Sincerely, Mark W. Rodacker, MD PhD"
4.....NUTRITION AND SUPPLEMENTS.....you are what you eat.....
we will let all the junk food settle for a week before we plow into you again......
and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.asp
5.....PARTING THOUGHTS.....
well.....we are off and running into the new year........time for everyone to get re-energized and re-motivated............pick out that meet down the road and start training for it.........for all you oklahoma lifters the dual meet uspf/apf/aapf will be in oklahoma city on march 24th...contact eddie vaughn or me.....
again we always welcome guest articles and pics........see you next week
Rickey Dale Crain
5 time world champion
CRAIN'S MUSCLE WORLD, LIMITED
www.crainsmuscleworld.com
APPLETREE MINISTRY
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3803 North Bryan Road
Shawnee, Oklahoma 74804-2314 USA
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crain@ionet.net
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