the POWER MAG NEWSLETTER
monday jan 8, 2001
_____________________________________________________________________________________________________________
1.....RICKEY DALE says.....
good day to all of you out there in iron land.............well we started this newsletter in the fall of 1998.....so we are entering our 3rd year........it hardly seems like it but 'tis true.........we are sending out to over 900 subscribers......and it continues to grow......let your friends know of it and tell them to give us a shout to subscribe.....we are looking for new articles...pics and any other info you all might like......i pull no punches and all the advice and/or info i give is backed up by an unconditional guarantee or your money back (and since it is free...draw your own conclusions).....
seriously.....it is here to help you improve your speed...strength and performance in whatever sport you are in .........explosive power is the name of the game......
now on to the meat and a few potatoes (not too many carbs)....
BELOW IS SOME UP TO DATE INFO ON WHIT BASKIN I RECEIVED......
"Dear fans of strongman,
As many of you probably know, Whit Baskin was seriously injured in an auto accident on December 16th. He is currently in a coma, but he is making great progress.
Cards can be sent to Whit at this address:
University Hospital
800 NE 13th St.
PO Box 26307
Oklahoma City, OK 73126
ATTN: ICU-Patient
WHIT BASKIN
Please do not send flowers because the ICU does not accept them.
You can also post a message to Whit and his family at the board Justin McShane has set up:
http://www.mcshane-enterprises.com/positivethoughtsforwhit/index.html
Whit's family is reading him all the messages left on the board. The board also gives updates on Whit's condition.
Thanks, and let's all continue to think of Whit.
Strongestman.com"
LET US KEEP THINKING OF HIM.....
try "the POWER FORUM" at http://members.boardhost.com/powerforum/
..........talk to others and have your say..........
2.....POWERLIFTING PARAPHERNALIA AND TRIVIA.....
again i would suggest some sensible thought provoking and meaningful common sense in preparing for your workouts.........i constantly have to reprimand the younger lifter (my son included) about not warming up properly and stretching properly before training....even though it is needed less in your teen years it will save you that chance of a bad tear...pull or annoying problems that can periodically occur when not paying attention to properly preparing one's self for lifting or running...etc..better safe than sorry.......no cliche', just fact..........
well only one winner on the last trivia question..........michael martin with a fpo address...so he is somewhere overseas defending our country....way to go mike........and the answer is muscle games by joe dittmar.....
the past few questions have been quite hard..so guess i will ease up on you a bit.........o.k....here we go for the next three t-shirt winners...the question is...................
what other sport beside bodybuilding did sergio oliva place/excel in on a national level??????
3.....POWERLIFTING ROUTINES AND INFO.....
THE RICK GAUGLER WORKOUT>>>>>
rick gaugler was a phenom and INCREDIBLE competitor in the 70's and 80's in the 148/165/181/198 lb classes...one of three 165 lb'ers to squat and deadlift 700 and still bench over 450........
his workouts consisted of 4 week mini cycles......as follows...
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
295 x 1
350 x 3
350 x 3
300 x 3-3 sec
300 x 3-3 sec 305 x 1
375 x 3
375 x 3
325 x 3-3 sec
325 x 3-3 sec 320 x 1
400 x 3
400 x 3
350 x 3-3 sec
350 x 3-3 sec 325 x 1
375 x 1
425 x 3
425 x 3
375 x 3- 3sec
375 x 3- 3sec 300 x 1
375 x 3
375 x 3
325 x 3-3 sec
325 x 3-3 sec 325 x 1
400 x 3
400 x 3
350 x 3-3 sec
350 x 3-3 sec
week 10 week 9 week 8 week 7 week 6 week 5
325 x 1
375 x 1
425 x 3
425 x 3
375 x 3-3 sec
375 x 3-3 sec 325 x 1
390 x 1
450 x 3
450 x 3
400 x 3-3 sec
400 x 3-3 sec 325 x 1
400 x 3
400 x 3
350 x 3-3 sec
350 x 3-3 sec 325 x 1
375 x 1
425 x 3
425 x 3
375 x 3-3 sec
375 x 3-3 sec 325 x 1
390 x 1
450 x 3
450 x 3
400 x 3-3 sec
400 x 3-3 sec 325 x 1
400 x 1
475 x 3
475 x 3
425 x 3-3 sec
425 x 3-3 sec
week 4 week 3 week 2 week 1
325 x 1
375 x 1
425 x 3
425 x 3
375 x 3-3 sec
375 x 3-3 sec 325 x 1
390 x 1
450 x 3
450 x 3
400 x 3-3 sec
400 x 3-3 sec 325 x 1
400 x 1
475 x 3
475 x 3
425 x 3-3 sec
425 x 3-3 sec 325 x 1
415 x 1
500 x 3
500 x 3
450 x 3-3 sec
450 x 3-3 sec
happy lifting and recovery..........AND REMEMBER A GOOD WORKOUT IS NO SUBSTITUTE FOR BAD FORM...STYLE AND TECHNIQUE
4.....NUTRITION AND SUPPLEMENTS.....you are what you eat.....
it seems lifters in general are coming back to their senses a bit and have quit running off to the nearest gnc or other health food store and spending ridiculous amounts of money on products they do not need...........at least if you are bent on spending the money...buy some products that will work....ones that have stood the test of time.....
remember........the very first thing to spend your hard earned cash on is a high potency vitamin and mineral supplement........ and some extra vitamin c............
next is the extra protein source........high calorie...medium protein for the skinny high school kid.........high protein and low carb/low fat for most and the ones who want to gain no weight but get more solid (and stronger).....go the amino acid route..(like me)....
this is a rehash of previous posts...but needs to be gone over again every few months for the new readers and the stubborn ones who refuse to follow sound nutritional advice.....
and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.asp
5.....PARTING THOUGHTS.....
many..many meets are on the horizon...........if you are not lifting at one...go to one and help out...the meet promoter......a lifter....or just spectate and yell for everyone....a quick sidenote....many people say powerlifting meets are too long........i personally enjoy them.......i just had a phone call from someone whose daughter is a gymnast........and one of her comments was gymnastic meets are too long and too boring.......after relaying the same meesage about powerlifting, we talked how golf and bowling was even longer and more boring......work your sport to improve it.....each sport should not cater to any other group of people.....it is your sport with it's own idiosyncracies (sp?)....forget the criticism and go judge or help out...that will do more good than anything else i know......and if you choose not to do any of these things you absolutely have no right to gripe or criticize
now that i have gotten that off my chest...hope you all have a great week of training....train smart.......and train for the long run..not the short run...
Rickey Dale Crain
5 time world champion
CRAIN'S MUSCLE WORLD, LIMITED
www.crainsmuscleworld.com
APPLETREE MINISTRY
www.appletreeministry.com
3803 North Bryan Road
Shawnee, Oklahoma 74804-2314 USA
800-272-0051
405-275-3689
405-275-3739 fax
405-627-0134 cell
crain@ionet.net
celebrating our 23rd year in serving you
to be removed from newsletter reply with REMOVE in subject