the POWER MAG NEWSLETTER

monday january 22, 2001
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1.....RICKEY DALE says.....

and how about that liz willett...the women's 90 plus kilo lifting phenom......seems like everytime i hear from her she is breaking a record.........keep at it liz...you know the squat is/was my favorite lift also...

competition is what makes you, the lifter better........never shy away from lifting against someone better than you......my best meets..whether i won or just placed were when there was some competition around...it allows you to go deep inside yourself and see what you are really made of....the trophies will come....the championships will come......but you will never get any better if you do not have some competition.......remember..you can always buy a trophy!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

i enjoy doing this newsletter every week.....and we are pushing 1000 people who have subscribed to it.........if and when you all of the sudden do not receive it...contact me...that means it has been kicked back to me for some reason and your address deleted.......

try "the POWER FORUM" at http://members.boardhost.com/powerforum/
..........talk to others and have your say..........

2.....POWERLIFTING PARAPHERNALIA AND TRIVIA.....

and the answer to the trivia question is enrique hernandez....and the winners are jim jeurink of wyoming, michigan.......and phil andrews of ramona, california.........no third winner.........congrats guys...your shirts are on the way........

and this week's trivia question is...........a great middleweight deadlifter of the 70's had a nickname of "the rubberband man"
because of his long arms and when he pulled it almost looked the bar was not going anyplace but his arms got longer....

3.....POWERLIFTING ROUTINES AND INFO.....

today i want to run through what exercises i do and on what days....i get the question every day....so i will put it in print......

this is a powerlifters regiment...but i use it for strength training for athletes also......as i have always included plyos and sprints in my routines...

monday
bench press
lock out bench press
decline bench press
cambered bar bench press
(sometimes dips and/or weighted dips)
ab work

tuesday 
squat
pause squat
step-ups (or jump squats)
(sometimes power snatches/power cleans)
leg curls
calf work
ab work
plyos

wednesday
sprints/agility work

thursday
close grip bench press
db incline bench press
front lateral raises
side lateral raises
bent over lateral raises
(sometimes weighted dips)
ab work

friday
deadlift (sumo and conventional)
deadlift off of a box (long pull-not stiff legged)
(sometimes lock outs)
lat pulls or t-bar rows
leg curls
calf work
db curls (at least 1-2 sets a year...just kidding) (remember curls are for the girls-unless you are married)
ab work
agility work/tire pulls/overstrides

simple but sweet... and just the basics...nothing fancy and to the point.....
good luck...

i want to mention again..........for all of you wishing info on weightlifting/olympic lifting or wanting to know how to perform power snatches and power cleans........we have the video tapes "the world's fastest lift" and the worlds most powerful lift"...and shane hamman is doing the demostrating....very informative to say the least........

4.....NUTRITION AND SUPPLEMENTS.....you are what you eat.....

herbs.............people, including athletes have been using herbs for thousands of years for recovery....training and performance enhancement..safe and effective they have passed the test of time and helped millions of people in prevention...to maintain and recover their health...... 
as i grow older (but smarter)...i find i need to learn to take care of myself more and more....i have done much studying in the area of herbs and other alternative supplementation the past 10 years.....dr fred hatfield and his son have put out an excellent book on the subject..."nature's sport pharmacy"........(call us if you want a copy)..... 
but.......i wander.........i have noticed that many of the herbs that i now use are having a positive effect on my immune system as well as recovery and prevention of problems......down the road i hope to reap further rewards in using these products..... 
below i will give a quick rundown of what i use and why.......i would say by at least age 30-35 the use of these herbs should be given great consideration by most everyone...especially for athletes; as they are much harder on the immune and recovery systems of the body because of their intense training regiment...... 
.....ginko biloba.........i take 60 mg 2 times a day........i love the story my mother gave me on ginko biloba........my nephew (her grandson) was causing a bit of a row......she reprimanded him.....he kept it up...not wishing to come down on him to hard she thought a bit of humor would correct the problem.......so she walked over to him and said "brandon....i need to take my ginko biloba now and when i can remember what you have done wrong...boy are you going to get it"....... 
ginko biloba is the " the memory herb"....it is especially good to fight dementia...a disease of the elderly.....and their memory loss due to poor blood circulation in the brain.....it improves the memory and the ability to concentrate...relieves dizziness and anxiety...it also seems to slow down the progression of alzheimer's..... 
.......kava kava or valerian ......both are anti-depressants......they are used to treat anxiety and nervousness and restlessness..which makes them an excellent choice for getting that good nights sleep after a hard...tiring....workout....most people may be tired but are still usually hyped/psyched up after a big one in the gym......this will help that....dosages as needed... 
saw palmetto.........it is used in treament in different urinary problems in men.....and for breast disorders in women.........it is used in treatment and prevention of prostrate problems and prevention.......guys this is important.............so for you over 35 age men......the cost is cheap for the possible results achieved.....160 mg twice a day..... 
cat's/devil's claw........reduces pain and increases joint mobility.... 
bilberry......anti-inflamatory and helps reduce cholesterol build up... 
green tea....one of the most potent anti-oxidants ever discovered.... 
we stock all of these for me and my older master lifters.......give great consideration in some of these....

an aplogy to all who were wanitng some of the close out products..we have run out of them....

and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.asp

5.....PARTING THOUGHTS.....

let me see...parting thought's?????????????? don't have any.....byeeeeeeeeeeeeeeeeee

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

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