the POWER MAG NEWSLETTER
monday march 26, 2001
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1.....RICKEY DALE says.....
good day......
i had the pleasure and hard work of attending our state meet here in oklahoma over the weekend........many of the spectators read like a who's who of past and present lifters and strong men...........kotcha doonkeen.....uspf sub-masters national record holder in the squat......glen gill....ipf/uspf masters world/national record holder in the bench press......jack pugh......sub-masters national record holder......jr talton...junior national champ of many years ago.....big danny burton.......masters ipa world record holder/national champion.....dan austin.....multi ipf world champion.......eddie wodraska...masters world record holder..........yours truly........(rdc).........eddie vaughn.......apf/wpc/uspf national and world champion.............and probably some that i forgot......and the big news was whit baskin was in the audience with his dad watching.,,,,,chatted with him for a while.......looks healthy...a lot lighter in bodyweight....but determined to get back into it soon........he will be out of the hospital this weekend and is busy doing rehab............drop him a line if you all can.....he really knows everybody has been pulling for him.......
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 1980...the first year the ipf (or any for that matter)......womens world's took place...and the lucky three winners are...........katie ford of cedar creek, texas.....andrea sortwell of arvada, colorado...and betty lee of san francisco, california.......congrats ladies!!!!!!!!!!!!!!!!
and this week's trivia question is???????????????............inside powerlifting was the first book published by a major
publishing company.........what was the name of the second and who wrote it (1981)............??????????
3.....POWERLIFTING ROUTINES AND INFO.....
the past few weeks while training i have noticed one (and others as well) of my younger trainees (a national caliber and up and coming lifter)......during his complete workout....analyzing it and his form...........i had not paid as much attention the previous workout or two on his form...etc, as i should have.........as his form has been improving..........his warmups were a bit haphazard......reps and sets were haphazard.....he still does not grasp the concept of routine......routine.....routine........every set...every rep should duplicate the previous..................that is why it is called routine(s).......you always take control of everything you can in training and in contests....because there are many things you have little or no control over.......put as much in your favor as possible.....
warmups are very important and most people neglect them....shrug them off.....do part of them some of the times or do whatever is on the bar at the time from a previous lifter......take that 2-3 sets with an empty bar...to not only loosen up but to work on form and style and technique..........work on speed and explosiveness.......make sure your warmups are the same in progressive nature each time....you know the weight......you know how it should and will feel..........when you start putting weight on the bar continue to practice the same thing...making each rep look exactly alike........you can never practice all the little things too much.......you need to get so it becomes like a good habit, not like a bad one........you do it without even thinking about it.......your good form will enhance your routines and help keep you from injury...........every rep from every set should be the same as if it was a max weight....no matter what the lift/exercise.........perform it with the same zeal and intensity level....THE WARMUPS SHOULD BE THE SAME WEIGHT EVERYTIME...as i previously stated.......no surprises......routine is something that grows on you.....use it to your advantage.........
there is a very famous squat poem that has floated around for years........no one knew who had written it...well we now know and he needs to be recognized..........dale clark..............ONE OF THE MOST WIDELY PRINTED POEMS ABOUT SPORTS EVER......we will reprint it below.......and thanks dale....
THE SQUAT
down this road, in a gym far away,
a young man was heard to say,
"no matter what i do, my legs won't grow"
he tried leg extensions, leg curls, and leg presses , too
trying to cheat, these sissy workouts he'd do.
from the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.
laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don't say you've forgotten,
the trouble with you is you ain't been SQUATTIN'. "
-----------DALE CLARK-----------
4.....NUTRITION AND SUPPLEMENTS.....you are what you eat.....
well.......
we have come full circle.........in the athletic world as well as the real world..........back in the 60's we knew if one wanted to cut weight and fat we cut out carbs in our diet...they are they are the real culprit............then in teh late 70's/80's and early 90's the general public and those infamous medical people knew that fat was the real problem........well now after 10-20 years of low fat diets...but still maintaing high carb (junk food/fast food).60-70% of the people in the usa are considered overweight...and it is continuing to grow (pun intended)...everyday...............we now are back realizing that the carbs were the real problem.........everybody needs to heed this.....eating tons of food may be alright for you now...but as you age (and take my word for it...it will sneak up on you)..it will make you a fat...overweight person (pig).....so try and control yourself and develop some decent eating habits while younger>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
still have some good deals on closeouts on protein bars and some drinks..............also all tanning and skin products my muscle up/skin tech are on close out.....at cost.....
and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.asp
5.....PARTING THOUGHTS.....
have to brag some more...that is what daddy's are for........my 11 year old son just barely missed a 200 lb squat and deadlift.......not bad for 100 lbs.........he did do 185 and 190..........and he had better form than 90% of
the lifters at the meet.........
also had a 181 lb high school lifter i train that did 1530......550/380(just missed 400)/600...he has promise.........
again thanks to all the ones who offer suggestions.........and give feedback on this newsletter.........we are always looking for articles......comments..pictures...meet results....etc.......
so til next week....adios!!!!!!!!!!!!!!!!!!!!!!
IN HIS NAME
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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rick@crainsmuscleworld.com
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