the POWER MAG NEWSLETTER

monday may 7, 2001
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1.....RICKEY DALE says.....

good day to all.............

well seems like we are having a national meet of some sort almost every
weekend now.......it is that time of the year........good luck to all the lifters in every
federation in their pursuit of excellence.....and new pr's of course...........

STILL QUITE A FEW SUBSCIBERS SHORT AFTER THE DISASTER TWO WEEKS
AGO..SO LET EVERYBODY KNOW TO GET THEIR E-MAIL ADDRESS BACK TO ME...

2.....POWERLIFTING PARAPHERNALIA and TRIVIA.....

and the only person to correctly guess last week's trivia question was ken ufford of
overland park, kansas..........and the proud winner of a crain's muscle world j-j
t-shirt...

and this week's trivia question is.......here is an easy one...who was the first
company/person to make the suede power belts?????????

i am going to take a few minutes to give out some information that constantly seems to be of
concern to lifters.......about your equipment...... 1.......you can wash your wrist and knee wraps
but you will lose some elasticity in the process.....so don't throw them around and
drag them around and they will not get dirty enough to need washing.....most lifters
buy a new set every few years anyway....and keep the old ones to train in and/or give
to an upcoming or beginning lifter..... 2......on power suits (squat suits)...and bench
shirts you need to wash them after every workout.....not only do they get offensive in smell;
(unless you guys are used to wearing your underwear for a week without washing it)
just ask your workout partners...they will appreciate
it....but also....and this is a biggee.....the body salts (remember you sweat ) can eat the threads and
material and hurt the integrity and structure of the suit....making it more liable to tear ...rip
or blow......when under normal circumstances it would not happen.....same with the power
briefs..etc.. 3.......tie your shoes guys.....i see more kids coming in with big floppy shoes and
shoe laces hanging all over the place and every once in a while they will trip coming out of
the squat rack....very stupid....seems like a simple thing...but still not heeded by mostly the
under 20 crowd....tight shoes...well laced is the key to tightness on every lift...be safe and forget
about being cool while you workout.... 4......keep track of your workouts.....every rep of every
set...every warmup...every situp...you will be glad you did down the road...you cannot remember
every workout...even though you think you are einstein at the present....science plays a big role
in sports...get the one-up on those who think powerlifting is nothing more than lifting a big
weight.....buy a workout log and keep the records...(advertisement-we have workout
logs)...5.....listen to every idea that comes across the gym...most may seem or be silly
but you never know when you might catch something that might be of help.....and
listen to the lifter who has been around a while...he may not really be any smarter...but he
surely has learned something over the years...
even if it is the wrong way to do something... 6.....remember to stretch and/or warmup properly...
get in the right frame of mind...ever how you do it.....forget about going in and starting to pile weight
on the bar to
begin with.....form is not learned with big weight but with an empty bar........ hope these few ideas
will help... i am sure there are more...but these will get you going....

3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....

we are still looking for guest routines.......or other info from other writers.......many of you are
going to our POWER FORUM ( http://members.boardhost.com/powerforum/ ) now to get your
questions answered....that is good...then everyone can see the answer (be it good or bad).......
you only need to e-mail me if it is a private matter.......i get 150 e-mails a day...so it may take a day
or two to get back with you that way.....and again we are always looking for ideas to write and
discuss......a quickie on calf work.......calves are the one exercise you can do almost
everyday.
.....i can remember my father doing calf raises every night before bedtime..and even at
74 years old and 155 lbs...he still has fairly good size calves and they still are cut up....
ABOUT 7% OF YOUR LEG STRENGTH is from your calves....so it is important to get some calf work in with heavy weight.......do them at the end of your workout 2-4 times a week...you can do donkeys...
or seated or standing calf raises with weight.....you can alternate one kind one day and
another on the other days...but make sure you are using heavy weights...do 3 sets of 10-25 reps
depending on the type of exercise you are doing.....and you will definitely start to notice the
strength gains in helping your squat and deadlift maxes go up....

and here is an incredible workout.......

the maniac workout.....I REALLY LOVED THIS WORKOUT...i did it in the 80's but it was so tough
i cannot even do it anymore......i only had one workout partner....merl downs (who is my
webmaster, incidentally) who actually went all the way through it with me......it is so tough...
usually the best gains and results will come from the following cycle..since complete recovery
is the key to good gains.....the intensity level is very high....it is set up to achieve
between a 520 to a 530 squat...assuming your max at the time is about 500-510....otherwise adjust to fit your
present 1 rep max........

warmups
145 x 10
145 x 5
235 x 3
235 x 1
we will add other warmups as the weight increases

week sixteen week fifteen week fourteen week thirteen week twelve week eleven
275 x 1 280 x 1 285 x 1 290 x 1 295 x 1 300 x 1
310 x 5 320 x 5 330 x 5 340 x 5 350 x 5 360 x 5
320 x 4 330 x 4 340 x 4 350 x 4 360 x 4 370 x 4
330 x 3 340 x 3 350 x 3 360 x 3 370 x 3 380 x 3
340 x 2 350 x 2 360 x 2 370 x 2 380 x 2 390 x 2
350 x 1 360 x 1 370 x 1 380 x 1 390 x 1 400 x 1

week ten week nine week eight week seven week six week five
305 x 1 310 x 1 325 x 1 325 x 1 325 x 1 325 x 1
370 x 5 380 x 5 410 X 3 375 x 1 380 x 1 385 x 1
380 x 4 390 x 4 420 X 2 420 x 3 430 x 3 440 x 3
390 x 3 400 x 3 430 X 1 430 x 2 440 x 2 450 x 2
400 x 2 410 x 2 420 X 2 440 x 1 450 x 1 460 x 1
410 x 1 420 x 1 410 X 3 430 x 2 440 x 2 450 x 2
420 x 3 430 x 3 440 x 3

week four week three week two week one
325 x 1 325 x 1 325 x 1 325 x 1
390 x 1 395 x 1 400 x 1 405 x 1
450 x 3 460 x 3 470 x 3 480 x 3
460 x 2 470 x 2 480 x 2 490 x 2
470 x 1 480 x 1 490 x 1 500 x 1
460 x 2 470 x 2 480 x 2 490 x 2
450 x 3 460 x 3 470 x 3 480 x 3

WELL READ IT AND WEEP OR DO IT AND DIE.......

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

..... all food elements are important.....but too many lifters and athletes are always into "the newest
thing" on the market......usually foregoing what has been proven to work because they think there
is always
something better.......reading dave draper's newsletter week after week, he emphasizes that
even though he had tried most all of the new fangled training methods and supplements he
still really could not improve on what he took or how he trained in the 60' and 70's.......and i
have to agree .......supplementwise....and probably to a greater degree routinewise.... even
though i have added a few things that have come along i still emphasize the basics.......

try the basics or try in going back to the basics...you might be surprised as to how well they
work..and as in dave draper...mr universe and rickey dale crain... world champion.....you might
find the old ways are still sometimes the best ways.....

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

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

as athletes we should strive always upward........competing against ourselves
and striving to perform better each time we compete......if we fail we need to pick
ourselves up and go at it again..........never making excuses about others but
only to ourselves..

i have a little league baseball team.....i find it amazing to hear the parents excuses
or reasons for why their kids should play or should not sit on the bench....or as to
the reason why their previous team lost..it could not possibly be their kids
fault????? it is very hard to finally realize we are not the best or can never be the
best...but it should never hinder us from trying.........
BILL GATES ADVICE ON LIFE
Here's some advice Bill Gates recently dished out at a high school speech about

11 things students did not learn in school. He talks about how feel-good,

politically-correct teaching has created a full generation of kids with no concept

of reality and how this concept sets them up for failure in the real world.

and as powerlifters we should take many of these to heart........words of wisdom to

train by....and from a nerd no less.......

RULE 1
Life is not fair; get used to it.

RULE 2
The world won't care about your self-esteem. The world will expect you to

accomplish something BEFORE you feel good about yourself.

RULE 3
You will NOT make 40 thousand dollars a year right out of high school. You won't

be a vice president with a car phone until you earn both.

RULE 4
If you think your teacher is tough; wait till you get a boss.

RULE 5
Flipping burgers is not beneath your dignity. Your grandparents had a

different word for burger-flipping. They called it opportunity.

RULE 6
If you mess up, it's not your parents' fault; so don't whine about your mistakes;

learn from them.

RULE 7
Before you were born, your parents weren't as boring as they are now. They got

that way from paying your bills, cleaning your clothes and listening to you talk

about how cool you are. So before you save the rain forest from the

parasites of your parents' generation, try delousing the closet in your room.

RULE 8
Your school may have done away with winners and losers, but life has not.

Some schools have abolished failing grades, and they'll give you as many times

as you want to get the right answer. This doesn't bear the slightest resemblance

to ANYTHING in real life.

RULE 9
Life is not divided into semesters. You don't get summers off, and very

few employers are interested in helping you find yourself. Do that on your own time.

RULE 10
Television is NOT real life. In real life people actually have to leave the coffee shop

and go to jobs.

RULE 11
Be nice to nerds. Chances are you will end up working for one.

AND GOOD LUCK TO ALL THE LIFTERS GOING TO VEGAS THIS WEEKEND

AT THE USPF NATIONAL masters/submasters.......

IN HIS NAME
Rickey Dale Crain

5 time world champion
2000 powerlifting hall of fame inductee

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