monday may 21,
2001
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1.....RICKEY DALE says.....
a very pleasant good morning
to all of you............hope your training is going
well despite all
the interuptions this time
of the year.......one must make a few concessions
because of family
and commitments, but if you
are well organized you can manage to get all of the
workouts in
and still be on
track.....well...a paid announcement...til JULY.....
2001 we have all of our
LONG SLEEVE CLOTHING (pitt
bull...otomix...etc) and hats on sale for 1/2
price....time to
clear out as much out as
possible for summer time...........so call and see what
we have........
since most people have a
long weekend coming up......take a bit of time to
relax...
it can only help to keep
from overtraining.....but do not miss the scheduled
workout......
2.....POWERLIFTING
PARAPHERNALIA and TRIVIA.....
and the winning answer is
luke iams amd luke's wild bunch
from new martinsville, west
virginia.........and the winners are
rich edinger of fargo, north
dakota......jim ford of
cedar creek, texas.......and
joe sheerin from harleysville, pa......way to go
guys....
and this week's trivia question is ?????........what
company made the amino acid
popular among the powerlifter and the bodybuilder...in
the early to mid 80's......???
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
..... i find it amusing to
scan the forums and check out the names of all the
routines that
proliferate the
internet.......i think people are more infatuated with
the names than they are
the routines...and what is
more amusing is that virtually all of the routines have
been around
for many years but with no
fancy names attached to them............take any routine
...stick a fancy title on it
...and PRESTO!!!!!!....... a brand new routine that is
guaranteed to turn you into
superman???????.....there is virtually nothing new under
the
sun.......so below find
another workout ...derived from an old olympic lifting
routine...and
modified to fit
powerlifting.....but with no fancy name!!!!!!!!!!!!!!!!
KILLER SQUAT WORKOUT #2 (RUSSIAN WORKOUT)
warmups-(percentages based on previous 1 rpm max)
20% x 10
20% x 6
35% x 6
50% x 2
60% x 1
70% x 1
75% x 1
week ten week nine
week eight week seven
week six week five
80% x 3 80% x 4
80% x 5
80% x 6 85% x 5
80% x 3 80% x 4
80% x 5
same as 80% x 6
85% x 5
80% x 3 80% x 4
80% x 5
week eight 80% x 6 85%
x 5
80% x 3 80% x 4
80% x 5
80% x 6 85% x 5
80% x 3 80% x 4
80% x 5
80% x 6 85 % x 5
80% x 3 80% x 4
80% x 5
80% x 6
week four week three wed
two week one
90% x 4 95% x 3
100% x 2
90% x 1
90% x 4 95% x 3
100% x 2 105%
x 1
90% x 4 95% x 3
90% x 4
this workout starts out with a lot of sets for
conditioning but rapidly increases the weight for
building power....this is a converted olympic lifting
routine....i have used it sparingly
in the past as it never did work real well for me but it
did work for some of my
workout partners very well.. good luck and GOD SPEED in
using it.............
I RECEIVE A NEWSLETTER FROM "THE BLOND BOMBER"...I.E.
DAVE DRAPER...
MR UNIVERSE..........if you
remember.... he was in all the beach movies and on the
cover of all the
bodybuilding mags back in the 60's.......he had a few
choice things to
say about lifting gear and
equipment.........i thought was interesting and very on
the mark......
"Draper here... Ready for Action, Ready or Not
Throughout my workouts I regularly strap, wrap and cinch
myself together
to protect this or that and to enable me to outdo my
unsupported self.
This is quite legitimate as few athletes of any sport
perform free of gear
of one sort or another for very long. Continual
adjustments are required
as I move about the equipment in my multi-set fashion to
secure one pair
of wraps suitable for one particular exercise and
release another that is
not. Certain straps need to be bound tightly to enable
me to exceed a
joint's limits and quick removal is advisable as
circulation is inhibited
-- Thank heaven for Velcro.
My belt is necessary for the overhead load yet resists
my efforts when
bent over and pulling at an angle. The wrist strap has
been in place too
long and my hand is deep blue, swelling and numb.
Anybody see my belt? I
thought I left it here by the chalk box. Heavy-duty knee
wraps take
tedious minutes to gather and re-roll while the wrist
straps and elbow
wraps, looped around my appendages, hang long and loose
between sets. I
look like the Curse Of The Untidy Mummy in a tank top
and Nikes.
Supersetting squats with pullovers is engaging as I
juggle my
belt-cinching and knee wrap procedures (wrapping,
un-wrapping and
re-rolling) for the heavy leg movement with tight wrist
strapping and
meticulous elbow wrapping (or is it strapping?) for the
pullover. A
notorious volume trainer I sometimes carry on like a
clown for seven or
ten rounds of this act before fatigue and confusion
overcome me. Once I
hoisted a loaded Buffalo Bar across my shoulders and
backed out of the
rack to dig into a hopeful set of four reps... you can
do it, Draper. I
squinted into the polished mirror before me and noted
that my wrists were
impenetrably bound in heavy-duty safety-red elastic
binding, my
bandage-fortified elbows could take a bullet and my
absolutely
indispensable thick black leather belt lay limply next
to my rumpled,
totally essential knee wraps on the floor behind me.
Something's wrong
with this reflection. I got the reps but it's confusing
out there.
Oh, yeah. I never fail to carry water, a power drink,
tissues (runny nose)
and a towel on my excursions and on occasion add gloves,
bar
grip-expanders and a manta ray to the collection.
Exhausting. I have
enough inventory and strategies for a small business.
One day I will go
Public.
There are times when I go out to the wilds of the gym
floor, er, naked:
just my gym clothes and me. What freedom. What courage.
What innocence.
Truth is, the goofy heap of added attractions allows me
to train harder
and heavier with less risk and less damage and soreness.
I'm getting the
hang of it after all these years and I appreciate the
hand-eye
coordination and the pacing mechanism their application
provides. They
contribute a playful dimension to the already playful
sport without
resorting to aerobic contraptions resembling Harleys and
Corvettes. They
come in pairs and in colors and are under twenty bucks,
belts excluded."
the older we get the smarter we get...that is for
sure~rickey dale crain
4.....NUTRITION and SUPPLEMENTS.....you are what you
eat.....
you are what you eat.....
caffeine......guarana....carb loading......etc.....many
different types
of herbs and supplements are
used to enhance your workout......both in performance
and
recovery..... many of these
raise your metabolism.....i.e heart rate...blood
pressure ...etc.......
so that even after the
workout is long over with and you are physically dead
tired...
your system wants to keep on
going on..... and the end result is a sleepless night of
tossing and
turning.......what to do????????? a couple of things to
help avoid this and
overcome
this......first...make sure whatever you are taking is
at least 8-10 hours before you
plan to go to bed......i.e
bedtime 11 pm......nothing later than 3 pm....
second.....make sure you
take no more than you
need.....early in a training cycle means less than a few
weeks before
the meet... third......you
can try some sleep aid products to help you to
relax......there are
many over the counter
types...you also might try kava kava or vallerian
root......it can help
you relax and sleep...there
are also many different types of teas available than can
also help.....
relaxing is the key......if
you continue to have the problem you probably better go
to a doctor
to make sure you do not have
a sleep disorder..........good luck and get some
zzzzzzzzzzzzz's.....
and check out the incredible
supplement specials we have.......
we have some closeouts still on protein bars and
drinks.......call to see what we still have
5.....PARTING THOUGHTS.....
this weekend we celebrate a
day that is almost as important as july 4th....
we celebrate and honor all
the service men in our country and their contribution
to you and to me........to
the ones who gave their lives that we might have the
freedoms that we
do.........think on that at least once this
weekend........