the POWER MAG NEWSLETTER
monday may 28, 2001
_________________________________________________________________
1.....RICKEY DALE says.....
good day to all..........well this time of the year most
federations are hosting
national and world meets of all types.......so the majority
of the lifters who
do not participate in these events sometimes tend to get
lazy in their training and
eating habits.......be careful to keep some type of regiment
or when the end of
the summer rolls around you will find you have "rolls"
around you.......it is
great to take some time and do light training if no contests
are in sight...
but do not get too out of shape or to unregimented in your
habits......
2.....POWERLIFTING PARAPHERNALIA and TRIVIA.....
and the answer to the trivia question is UNIPRO........and
the winners are
joe skopec of hudson, florida,....jim voronin of el paso,
texas and mike davis of ?????????
and this weeks trivia question is.............where was the
first dominant womens college team from and who coached
it???????? (2 part question)
AND AGAIN..ONE MORE TIME...WE NOW HAVE EXCLUSIVE RIGHTS TO
THIS NEW
PRODUCT IN THE USA......TIL THE END OF JUNE ONLY AT THIS
SPECIAL PRICE A
PRODUCT THAT REALLY WORKS....
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
SHANE HAMMAN, powerlifting and weightlifting phenom is the
guest/demo
lifter on the two weightlifting video tapes "the world's
most powerful lift"
(clean & jerk) and "the world's fastest lift"
(snatch)......catch him in
spectacular form......
..... ....want to say a few things about warmup
sets.........most people pretty much
ignore them or start too heavy with them....... an empty bar
is just as important as
the sets with max weights........in warming up ...start with
the bar and and work on form
and technique...and speed........loosening up
gradually.........do a few light warmup sets....
this is to get the feel of the bar..........how many times
do you see a high school kid who only
benches 185 start right in with 135 lb on his first warmup
set...5 years later he still benches
185.........speed and form is accomplished with little or no
weight....so your body gets into the
groove of what to do when it gets to the heavy or heavier
stuff...... we are not trying to impress
anyone but ourselves...
more and more lifters seem to be interested in doing squat
workouts with or on a box......below is the "original" box
squat workout i developed in the mid seventies...it was
derived
from george frenn who made heavy box squatting more popular
than it had ever been......
his workouts were developed in the late 60's.......so the
workout is not a new one but is a revival
of an old one..that still works incredibly well....
the workout is a combination of heavy box squats....regular
squats and 3 second
pause squats......it is one of the toughest workouts ever
utilized by me or my
workout partners.......the box height should be about 2-4
inches above parallel
(with at least 2-3 spotters when going heavy)....
when doing box squats there are two styles.....in the first
you sit down on the bench...rock
back a bit and then forward and up...in the second style you
do a touch-n-go.....either way is
acceptable and it is totally your preference.....
below find a 16 week workout with appropiate warmups.......ending
up with a 550 x 10 on the
box..which would make one good for about 550-570 single (or
perhaps more)...
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
320 x 1 325 x 1 325 X 1 325 X 1 325 x 1 325 x 1
400 x 10 box 410 x 10 box 375 X 1 380 X 1 385 x 1 390 x 1
350 x 5 360 x 5 420 X 10 box 430 X 10 box 440 x 10 box 450 x
10 box
300 x 5-3sec 310 x 5-3 sec 370 x 5 380 X 5 390 x 5 400 x 5
320 x 5-3 sec 330 X 5-3 sec 340 x 5-3 sec 350 5-3 sec
week 10 week 9 week 8 week 7 week 6 week 5
325 x 1 325 x 1 325 x 1 325 x 1 325 x 1 325 x 1
395 x 1 400 x 1 405 x 1 410 x 1 415 x 1 415 x 1
460 x 10 box 470 x 10 box 480 x 10 box 490 x 10 box 500 x 10
box 465 x 1
410 x 5 420 x 5 430 x 3 440 x 3 450 x 3 510 x 10 box
360 x 5-3 sec 370 x 5-3 sec 380 x 3-3 sec 390 x 3-3 sec 400
x 3-3sec 460 x 3
410 x 3-3sec
week 4 week 3 week 2 week 1
325 x 1 325 x 1 325 x 1 325 x 1
415 x 1 415 x 1 415 x 1 415 x 1
470 x 1 475 x 1 480 x 1 485 x 1
520 x 10 box 530 x 10 540 x 10 box 550 x 10 box
470 x 3 480 x 3 490 x 3 500 x 3
420 x 3-3 sec 430 x 3-3 sec 440 x 3-3 sec 450 x 3-3 sec
remember on the heavy sets to make sure there is a spotter
behind...ready to wrap around the
lifter on a miss......after the 3 heavy sets you probably
will be ready to go off in a corner and
die....... if you can make it to the corner....lift
heavy...lift hard......
thanks to dr mark rodacker for the following condensed
article.....
"For many years hormone replacement therapy (HRT) has been
an option for menopausal
women with proven benefits such as diminished hot flushes,
improvemed vaginal dryness and
the prevention of osteoporosis which can be crippling and
even life threatening.
In the last two decades there has been increased medical
interest in this area of
research for not only women but aging men as well. As it
turns out, elderly men are
prone to the affects of "andropause" which is the result of
diminished hormone levels
(pituitary, adrenal, pineal and sex steroids). As society
ages we are looking for ways to
improve the quality of life as well as promote health for
older people. With the population
aging (baby boomers are a big group) as an increasing
proportion of the whole, we are going
to need to keep people as well and functional as long as
possible with an emphasis on
preventive medicine. The best medicine has always been
preventative and the in emerging
picture of menopause and andropause (in the appropriate
patient population) HRT appears
to be good preventative medicine. Because relatively few
women use HRT research has
been done to make it easier to use with more ways to take
the hormones. For women with
a history of breast cancer, e.g, the newer class of
simulated estrogen receptor modulators
(SERMS) may be an option. Men can use testosterone patches
or a rub on gel rather than
getting injections or taking pills that can harm the liver.
A history of prostate cancer however
may make this a dangerous option.
this area of research is still under intense investigation
with many ongoing trials.
Many benefits, for those with proven hormone deficiencies,
can be expected by
replacement to levels in the normal physiologic range
including increased bone
strength, improved skeletal muscle strength, improved
libido, improved cognition,
improved mood, less fatigue and sense of well being to name
a few. However, determining
who is an appropriate candidate requires a visit to your
primary care physician, a good
exam, review of your medical history and some lab testing
and ongoing monitoring as long
as the hormones are taken. Not everyone can safely use these
hormones because there are side
effects in some people even when using low doses. It will be
the job of the patient and
physician to work together to get the optimum benefits with
the lowest risk.
For participants in sports federations in which these
substances are banned, this could lead
to suspension. Lifters, etc. will need to determine ahead of
competition what is banned and
plan accordingly. As with any health-related issue, e.g.
hypertensive lifters, one should not
forgo treatment to pass a drug screen. If options that are
not banned exist to cover the testing
window period it may be reasonable to use them to continue
treatment. Otherwise one can enter
non-tested events or "guest" lift, etc. My opinion is to
always consider your health first and
foremost before any sporting event.
Sincerely, Mark W. Rodacker, MD PhD"
4.....NUTRITION and SUPPLEMENTS.....you are what you
eat.....
remember.........PLENTY OF VITAMN C THIS TIME OF THE YEAR TO
WARD OFF WHAT COULD
MESS UP YOUR TRAINING CYCLE......
still have a few closeouts left on some drinks and protein
bars.......
and still a few sweatshirts and sweatpants we have at half
price for summer
closeout......
.....and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.asp
5.....PARTING THOUGHTS.....
i would like to talk off the top of my head...............i
hope i do not offend anyone but...............
lifting/powerlifting/bb terminology in general is getting
ridiculous................everyone is trying
to impress everyone else with all the big scientific words
they know...when in most cases it
only confuses the average lifter.................and the
beginning lifter feels like a
complete fool......
i realize if one has a phd in a subject he has a tendency to
talk like that...
but pleeeeeeeeeeease........for someone with a high school
education....save the spiel for
the higher ups in the area of elite academia......(or should
i say for the smart ones...)
seems like everything/everyone/every term has initials
now......."i am going to catch a quick ptw
(partial training workout) for my uws (usual weekly session)
for this week...are you doing
the rdcfrw (rickey dale crain flab riddance workout) to work
your nmb (non-existent
muscled brain) or ??????
get real...talk in english....nobody is impressed when you
talk about compensatory
acceleration and can't even spell the word bench press
right......
so...get back to the basics.......everyone will be more
impressed with your knowledge if you
know what you are tallking about than if you are using big
scientific terms and have no clue?????
'nuff said ....now onto the meat (or should i have said
amino acid enhanced bovine).....?????
IN HIS NAME
Rickey Dale Crain
5 time world champion
2000 powerlifting hall of fame inductee
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
rcrain@charter.net
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