the POWER MAG NEWSLETTER

monday june 18, 2001
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1.....RICKEY DALE says.....

hot...hot....hot.....
well next thursday i am taking off for colorado and south dakota....to the mountains.......now i want you all to be jealous of me sitting at 10,000 feet in the nice cool air, with a fishing pole in front of me drinking a cold glass of tea....thought i would start early in making you jealous....

and at the same time I will be going to high school and college reunions.....30 years out of high school...does not seem possible.....we had one of the best high school powerlifting teams in the usa in tHe late 60's and early 90's at arvada west h.s. in colorado.....and it showed in the sports area because of it.......

how many schools in the 60's had weightlifting 3 times a week for guys and 2 times a week for girls (required) in p.e. class?????????..not many i venture to say.......

AND I AM SURE I CAN STILL OUTSQUAT...OUTBENCH AND OUTDEADLIFT ALL OF MY CLASSMATES.....???????

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

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...she is just a year or two away from the gold....


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!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! (or a championship for that matter)

i enjoy doing this newsletter every week.....and we are pushing back toward that 900 mark again......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.......


and the answer to last week's question is....bill starr.....we had about 20 correct answers......but the first 4 were........walt mayer of oxford, ms......joe bistany of newmarket, nh.....chris baldoni of hamden, ct...and dayle turner of kaneohe, hi

way to go guys...

and this weeks trivia question is ???????????.............where did the first international powerlifting meet take place for a u.s.a. team outside the u.s.a. ?????????

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

i have a number of people that have e-mailed me lately on what to do and when to do it in reference to one's lifts........below see a quick run down...remember...you are not a bodybuilder...but a powerlifter or strength athlete....train accordingly......

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 demonstrating....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 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 wanting some of the close out products..we have run out of most of them...please check/call to see what is left.....

.....and check out the incredible supplement specials at

www.crainsmuscleworld.com/supplements.asp

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

now once again i want to remind you that i will be gone next week and the following week.......(in the cool air of the mountains...did i already say this???..guess i need some more ginko).......will send out a newsletter from those locations (in the cool mountain air, if i forgot to mention it before)........and good luck to all the lifters in chicago.........omaha.......wv...and florida over the next 2 weeks..........a lot of big lifting should take place.......

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
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shawnee, oklahoma 74804-2314 usa

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