the POWER MAG NEWSLETTER
monday july 9, 2001
_________________________________________________________________
1.....RICKEY DALE says.....
good day to all.........well
last weeks newsletter did not materialize......i had it
all written up and ready to send out last saturday...........i
was in the rushmore plaza holiday inn in rapid city, south
dakota.......finished it.....went downstairs to say hi to
an old workout buddy.........came back in about 20 minutes
and sat down at my lap top and ??????? it was shut
off?????????....saw a few maids leaving the coming out of
the bathroom.....see me and head out the door....also
noticed my glasses (for reading only and no smart remarks
jason)...............were not where i left them...the
light over the computer turned off and the dsl high speed
connection from the hotel a bit loose in it's
socket.......i.e. the maids CLEANED AND TIDIED UP A BIT
MORE THAN THEY SHOULD HAVE......was more than a bit
preturbed........so we have a double issue here.......
as i sat on the 4th floor of
the hotel and contemplated my 30 year reunion and
wondering where all of these old guys came from that claim
they went to school with me.......surely all those
football players, wrestlers, powerlifters, and track
teammates were around here somewhere and these were just a
figment of my imagination....but alas i was not
dreaming..........many of my athletic friends and their
athletic prowess and physical attributes had long bitten
the dust............but at least there were a few who had
tried or had succeeded in keeping in some sort of
semblance of shape over the years.........and i hope i
could include myself in that group.......even i had given
up 800 lb squats...700 lbs deadlifts a few years ago...at
least i was making the attempt to keep my bench above 400
and show a bit of muscle and as little paunch as
possible......
what a rude awakening and what
an eye opener.........but also it made me want to more
than ever suceed in keeping what i now have and letting as
little of it go in the next 10 years before the next
reunion.......
included a couple of my of
friends/teammates in a pic below...hey stu (see i told you
i would put this in the newsletter) and greg......
and you do not know how hard
it was for me to turn sideways and get them in this very
natural position....
2.....POWERLIFTING
PARAPHERNALIA and TRIVIA.....
and last week's winners of the
trivia question were rick "i must live at the computer"
fowler from granite city, illinois.......disa "i get my
answers from my dad" hatfield....and jeffrey parks of
shepardsville, kentucky....
and the answer was jo jo
white...........and we had a number of correct
answers...and most incorrect guesses were dave waddington
(the first to squat 1000)....or lee moran (the first to do
1000 in a national meet).....
and this week's trivia
question is ???????? ........ what international meet was
finished in the headlights of pickup trucks?????????
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
abs...abs and more
abs...........seems like a 6 pak is the in
thing........which i think is great.......strong abs
equals protection in every walk of life.........protection
for all those heavy squats and deadlifts....protection for
the football player...protection for the lower
back....whatever type of ab workout you do....always
include a couple of times a week some weighted stomach
work..to not only build looks but to build strength.....IT
WILL ENHANCE YOUR SQUAT AND DEADLIFT FOR SURE.........so
remember you cannot do to much for the stomach...and
looking 'buff ain't bad either..........
i want to include the
following one more time...a lot of people seem confused as
how to set up what exercises on what day...below is a good
regiment.......
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/and even reverse grip
bench presses)
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...
4.....NUTRITION and SUPPLEMENTS.....you are what you
eat.....
a quick commercial (gotta pay
the bills somehow).......have some close outs on some
supplements...call to get the info on them.......and i
still cannot believe some of you are not using supplements
or you are using some that are about what your grandmother
needs to get around........get with the program
guys........you get so much from them for so little in
cost...especially the basics....the benefit is not
measurable in costs when you are talking about a couple of
bucks a day....
and we got them oat bars for
the ones who want a natural snack....
special deals...call me....
5.....PARTING THOUGHTS.....
well........(my favorite
intellectual saying)......time to close on another
chapter...... i always welcome feedback; both negative and
positive...........
i have had quite a few people ask for workouts.....then
get ticked off because i did not spend time writing one
out for them,,,,,to put it bluntly........you pay for what
you get.........we have plenty of videos......and reading
material to keep you in the learning mode for a long
time...........you never can learn too much.........I
always try to help as much as i can within reason...but i
don have the time to go in depth all the
time........sorry......i get 100-200 e-mails a day..and i
do my best to answer each...maybe not as in depth as you
wish but they do get answered....
remember also, if you want to put a workout in ...just
e-mail it to me and we will attach it to a weekly
newsletter......
gotta run...
IN HIS NAME
Rickey Dale Crain
5 time world champion
2000 powerlifting hall of fame inductee
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
celebrating our 23rd year in serving you
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