POWERMAG.ORG
september 24, 2001

________________________________________________________________

1.....RICKEY DALE says.....

good day to all........fall is on it's way...the days are shorter..and the air is cooler.......this is the time of the year to start making those gains..........no heat to be bothered by, and the summer and it's distractions are past......no excuses...so get to work....get that routine out...get that date set for that next contest ..........and get busy......

locally they are selling a t-shirt that was made up for the air force guys out at tinker air force base (this is where all the AWACS are stationed, the ones that are not already on their way to "you know where"....).......the lady that does these is also our screen printer....she is selling them so i decided to offer them to you guys......also.....see the attachment for the ad....plus 6.95 for shipping......  also if you noticed...a second picture of the usa powerlifting junior team.......from bulgaria.............great to see they made it back safely...

*************************

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...(and i am not talking about people who write the articles or use them in their daily work)....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).....?????

2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........

and the answer to last week's trivia question is mike bridges......................and the winners are mike fitzpatrick of massapequa park, new york.....joe sheerin of harleysville.......and betty lee of san francisco, california.......congrats and your t-shirts are on there way.... and this week's trivia question is.....?????..... which superheavy in the late 70's and early 80's used to wear a dyed white supersuit that came out peach-pink colored......???????

we have two new books that i find very interesting and intriguing.....ROCK IRON STEEL by steve justa and REMEMBERING MUSCLE BEACH by harold zinkin.........the rock iron steel book has some interesting theories that merit reading for athletes.....

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

we still have one more week (until the end of the month) for those who still want to take advantage of the ***special***........buy a power suit or deadift suit and get a free pair of power wraps....remember it is good until september 30th.....and good only for those powermag.org newsletter subscribers.....

SHANE HAMMAN, powerlifting and weightlifting phenom is the guest/demo lifter on the two weightlifting video tapes "e world's most powerful lift" (clean & jerk) and "the world's fastest lift" (snatch) ......catch him in spectacular form......WE HAVE THEM IN STOCK AND READY TO ROLL....

..... ....want to say a few things more about warmup sets.........most people pretty much ignore them or start too heavy with them or do not do enough of 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.....do it right and do it once......

*******************************

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..... always tighten that belt extremely tight...it will help support and take the pressure off of the lower back alot.....

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 5-3 sec 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......

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

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"

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

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

well........................parting is such sweet sorrow...........see you guys next week...........train hard but more important train smart>>>>>>>>>>>>>>>>>>>>>>>>>>>>

IN HIS NAME
Rickey Dale Crain

5 time world champion
2000 powerlifting hall of fame inductee

CRAIN'S MUSCLE WORLD, LIMITED

www.crainsmuscleworld.com
www.powermag.org
www.appletreeministry.com
www.crain.ws

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 24th year in serving you

try "THE POWER FORUM" at http://members.boardhost.com/powerforum/

talk to others......

type REMOVE in subject to remove