POWERMAG.ORG
october 22, 2001

________________________________________________________________

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

good day to all......the master lifters that went to canada came back with a bunch of medals......especially the gold and silver variety.......congrats........

consistency......consistency......consistency......ask any athlete...and that is how you succeed....

with all that continues in our lives and around the world.....that would try to disrupt our lives......take heart as an athlete that this can be a learning experience for each of us to overcome...to conquer adversity........we will all be better for it.......never underestimate that close friend or one who befriends you...it is better to learn who you can count on now than in a time of crisis.....and we "will" have crisis..............each of us.........

'tis a beautiful day in the neighborhood........to be working out of course............never....never......miss that training day.......when you miss the first one...the second one is a lot easier to miss....if you have a routine and a plan (and all of you should have one)........follow it exactly..............to get the desired results......

bragging a little......my 15 year old daughter..who trains part time in powerlifting among all the other sports, school and church activities, still managed a 220 x 3 and a 230 x2 in the squat this week.......now if i could only get her to be serious about it......but you know them teenagers......!!!!!!!!!

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

and the answer to last week's trivia question is.......mike bridges.........1983 uspf senior nationals......and the free t-shirts this week go to the winners...............robert owen wildes of jonesboro, georgia........disa hatfield (small squat) of goleta, california.......phil andrews of ramona, california......and kenny crox of ??????..he hasn't answered my e-mail yet......congrats....

have had a lot of feedback from some of you guys who do not have a chance to get a free t-shirt because some of the questions are answered so fast........o.k.............we will try this for this one week....a free t-shirt to anyone...for any order they place before november 1st....any order..any size......the order has to be to my attention by e-mail.......before next thursday ..november 1st.....

now go squat or something................

and this week's trivia question is......??????......What 6'8" strongman/bodybuilder/powerlifter/weightlifter of the early 60's and 70's, lifted some really incredible stones around that time, ended up playing one of the most well known villians of all time; in what was three of the most popular movies of the 70's & 80's ? Who am I?

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

HELLO to all.......well, below is the bench press routine i promised...now bad form or no form can hinder a good routine and more times than not any routine will not work as it should if that is not correct while training...the routine will be based on a previous pr of 290 and shooting for a 300 at the end of the routine......one needs to cycle the supplementary work as well.....the routine is 15 weeks long ...which is rather long for a bench routine but you can plug in anywhere along the line....if you only bench 150 then do half the weight and weight increases...etc......

week 1
warmups
45 x 5
45 x 5
95 x 5
95 x 5
145 x 10
145 x 5
sets
160 x 5-5 sets
160 x 5-5 sets lock outs/board bench press (move grip in 3-5 fingers)
160 x 5-5 sets declines
120 x 5-5 sets cambered bar (approximately 75% of sets)
this can be replaced by extra wide grip bench presses or flyes....
lots of ab work
(also i am only listing from this point on the warmups and the four different types of exercises.....i assume you guys can remember that...)

week 2 week 3 week 4 week 5
warmups warmups warmups warmups
170 x 5-5 sets 180 x 5-5 sets 190 x 5-5 sets 175 x 1
170 x 5-5 sets 180 x 5-5 sets 190 x 5-5 sets 200 x 5-5 sets
170 x 5-5 sets 180 x 5-5 sets 190 x 5-5 sets 200 x 5-5 sets
125 x 5-5 sets 135 x 5-5 sets 140 x 5-5 sets 200 x 5-5 sets
150 x 5-5 sets

week 6 week 7 week 8 week 9
warmups warmups warmups warmups
180 x 1 185 x 1 190 x 1 195 x 1
210 x 4-4 sets 220 x 4-4 sets 230 x 4-4 sets 240 x 4-4 sets
210 x 4-4 sets 220 x 4-4 sets 230 x 4-4 sets 240 x 4-4 sets
210 x 4-4 sets 220 x 4-4 sets 230 x 4-4 sets 240 x 4-4 sets
155 x 4-4 sets 165 x 4-4 sets 170 x 4-4sets 180 x 4-4 sets

week 10 week 11 week 12
warmups warmups warmups
195 x 1 195 x 1 195 x 1
225 x 1 230 x 1 235 x 1
250 x 3-3 sets 260 x 3-3 sets 270 x 3-3 sets
250 x 3-3 sets 260 x 3-3 sets 270 x 3-3 sets
250 x 3-3 sets 260 x 3-3 sets 270 x 3-3 sets
185 x 3-3 sets 195 x 3-3 sets 200 x 3-3 sets

week 13 week 14
warmups warmups
195 x 1 195 x 1
240 x 1 245 x 1
280 x 2-2 sets 290 x 2-2 sets
280 x 2-2 sets 290 x 2-2 sets
280 x 2-2 sets 290 x 2-2 sets
210 x 2-2 sets 215 x 2-2 sets

week 15
warmups
195 x 1
245 x 1
275 x 1
300 x 1
300 x 1
300 x 1
225 x 1

and the second workout of the week would look like this....it should be 3-4 days after the main one......
(i.e. mon-thurs or tues-fri...etc)

warmups
120 x 5-5 sets closegrip bench presses
40 x 10-5 sets incline dumbell presses (approximately 25% of top set for the week)
15 x 10-5 sets front lateral raises (10% of top set)
15 x 10-5 sets side lateral raises (10% of top set)
15 x 10-5 sets bent over lateral raises (10% of top set)
lots of ab work
same set scheme as regular benches for the week
on closegrips it is also the same rep scheme.....

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 and size.....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..........

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....

*************hey older guys...you know who you are........prevention is the best medicine............check out the herbs**************

and we got them oat bars for the ones who want a natural snack....special .75 each.................... special deals...call me....

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

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......
and we are always looking for pics......

gotta run...
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