the POWER MAG NEWSLETTER
monday nov 20, 2000
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1.....RICKEY DALE says.....
hey fat boy..........too much turkey and dressing??????
LET ME ALLAY ANOTHER MISCONCEPTION......the newsletter is dated each week with a monday date.........to give it some continuity........the letter usually does not go out until thursday or friday each week...this week being a holiday week, it went out on tuesday.........all the letters are sent electronically at the same time...no favorites are played........individual internet servers across the country and/or around world can cause the delays that some of you seem to be having...but again...all are sent out at the same time...no one has an unfair advantage over another in the trivia questions (which is where this seems to going)......of course a few of you are living at the computer...so that is the only advantage one might have..........
a congrats to the new ipf super world champion....brad gillingham..........he well deserves it...............
ALSO....one quick note......i try to keep this newsletter federation free as to politics...i welcome all federations and will post any info from any legitimate federation........i deal with all lifters from every part of the globe and from every federation and try to respect all points of views as long as they are logically put forth....i attend most of the federations national and/or world meets each year....(the only person to do so)...so i believe i have a different perspective than most since i am constantly in touch with the grass root lifter all over the usa.......this point of view and perspective is where i come from as i talk and write.....
try "the POWER FORUM" at http://members.boardhost.com/powerforum/
..........talk to others and have your say..........
2.....POWERLIFTING PARAPHERNALIA AND TRIVIA.....
and the winners of last weeks trivia question are.......FRANK BROWN III from oxnard, california........JOE SKOPEC from hudson, florida (how did you get it right without a recount-just kidding)......and AARON PETE from san francisco, california.........
and this weeks trivia question is.........................which multi-world champion featured in sports illustrated had a picture of him deadlifting with an x-ray superimposed over his spine...which bends more than 90 degrees sideways at the completion of the lift.....
Motivation seems to come and go in most people and it always affects the training. The trick is to keep it going during the heavy training times and relax it during the slow times. As we all know you cannot keep 100% motivated all of the time. Your workout partners can be a big help in this area. Keep each other pumped, keep all distractions to a minimum (i.e. no phone calls, etc.) during the workout. While you are stretching and getting ready for the workout, concentrate on each set and each rep. Go over it in your mind, watching yourself perform it. Get a head start on the workout this way.
I am in the process of working on my deadlift book. I am soliciting pictures to put in it, so start sending them.
Make sure whatever supplements you are taking before, during and after the workout it is on a continuous scheduled basis. Remember to have everything you need for your training time already there before you get there. Drinks, equipment, etc. Keep focused and keep the distractions to a minimum. Be polite but stay away from all the others in the gym, especially the pencil neck geeks. You can be nice to them later and help them with their "curl routines" at a later time.
Focus, focus, focus and let nothing distract you from your appointed time with the iron.
3.....POWERLIFTING ROUTINES AND INFO.....
Let us look at and analyze sticking points. Most people believe or tend to think sticking points are bad (but they are not if they are at the right spot) and they believe wherever the weight tends to stop, that is the sticking point and that if they work that spot "they shall overcome". This is a fallacy also, so now that you think I am crazy or such, let me logically prove my point.
Let us take an example of the bench press. Someone pushes it 2-4 inches from the top, now almost all of us would say, "oh he needs tricep work, because the bar stopped at the top and that is where the tricep starts/stops". Sometimes this would be true if the bar off the chest is very slow, grinding its way slowly up and then stopping. But in most cases one explodes off the chest and pushes, gradually slowing till he almost reaches the top and then stops. The speed of the bar in the bench press is responsible for how far he ends up (as well as a bench shirt if he has one on). To simplify the argument let us state for example that in the bench, the pecs are used first at the bottom. Then the deltoids kick in. Then the triceps, depending on where your hand placement is, The height of your chest (i.e. the distance the bar travels).
These will dictate as to when each muscle groups kicks in. There are other things that influence it as well, such as the speed of the bar, the length of the limbs, etc. But to keep it on a simple level we will use the previous mentioned items.
Ideally you want each muscle group to kick in as late as possible, i.e. your deltoids would not kick in till you reached half way and the triceps perhaps three fourths of the way up. Now this is probably not the case but it would be ideal. As you blow the bench off your chest for previously mentioned reasons we feel the delts kicking in, then the triceps. If you stall out toward the top, in actuality the deltoids are the weak spot. Because of speed and a bench shirt (if used) the bar is carried into the tricep zone. If you get the bar close to the top, just after the triceps kick in and it stalls it could be the triceps but most likely not. The stall out for triceps would be almost at the finish, as the stall out for the pecs would be just a few inches off the chest. Many people grasp the idea immediately, but many or most do not understand. using this logic, go to the muscle group before the stall out zone and do extra work in that area.
Ideally the sticking points should be at the bottom of each lift. Squat at the bottom, bench at the bottom and deadlift on the floor. If all of your muscles have been worked evenly you should be able to finish anything you start, ideally. Most do not, that is why we go back to each sticking point and work those areas.
See if this will help each of you to work the right areas that need the most work in improving your lift.
4.....NUTRITION AND SUPPLEMENTS.....you are what you eat.....
Sorry no nutrition this week so no one will feel guilty because of Thanksgiving day or........ eats lots of turkey and up your trytophan level, whichever makes you feel the less guilty............
we still have some closeout specials available...but they are getting thin......contact us for the deal of a lifetime....
and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.asp
5.....PARTING THOUGHTS.....
If you woke up this morning with more health
than illness...you are more blessed than the
one million who will not survive this week.
If you have never experienced the danger of battle,
the loneliness of imprisonment, the agony of torture,
or the pangs of starvation .. you are ahead of
500 million people in the world today.
If you can attend a church meeting without fear of
harassment, arrest, torture, or death...you are more
blessed than three billion people on this earth.
If you have food in the refrigerator, clothes
on your back, a roof overhead and a place to
sleep...you are richer than 75% of the worlds
population.
If you have money in the bank, in your wallet,
and spare change in a dish someplace...you are
among the top 8% of the world's wealthy.
If your parents are still alive and still married,
you are very rare, even in the United States.
If you hold up your head with a smile on your
face and are truly thankful...you are blessed because
the majority can, but most do not.
If you can hold someone's hand, hug them or
even touch them on the shoulder...you are blessed
because you can offer a healing touch.
If you can read this message, you just received a
double blessing in that someone was thinking of you,
and furthermore, you are more blessed than over two billion
people in the world that cannot read at all.
HAPPY THANKSGIVING
Rickey Dale Crain
5 time world champion
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
crain@ionet.net
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