the POWER MAG NEWSLETTER
monday dec 11, 2000
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1.....RICKEY DALE says.....
WELL.........with all the snow and ice we received tuesday and wednesday.......you can see who is really serious about training......after living in colorado and south dakota for many years.....i realize we, who were serious never missed a training session....especially when we were training for a contest.......
this is a spirited time of the year......got my second squat workout in last night pushing a mini-van of my neighbors out of the snow.....did it RAW to say the least......not even a belt or wraps....
a new year is almost upon us also.......new ideas...new lifts...new goals.....a brand new start......think about it...
try "the POWER FORUM" at http://members.boardhost.com/powerforum/
..........talk to others and have your say..........
2.....POWERLIFTING PARAPHERNALIA AND TRIVIA.....
i am going to take a few minutes to give out some information that constantly seems to be of concern to lifters.......about your equipment...... 1.......you can wash your wrist and knee wraps but you will lose some elasticity in the process.....so don't throw them around and drag them around and they will not get dirty enough to need washing.....most lifters buy a new set every few years anyway....and keep the old ones to train in and/or give to an upcoming or beginning lifter..... 2......on power suits (squat suits)...and bench shirts you need to wash them after every workout.....not only do they get offensive in smell; (unless you guys are used to wearing your underwear for a week without washing it) just ask your workout partners...they will appreciate it....but also....and this is a biggee.....the body salts (remember you sweat ) can eat the threads and material and hurt the integrity and structure of the suit....making it more liable to tear ...rip or blow......when under normal circumstances it would not happen.....same with the power briefs..etc.. 3.......tie your shoes guys.....i see more kids coming in with big floppy shoes and shoe laces hanging all over the place and every once in a while they will trip coming out of the squat rack....very stupid....seems like a simple thing...but still not heeded by mostly the under 20 crowd....tight shoes...well laced is the key to tightness on every lift...be safe and forget about being cool while you workout.... 4......keep track of your workouts.....every rep of every set...every warmup...every situp...you will be glad you did down the road...you cannot remember every workout...even though you think you are einstein at the present....science plays a big role in sports...get the one-up on those who think powerlifting is nothing more than lifting a big weight.....buy a workout log and keep the records... 5.....listen to every idea that comes across the gym...most may seem or be silly but you never know when you might catch something that might be of help.....and listen to the lifter who has been around a while...he may not really be any smarter...but he surely has learned something over the years...even if it is the wrong way to do something... 6.....remember to stretch and/or warmup properly...get in the right frame of mind...ever how you do it.....forget about going in and starting to pile weight on the bar to begin with.....form is not learned with big weight but with an empty bar........ hope these few ideas will help... i am sure there are more...but these will get you going....
3.....POWERLIFTING ROUTINES AND INFO.....
we are still looking for guest routines.......or other info from other writers.......many of you are going to our POWER FORUM now to get your questions answered....that is good...then everyone can see the answer (be it good or bad).......you only need to e-mail me if it is a private matter.......i get 150 e-mails a day...so it may take a day or two to get back with you that way.....and again we are always looking for ideas to write and discuss on......
a quickie on calf work.......calves are the one exercise you can do almost everyday......i can remember my father doing calf raises every night before bedtime..and even at 73 and 155 lbs...he still has fairly good size calves and they still are cut up... ABOUT 7% OF YOUR LEG STRENGTH is from your calves....so it is important to get some calf work in with heavy weight.......do them at the end of your workout 2-4 times a week...you can do donkeys...or seated or standing calf raises with weight.....you can alternate one kind one day and another on the other days...but make sure you are using heavy weights...do 3 sets of 10-25 reps depending on the type of exercise you are doing.....and you will definitely start to notice the strength gains in helping your squat and deadlift maxes go up....
and here is an incredible workout.......
the maniac workout.....I REALLY LOVED THIS WORKOUT...i did it in the 80's but it was so tough i cannot even do it anymore......i only had one workout partner....merl downs (who is my webmaster, incidentally) who actually went all the way through it with me......it is so tough..usually the best gains and results will come from the following cycle..since complete recovery is the key to good gains.....the intensity level is very high....it is set up to achieve between a 520 to a 530 squat...assuming your max at the time is about 500-510....otherwise adjust to fit your present 1 rep max........
warmups
145 x 10
145 x 5
235 x 3
235 x 1
we will add other warmups as the weight increases
week sixteen week fifteen week fourteen week thirteen week twelve week eleven
275 x 1 280 x 1 285 x 1 290 x 1 295 x 1 300 x 1
310 x 5 320 x 5 330 x 5 340 x 5 350 x 5 360 x 5
320 x 4 330 x 4 340 x 4 350 x 4 360 x 4 370 x 4
330 x 3 340 x 3 350 x 3 360 x 3 370 x 3 380 x 3
340 x 2 350 x 2 360 x 2 370 x 2 380 x 2 390 x 2
350 x 1 360 x 1 370 x 1 380 x 1 390 x 1 400 x 1
week ten week nine week eight week seven week six week five
305 x 1 310 x 1 325 x 1 325 x 1 325 x 1 325 x 1
370 x 5 380 x 5 410 X 3 375 x 1 380 x 1 385 x 1
380 x 4 390 x 4 420 X 2 420 x 3 430 x 3 440 x 3
390 x 3 400 x 3 430 X 1 430 x 2 440 x 2 450 x 2
400 x 2 410 x 2 420 X 2 440 x 1 450 x 1 460 x 1
410 x 1 420 x 1 410 X 3 430 x 2 440 x 2 450 x 2
420 x 3 430 x 3 440 x 3
week four week three week two week one
325 x 1 325 x 1 325 x 1 325 x 1
390 x 1 395 x 1 400 x 1 405 x 1
450 x 3 460 x 3 470 x 3 480 x 3
460 x 2 470 x 2 480 x 2 490 x 2
470 x 1 480 x 1 490 x 1 500 x 1
460 x 2 470 x 2 480 x 2 490 x 2
450 x 3 460 x 3 470 x 3 480 x 3
WELL READ IT AND WEEP OR DO IT AND DIE.......
4.....NUTRITION AND SUPPLEMENTS.....you are what you eat.....
and check out the incredible supplement specials at.......
..... all food elements are important.....but too many lifters and athletes are always into "the newest thing" on the market......usually foregoing what has been proven to work because they think there is always something better.......reading dave draper's newsletter week after week, he emphasizes that even though he had tried most all of the new fangled training methods and supplements he still really could not improve on what he took or how he trained in the 60' and 70's.......and i have to agree.......supplementwise....and probably to a greater degree routinewise.... even though i have added a few things that have come along i still emphasize the basics.......i would like to talk about a food supplement that has been around for many..many years..and most of you have not even heard of it...the people of the asian continent have been using similar type products for many years with great results.........my father started taking it in the 40's and i started using it when still in grade school..........i talk of "ENERGOL"....a germ oil concentrate.....a blend of wheat germ..rice germ and soy germ oils........stocked full of vitamins and minerals...oils and fatty acids in it's natural state...... too many people are worried about the size of their car engine or the type of gas they put in it...but forget it will not perform or run for very long without the oil or other lubricants it needs.......same with the human body as i have talked about before....
energol provides energy.....it strengthens arteries.....helps in building strength and muscle.....supplies elements to the body in it's natural state....increases physical endurance...... in processing these types of oils...usually the germ is processed and taken out...and used as cattle feed...etc......this is where all the nutrients are......energol keeps all the germ intact and ready to be used by the body...... it provides 2 and 1/2 times the energy of the best sugars...starches...and proteins.... the chinese have used the germ oils for hundreds of years to enhance and lengthen their life span.... there is much more to be said for this type of product but space and time limits it.....there are many good books on the subject in showing the value of germ oils.....surprisingly athletes of today have forgotten what the germ oils can do for them.....as they concentrate on the myriad of other supplement alternatives..... try the basics or try in going back to the basics...you might be surprised as to how well they work..and as in dave draper...mr universe and rickey dale crain... world champion.....you might find the old ways are still sometimes the best ways.....
www.crainsmuscleworld.com/supplements.asp
5.....PARTING THOUGHTS.....
for all of you who are waiting til the last minute to purchase items for christmas...the last minute is upon us........
it is a great time of the year...and we must not forget what the real reason for the season is!!!!!! a celebration of christ's birth.....if only we could comprehend and use just a small percentage of what he taught we would all be a lot better off.......
christmas is almost upon us.........one more full week.....make those plans about keeping up those workouts during the holidays.......when visiting, catch at least a quick one at a local gym.........if you look around, you can always find someplace to do a few benches or squats.....
AND BY THE WAY..I CAUGHT A PICTURE OF SANTA HANGING AROUND OUR GYM LAST WEEK
TIL NEXT WEEK...
Rickey Dale Crain
5 time world champion
CRAIN'S MUSCLE WORLD, LIMITED
www.crainsmuscleworld.com
APPLETREE MINISTRY
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3803 North Bryan Road
Shawnee, Oklahoma 74804-2314 USA
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crain@ionet.net
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