POWERMAG.ORG
february 4, 2002
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1.....RICKEY DALE says.....
good day to all...last week it was ice and this week it is snow........but i will take the snow anyday.......watching
it float down makes one contemplate all that is well with the world....dwelling on the positive can only put you
in a better mood for that next workout........
BEING THE BEST YOU CAN BE SHOULD BE THE GOAL OF EVERYONE......but you got to have a plan.....have a goal.....have
a way to achieve it.........plan everything out and do not waver from it til you have achieved it.......almost
every other sport athletes participate in; shows that the best always have a plan.......powerlifters and people
traininng for size and strength need to adopt this mentality..... focus on that routine.....
there is a girl who is a member of my training center who is from south africa........we have discussions how fat
and out of shape people are in this country...and i have to agree with her.....i cannot believe anyone can argue
that point.....we eat to out hearts content with no reagard as to our long term welfare and then want to sue someone
because we have become what we have been striving for our whole life....a physical wreck............for you who
read this newsletter...you would not be reading it if you were not training to get into better physical shape and
condition........let some of this encouragement and knowledge spill over on those you know who need some help in
upgrading their physical shape and appearance........America needs help.......you can help provide some of it.....invite
a friend to workout with you...encourage a spouse to start exercising......i am taking up this calling alongside
two of this country's greatest iron game athletes....dr fred hatfield and dave draper.........they have a passion
to see this country get back into physical shape before it's health becomes beyond repair......
i try to make this newsletter something to all readers.....we have an incredible array of subscribers.....some
are powerlifters........some are athletes in high school...college.......some are bodybuilders.......some are just
into getting in shape......we have all ages...from 14 to 74....maybe even younger or older...but you get my drift.........so
all of it may not be of interest or apply to everyone.......be patient......something that applies to you and that
will benefit you is somewhere in each weeks newsletter......hunt for it.....and devour it and put it to good use....
2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........
well we finally have some winners..this was a tough one...had a ton of guesses but just a few correct ones.......
the winning answer was nate foster.................
and the winners were jim ford of cedar creek, texas........jim hart of lincoln, nebraska and ??????????
and that was it...only two this week........they are getting tough, huh????????........
and this week's trivia question is.....????.....many years ago when powerlifting and bodybuilding held their national
meets together what two sets of national bodybuilding and powerlifting meets were held in tandem.....?????.....
competition is what makes you, the lifter better........never shy away from lifting against someone better than
you......my best meets. whether i won or just placed were when there was some competition around...it allows you
to go deep inside yourself and see what you are really made of....the trophies will come....the championships will
come......but you will never get any better if you do not have some competition.......remember..you can always
buy a trophy!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! (or a championship for that matter)
i enjoy doing this newsletter every week.....and we are pushing the 1400 mark..we are adding about 20-30 new subscibers
each week...................if and when you all of the sudden do not receive it...contact me...that means it has
been kicked back to me for some reason and your address deleted.......
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
i have a number of people that have e-mailed me lately on wanting to know what exercises/lifts to do and when to
do them in reference to one's lifts/and days of the week..........below see a quick run down...remember...you are
not a bodybuilder...but a powerlifter or strength athlete....train accordingly......and remember beginning weightlifters/trainees
should not train like the advanced bodybuilder who has advanced routines in the bodybuilding tabloids
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)
ab work
tuesday
squat
pause squat
step-ups (or jump squats)
(sometimes power snatches/power cleans)
leg curls
calf work
ab work
plyos (or wednesday)
wednesday
sprints/agility work/plyos
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
saturday
agility work/tire pulls/overstrides
NEXT WEEK A COMPLETE BENCH PRESS WORKOUT..........from the 70's/80's.....................................something
different and something that many world class lifters used in the 70's and 80's...including a few world champions...
simple but sweet... and just the basics...nothing fancy and to the point.....
good luck...
i want to mention again..........for all of you wishing info on weightlifting/olympic lifting or wanting to know
how to perform power snatches and power cleans........we have the video tapes "the world's fastest lift"
and the worlds most powerful lift"...and shane hamman is doing the demonstrating....very informative to say
the least........
New habits in exactly one hundred words:
1) Walk/jog one mile three days a week. Cardio-vascular health. 2) Eat smaller meals, more often. Better assimilation,
regularly fuels and feeds the system, reduces cravings. 3) Avoid large meals and long gaps between meals. Fat builders.
4) Drink two quarts of water daily. Energize and afford function. 5) Eliminate empty (non-nutritious) calories
and high sugar intake (pop, candy, cake). Spikes insulin, distresses hormones, deposits fat. 6) Increase protein
from animal sources. Builds muscle and might. 7) Increase positive activity level. Stay busy. Raises metabolism.
8) Incorporate regular resistance exercise -- lift weights. Establish and nurture years of strong health.
also for you home gym owners.......we always have used equipment and weights for sale........
4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....
herbs.............people, including athletes have been using herbs for thousands of years for recovery....training
and performance enhancement..safe and effective they have passed the test of time and helped millions of people
in prevention...to maintain and recover their health......as i grow older (but smarter)...i find i need to learn
to take care of myself more and more....i have done much studying in the area of herbs and other alternative supplementation
the past 10 years.....dr fred hatfield and his son have put out an excellent book on the subject..."nature's
sport pharmacy"........(call us if you want a copy)..... but.......i wander.........i have noticed that many
of the herbs that i now use are having a positive effect on my immune system as well as recovery and prevention
of problems......down the road i hope to reap further rewards in using these products..... below i will give a
quick rundown of what i use and why.......i would say by at least age 30-35 the use of these herbs should be given
great consideration by most everyone...especially for athletes; as they are much harder on the immune and recovery
systems of the body because of their intense training regiment......
.....ginko biloba.........i take 60 mg 2 times a day........i love the story my mother gave me on ginko biloba........my
nephew (her grandson) was causing a bit of a row......she reprimanded him.....he kept it up...not wishing to come
down on him to hard she thought a bit of humor would correct the problem.......so she walked over to him and said
"brandon....i need to take my ginko biloba now and when i can remember what you have done wrong...boy are
you going to get it"....... ginko biloba is the " the memory herb"....it is especially good to fight
dementia...a disease of the elderly.....and their memory loss due to poor blood circulation in the brain.....it
improves the memory and the ability to concentrate...relieves dizziness and anxiety...it also seems to slow down
the progression of alzheimer's.....
.......kava kava or valerian ......both are anti-depressants......they are used to treat anxiety and nervousness
and restlessness..which makes them an excellent choice for getting that good nights sleep after a tiring workout....most
people may be tired but are still usually hyped/psyched up after a big one in the gym......this will help that....dosages
as needed...
saw palmetto.........it is used in treament in different urinary problems in men.....and for breast disorders in
women.........it is used in treatment and prevention of prostrate problems and prevention.......guys this is important.............so
for you over 35 age men......the cost is cheap for the possible results achieved.....160 mg twice a day.....
cat's/devil's claw........reduces pain and increases joint mobility....
bilberry......anti-inflamatory and helps reduce cholesterol build up...
green tea....one of the most potent anti-oxidants ever discovered....
we stock all of these for me and my older master lifters.......give great consideration in some of these....
an aplogy to all who were wanting some of the close out products..we have run out of most of them...please check/call
to see what is left.....
still are overstocked on oat bars......buy a case of 48 and get them at .75 each.......
and for you bodybuilders or bodybuilders to be...we have a closeout on some skin and tanning and posing products....half
price.........
.....and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.html
5.....PARTING THOUGHTS.....
already one month has passed and the new year is one month old (only 323 more days til christmas).....
time flies and the older we get and the busier we get the less we seem to notice or enjoy it......relax and spend
some time with your family and/or some friends...we only go around once on this old planet...make the most of it......and
as you do.....get in a few sets of squats on the side...........
IN HIS NAME
Rickey Dale Crain, b.b.a., i.s.s.a.
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
celebrating our 23rd year in serving you
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