POWERMAG.ORG

february 11, 2002
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1.....RICKEY DALE says.....

good day to all of you out there in iron land........
a beautiful day in the neighborhood........more and more of you are contacting me personally for info and routines...i will answer each of you, but at times it make take a day or two or more.....with the hundreds of e-mails i get everyday...so be patient.........remember you can reach me much easier by e-mail than by phone......and even to save more time.......there are many articles and training info in the back issues of this newsletter...found archived on my web site...it might save you some time.....

so much seems to have changed since september 11th.........people seem to be more worried...and maybe rightly so......but i have not changed anything in my life.......people seem more depressed.......not sure why?????......i guess time will tell as to how much of an impact this will continue to have.......businesses seem to still be laying off people and sales seem to be still down...but we are america and we will come through as we always do stronger than before........seems like our economy is taking a hit for sure......so go out and spend some money for uncle sam.......

it has been very difficult at times for me over the past 10 years or so to see powerlifting fragmented as it has...but i really feel it is changing.....
i think it absolutely great the way most of the powerlifters around the country cooperate with each other despite belonging to different federations.......we still have pockets of those who think they are better than the rest of us...but they are few and in the miniority....and powerlifitng will continue to progress and grow despite them......we have allowed our equipment to be used in four different federations and even non-sanctioned school meets in past years........ cooperation is the only way to allow the sport to carry forward........
i really believe as we continue on, that some of the cooperation between federations and individuals will result in some type of unity and/or merger between some of the groups involved...which would be to the advantage of everyone......
there is beginning to be more cooperation and crossover between judges....meet directors...and even qualifying totals in some federations.......as to being allowed in other federations.....a good sign of things to come........(for what is a qualifying total but a total which says you are of the quality to lift in a meet of a certain standard...)
as long as i have been involved in powerlifting i have seen it all........and over all it has been a good time........

keep up the good work all of you..............

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

and the answer to last week's trivia question is....????....aau mr junior usa and junior national powerlifting championships and the aau mr usa and senior national powerlifting championships......
and the winners are.......john demchak from jacksonville, north carolina.......mike bixler of hanover, pennsylvania.......and bill mckelvey of rapid city, south dakota...................

and this week's trivia question is.....?????......what bodybuilder won more best abs contests than anyway in the 70's...he was know as mr abs............

powerlifters usually are not in the forefront of recognition when it comes the general public and local or national news media......but.........i am honored what my wife and some local politicians have done or are trying to do in my home city...thought i would share it with you.....

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Woman to request sign honoring husband's weightlifting feats
By ANN KELLEY
SNS Staff Writer
The wife of five-time World Powerlifting Champion Rickey Dale Crain is lobbying to have her husband's athletic accomplishments recognized with a sign greeting visitors to Shawnee.

The Shawnee City Commission Tuesday will consider the proposition by Kim Crain to have a sign erected in the athlete's honor at Harrison and I-40, which is exit 186.

Rickey Dale Crain also is a 10-time National Powerlifting Champion who has broken more than 100 national, international and world records, his wife said. In 2000, he was inducted into the York Barbell Powerlifting Hall of Fame.

He is a Shawnee businessman, having owned and operated Crain's Muscle World since 1978. He is the author of two books, "To Squat or Not to Squat" and "The Meet Don't Start Till The Bar Gets on The Floor."

Along with his athletic accomplishments, Crain has recorded three Christian folk albums and is a member of the Oklahoma Conference of Southern Baptist Evangelists and the National Association of Christian Artists and Songwriters.

With her request to Shawnee Mayor Chris Harden in September, Kim Crain included letters of support for the action from Dr. Frederick Hatfield, International Sports Sciences Association president; Jack Smith, Jack Smith Evangelistic Association president; and family member Donald Crain.

"It is rare in sports to find an athlete that is wise enough and committed enough to compete at the highest level of sport for over 35 years," Hatfield wrote. "The omnipresent risk of injury alone eventually catches up with anyone who would dare to remain in the trench that long. Not so with Rickey Dale Crain. See, wisdom and commitment always mitigates, and Crain has both. That comes through in all he does."


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ODOT has final say in Crain name game
By ANN KELLEY
SNS Staff Writer
Oklahoma Department of Transportation officials will have the final word whether a sign will be erected in honor of five-time World Powerlifting Champion Rickey Dale Crain.

The Shawnee City Commission Tuesday approved the proposition by Kim Crain to have a sign posted in her husband's honor on Harrison, at I-40 exit 186. The proposed sign would read "Shawnee Welcomes You to the Home of Rickey Dale Crain, Five Time World Powerlifting Champion, 2000 York Barbell Powerlifting Hall of Fame Inductee."

Supporting the proposal were mayor Chris Harden, vice mayor Bob Downing and commissioners Bob Weaver and Kermit Milburn. Commissioner Robert Pettyjohn abstained, and commissioner Tom Claybrook voted no.

Pettyjohn declined to comment on why he abstained from voting, although Claybrook was clear concerning his reason for voting no.

Not every "Joe Blow" deserves a sign erected in his or her honor, Claybrook pointed out. He suggested setting criteria for erecting signs honoring Shawnee residents, but wasn't sure what the criteria should be.

Shawnee Public Works Director James Cole told the commission it would be difficult to convince ODOT to approve the sign.

"We don't like to do it frivolously, but we do erect signs from time to time," ODOT Division 4 Director Paul Rachel said. "It's a difficult thing once you start -- if you recognize some athletes, where do you stop? But we are willing to work in conjunction with the city to get it done if that's what they want."

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

once again (i mention this at least once a month)...i would like to discuss the subject of overtraining....and tie it into routines...form and style and technique..........every week i receive numerous requests for routines.......and the answer i usually give is to go and write your own.............now some may think me mean and callous for that statement.......but........routines are not that important...or should i say not anywhere as near as important as the technique one must use in doing and performing the lift.......i wish people/lifters would spend 1/10th the amount of time on form as they do on routines and their gains would be much more in line with what they want: i.e than in worrying about what sets and reps someone is doing.......


WORKOUT 5 - Maniac Workout

5, 4, 3, 2, 1 - 3, 2, 1, 2, 3



Ha! Ha! I love this workout!

It will kill you!

It's so tough I can't even do it anymore.

I have had only one(1) workout partner over the years that has

actually completed this cycle with me,

Merl Downs (what a stud to go through it with me!).

In fact it's so tough....."How tough is it?".....

It's so tough that usually the next cycle after this one

will be your most productive, because it takes a while to recover from it!

So read it and weep!

It uses heavy weights and medium to low reps.


The intensity is so INCREDIBLE..."How incredible is it?"...

It's so INCREDIBLE IT WILL BLOW YOU APART...

If you choose to use it!

WORKOUT 5 - Maniac Workout

5,4,3,2,1 - 3,2,1,2,3


WEEK 16 WEEK 15 WEEK 14 WEEK 13

145 x 10 145 x 10 145 x 10 145 x 10

145 x 5 145 x 5 145 x 5 145 x 5

235 x 3 235 x 3 235 x 3 235 x 3

235 x 1 235 x1 235 x 1 235 x 1

275 x 1 280 x 1 285 x 1 290 x 1

310 x 5 320 x 5 330 x 5 340 x 5

320 x 4 330 x 4 340 x 4 350 x 4

330 x 3 340 x 3 350 x 3 360 x 3

340 x 2 350 x 2 360 x 2 370 x 2

350 x 1 360 x 1 370 x 1 380 x 1

WEEK 12 WEEK 11 WEEK 10 WEEK 9

145 x 10 145 x 10 145 x 10 145 x 10

145 x 5 145 x 5 145 x 5 145 x 5

235 x 3 235 x 3 235 x 3 235 x 3

235 x 1 235 x 1 235 x 1 235 x 1

295 x 1 300 x 1 305 x 1 310 x 1

350 x 5 360 x 5 370 x 5 380 x 5

360 x 4 370 x 4 380 x 4 390 x 4

370 x 3 380 x 3 390 x 3 400 x 3

380 x 2 390 x 2 400 x 2 410 x 2

390 x 1 400 x 1 410 x 1 420 x 1

WEEK 8 WEEK 7 WEEK 6 WEEK 5

145 x 10 145 x 10 145 x 10 145 x 10

145 x 5 145 x 5 145 x 5 145 x 5

235 x 3 235 x 3 235 x 3 235 x 3

235 X1 235 X 1 235 X 1 235 X 1

325 x 1 325 x 1 325 x 1 325 x 1

370 x 1 375 x 1 380 x 1 385 x 1

410 x 3 420 x 3 430 x 3 440 x 3

420 x 2 430 x 2 440 x 2 450 x 2

430 x 1 440 x 1 450 x 1 460 x 1

420 x 2 430 x 2 440 x 2 450 x 2

410 x 3 420 x 3 430 x 3 440 x 3

WEEK 4 WEEK 3 WEEK 2 WEEK 1

145 x 10 145 x 10 145 x 10 145 x 10

145 x 5 145 x 5 145 x 5 145 x 5

235 x 3 235 x 3 235 x 3 235 x 3

235 X 1 235 X 1 235 X 1 235 X 1

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

GOOD LUCK........

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

it still bothers me to see how many athletes do not even bother to use the basic minimum supplements......vitamins and minerals......20-30 years ago when there were very few supplements to choose from anybody who was serious in powerlifting (or other sports) always took them.....now that we know more and how they work and how we need them...it seems less of the basics is being used..........do not lose the edge....use them........................

we have a great snack.............costs about .50 and tastes great.......opti soy nuts........by optimum.........for only two quarters it can curb your hunger...comes in many flavors and 13 grams of protein to boot........try them.....cheap and delicious is hard to come by nowdays.....but great in place of that bag of chips...donut or candy bar.......

still have some great deals on supplement close outs.....

and still have a special on them oat bars..........you gotta call and ask for me to get them.....

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

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

Be Thankful

I AM THANKFUL FOR THE WIFE WHO SAYS IT'S HOT DOGS TONIGHT BECAUSE SHE
IS HOME WITH ME, NOT WITH SOMEONE ELSE, OR SOMEWHERE ELSE........

FOR THE TEENAGER WHO IS COMPLAINING ABOUT DOING DISHES, BECAUSE THAT
MEANS SHE IS AT HOME & NOT ON THE STREETS.....

FOR THE TAXES THAT I PAY, BECAUSE IT MEANS THAT I AM EMPLOYED.....

FOR THE MESS TO CLEAN AFTER A PARTY, BECAUSE IT MEANS THAT I HAVE BEEN
SURROUNDED BY FRIENDS......

FOR THE CLOTHES THAT FIT A LITTLE TOO SNUG, BECAUSE IT MEANS I HAVE
ENOUGH TO EAT......

FOR MY SHADOW THAT WATCHES ME WORK, BECAUSE IT MEANS I AM OUT IN THE
SUNSHINE......

FOR A LAWN THAT NEEDS MOWING, WINDOWS THAT NEED CLEANING, AND GUTTERS
THAT NEED FIXING, BECAUSE IT MEANS I HAVE A HOME.....

FOR ALL THE COMPLAINING I HEAR ABOUT THE GOVERNMENT, BECAUSE IT MEANS
THAT WE HAVE FREEDOM OF SPEECH......

FOR THE PARKING SPOT I FIND AT THE FAR END OF THE PARKING LOT, BECAUSE
IT MEANS I AM CAPABLE OF WALKING AND THAT I HAVE BEEN BLESSED WITH
TRANSPORTATION......

FOR MY HUGE HEATING BILL, BECAUSE IT MEANS I AM WARM.....

FOR THE LADY BEHIND ME IN CHURCH THAT SINGS OFF KEY, BECAUSE IT MEANS
THAT I CAN HEAR......

FOR THE PILE OF LAUNDRY AND IRONING, BECAUSE IT MEANS I HAVE CLOTHES
TO WEAR.....

FOR WEARINESS AND ACHING MUSCLES AT THE END OF THE DAY, BECAUSE IT
MEANS I HAVE BEEN CAPABLE OF WORKING HARD.....

FOR THE ALARM THAT GOES OFF IN THE EARLY MORNING HOURS, BECAUSE IT
MEANS THAT I AM ALIVE.....

AND FINALLY.......FOR TOO MUCH E-MAIL, BECAUSE IT MEANS I HAVE FRIENDS
WHO ARE THINKING OF ME......

SEND THIS TO SOMEONE YOU CARE ABOUT . . . I JUST DID ......

GOOD DAY TO ALL...AND TIL NEXT.......

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

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