march 4, 2002
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1.....RICKEY DALE says.....
good day all......well i am late this week ........too many things going on.....so this will be a short one so i can get back on schedule early next week......
2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........
and the answer to last week's trivia question is.....?????..... ron collins of england.........and the winners are..............mike fitzpatrick of massapequa park, new york....don graham of zanesville, ohio and kenny croxdale of rio rancho, new mexico.....congrats guys..these are tough questions........
and this week's trivia question is.....?????.....who was the most popular/famous female strongwoman in the early days of muscle beachdom.....?????.....
we have just a few powerlifting video magazines left at 10.00 each (reatail was 22.95)....they will be gone soon....
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
i constantly analyze my form as well as those that train with me...... remember...this is a constant on the job process.........always looking and keeping it as best as possible from the empty bar to heaviest max single......... warmups should never be haphazard......reps and sets should never be haphazard.....learn to grasp the concept of routine......routine.....routine........every set...every rep should duplicate the previous..................that is why it is called routine(s).......you always take control of everything you can in training and in contests....because there are many things you have little or no control over.......put as much in your favor as possible.....
warmups are very important and most people neglect them....shrug them off.....do part of them some of the times or do whatever is on the bar at the time from a previous lifter......take that 2-3 sets with an empty bar...to not only loosen up but to work on form and style and technique..........work on speed and explosiveness.......make sure your warmups are the same in progressive nature each time....you know the weight......you know how it should and will feel..........when you start putting weight on the bar continue to practice the same thing...making each rep look exactly alike........you can never practice all the little things too much.......you need to get so it becomes like a good habit, not like a bad one........you do it without even thinking about it.......your good form will enhance your routines and help keep you from injury...........every rep from every set should be the same as if it was a max weight....no matter what the lift/exercise.........perform it with the same zeal and intensity level....THE WARMUPS SHOULD BE THE SAME WEIGHT EVERYTIME...as i previously stated.......no surprises......concentration being very important all the time.......routine is something that grows on you.....use it to your advantage.........
see DAN AUSTIN-strength and conditioning coach for the oklahoma state university cowboys..... pulling 730 at 180 at the 2002 uspf state championships....very easily i might add........he easily has the best sumo form on this planet...........(and will secretly tell he learned it all from me-including his routines)
4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....
well.......
we have come full circle.........in the athletic world as well as the real world..........back in the 60's we knew if one wanted to cut weight and fat we cut out carbs in our diet...they are the real culprit............then in the late 70's/80's and early 90's the general public and those infamous medical people knew that fat was the real problem........well now after 10-20 years of low fat diets...but still maintaing high carb (junk food/fast food).......60-70% of the people in the usa are considered overweight...and it is continuing to grow (pun intended)...everyday...............we now are back realizing that the carbs (especially the empty calories........and even too much pasta and rice and potatoes will do the trick) were the real problem.........everybody needs to heed this.....eating tons of food may be alright for you now...but as you age (and take my word for it.....it will sneak up on you)..it will make you a fat...overweight person (pig).....so try and control yourself and develop some decent eating habits while younger>>>>>>>>>>>>>>>>>>>>>>>>>>>>>splurge that one day a week and make it last for the entire week..........
sow your oats, .....i have something everyone will be interested in............a new high energy...high protein...real meal replacement...real food bar.......a bar designed with real food......tastes good...get your carbs and protein from the real deal........call me or e-mail for availability and prices.....the OAT BAR....a special price..this week only... 2 bars for 1.50
.....and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.html
5.....PARTING THOUGHTS.....
again thanks to all the ones who offer suggestions.........and give feedback on this newsletter.........we are always looking for articles......comments.....pictures...meet results....etc.......
well this week's newsletter was a bit abbreviated...due to time constraints.....
so until next week..................
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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