march 24, 2002
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1.....RICKEY DALE says.....
spring is in the air.....birds singing...that fresh smell when you walk outside in the morning.....
AND TIME TO GET SERIOUS IN THE GYM.......
time is shorter than you think to make your mark in the world of iron.......do not give an inch til you have done so...
influence someone else with your training and eating regiment......just read an article that more than 50% of the usa is overweight...not a good thing.....eat regular size meals and quit supersizing your way into the grave early........one does not even have to be a rocket scientist to figure this one out.....
a notice to all of you readers.........i have deleted about 20-30 links from my web site..........if anyone of you readers would like a link from my site contact me and we will see about exchanging links...i am only going to add a few back in...i do not like link pages that are so full of junk you do not even want to look at them.....
and we specialize in powerlifting and strength training links only
2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........
and the and the answer to the trivia question is john grimek....two time all-american at syracuse university......and mr america..........
and the only winner of the trivia question that stumped everyone for two week's was.....????....
scott barker of prattville, alabama..........
way to go.......the trivia question for this week is.....?????.....what famous and world class powerlifter does elvis impersonations...he is pictured below.....?????.....
Quiz for smart people
The following short quiz consists of 4 questions and will tell you whether
you are qualified to be a "professional".
The questions are NOT that difficult.
1. How do you put a giraffe into a refrigerator?
The correct answer is: Open the refrigerator put in the giraffe and close
the door.
This question tests whether you tend to do simple things in an overly
complicated way.
2. How do you put an elephant into a refrigerator?
Open the refrigerator put in the elephant and close the refrigerator. Wrong
Answer!
Correct Answer: Open the refrigerator, take out the giraffe, put in the
elephant and close the door.
This tests your ability to think through the repercussions of your previous
actions.
3. The lion King is hosting an animal conference. All the animals attend
except one. Which animal does not attend?
Correct Answer: The Elephant. The elephant is in the refrigerator.
This tests your memory.
OK, even if you did not answer the first three questions correctly, you
still have one more chance to show your true abilities
4. There is a river you must cross. But it is inhabited by crocodiles. How
do you manage it?
Correct Answer: You swim across. All the crocodiles are attending the Animal
Meeting. This tests whether you learn quickly from your mistakes.
According to Anderson Consulting Worldwide, around 90% of the professionals
they tested got all questions wrong. But many preschoolers got several
correct answers. Anderson Consulting says this conclusively disproves the
theory that most professionals have the brains of a four year old.
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
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 them 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...(advertisement-we have workout logs)...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...in whatever 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 and/or light weight.......... hope these few ideas will help... i am sure there are more...but these will get you going
we are still looking for guest routines.......or other info from other writers.......many of you are going to our POWER FORUM (http://members.boardhost.com/powerforum/) 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 200-300 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......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 75 years old 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 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 highand it is for advanced and in shape lifters only.......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.......
WHILE THEY LAST ALL POWERLIFTING VIDEO MAGAZINES...CLOSEOUT...REGULAR 19.95......NOW 10.00 EACH...WHILE THEY LAST...LIMITED SUPPLY....
4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....
..... 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....... 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.....
Creatine Safety: A Physician’s Prospective by Dr. Lynn Myers MD
Dr. Lynn Myers is regarded as one of the country’s foremost experts on creatine. He has been interviewed by CNN Sports, heard on ESPN’s "One On One Sports". Dr. Myers has addressed the National Wrestling Coaches Association as a special guest speaker on nutrition. Dr. Myers is a practicing pathologist and Director of Research and Development for NuCare, an Oklahoma company that makes a creatine chewing gum and a chewable creatine wafer. Dr. Myers is available for interviews.
There is now little doubt, when you study the scientific literature and talk to athletes, that creatine improves certain types of athletic performance. This is especially true in power sports such as football, baseball and wrestling that require short-term explosive muscle contraction. Creatine increases muscle mass, strength, explosive power, and stamina. Because of this creatine is our nation's most popular sports supplement.
A recent study found that 48% of Division 1 NCAA male athletes take or have taken creatine. Last year, an estimated that six to eight million pounds were consumed in the United States. Although creatine has been widely used in the U.S. since 1992, and many scientific articles attest to creatine’s safety, some still caution that creatine has not been used long enough to determine it’s possible long-term side effects.
Others seem opposed to creatine supplementation purely for philosophic reasons. A typical example of this often-expressed view is a French food safety expert who recently stated that creatine "is contrary to the rules, spirit and significance of sport."
As a pathologist with a lifetime of experience in solving medical puzzles, I have learned the value of reviewing the scientific literature for myself and ignoring rumors and half-truths. Background Creatine is a protein made from amino acids. Our body makes one gram each day from protein. We also eat about one gram of creatine each day from meats such as beef, chicken or fish. Creatine is not a source of energy in itself, but stores energy you get from your food. Creatine acts like uncharged battery. When creatine is charged with energy from food, it becomes the major energy source for immediate muscle contraction. When extra creatine is taken to supplement the creatine consumed in meats and produced in our body, still more energy is available for muscle contraction. Creatine is a Vital Muscle Nutrient
Just as medical science learned what vitamins do in the body by studying vitamin deficiencies, we learn about creatine by studying creatine deficiency disorders. Two examples help us to understand creatine’s role in the body.
First in animal studies, researchers have blocked creatine uptake into the muscle cells from the blood. The result is a loss of fast-twitch (type 11) muscle fibers. This is the type of muscle cell that is first called into action in power sports as football, baseball and wrestling.
Secondly, several naturally occurring creatine deficiencies have been found in children. Because of a genetic defect, these children can not make creatine in their bodies. As a result they have low creatine levels with muscle loss and weakness. Creatine supplementation strengthens these children. Both these examples help us understand that creatine is necessary for healthy, strong muscle. High Dietary Intake of Creatine
In times past, hunters such as the American Plains Indians, African Tribes, and Eskimos ate huge amounts of meat. During the winter season, they sometimes consumed an all-meat diet. Since meat contains about one gram of creatine per each half pound, these hunters easily consumed 3-5 grams of creatine per day. Remarkably this creatine dosage is similar to that recommended today by many scientists. Since mankind began and remained a hunter for thousands of years, it seems highly unlikely that heavy consumption of meat containing creatine is dangerous. Creatine Supplement Use Not New
While creatine is "new" to many in the U.S., it is not "new" to the rest of the world. The Russians and other Eastern Block countries used creatine as a sport supplement for at least 20 years. Recently I spoke to a Russian Sports scientist who candidly told me that the Russians never found any injurious effects while using creatine. Creatine Use In the United States
In the West creatine has been manufactured and sold as a sport supplement for about nine years. Creatine was used by successfully in the West in the 1992 Olympics. As creatine began to be readily available in the United States many bodybuilders began taking creatine in massive amounts. Thinking that if a little is good, more must be better they took twenty, forty and even sixty grams of powder a day, all without injurious effect on their health. If creatine were as dangerous as some would have you believe these human "guinea pigs" would have clearly demonstrated serious side-effects. This has not been the case. Physicians Using Creatine Have Found No Creatine Toxicity
During the past few years medical scientists and physicians have begun experiments to learn if creatine can be used to treat various medical disorders. In these carefully done studies under close medical supervision, doctors have not reported any injurious creatine effects on the body. On the contrary, many of these studies show promise that creatine can be helpful in preventing or slowing certain disorders such as Lou Gehrig’s Disease, Huntington’s Disease, and Parkinson’s Disease. Creatine Not Found Injurious By Sports Medicine Roundtable
The American College of Sports Medicine hosted a roundtable discussion by several top scientists interested in creatine. They reported in their abstract that "there is no definitive evidence that creatine supplementation causes gastrointestinal, renal, and/or muscle cramping complications." 1
Summary Despite all the rumor and speculation that we have all heard over the past few years, I find no credible evidence that creatine supplementation is harmful in anyway to our health. On the contrary, an ample amount of creatine is absolutely necessary for healthy muscle and other cellular function.
Med. Sci. Sports Exerc. 2000 Mar; 32 (3): p. 706-17
Ó All Rights Reserved Lynn Myers MD
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still have a few clearance items in the way of drinks and supplements and books on the same...call for a complete list...at cost or below....
.....and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.html
5.....PARTING THOUGHTS.....
as athletes we should strive always upward........competing against ourselves and striving to perform better each time we compete......if we fail we need to pick ourselves up and go at it again..........never making excuses about others but only to ourselves..
i have a little league baseball team.....i find it amazing to hear the parents excuses or reasons for why their kids should play or should not sit on the bench....or as to the reason why their previous team lost..it could not possibly be their kids fault????? it is very hard to finally realize we are not the best or can never be the best...but it should never hinder us from trying.........
BILL GATES ADVICE ON LIFE
Here's some advice Bill Gates recently dished out at a high school speech about 11 things students did not learn in school. He talks about how feel-good, politically-correct teaching has created a full generation of kids with no concept of reality and how this concept sets them up for failure in the real world. and as powerlifters we should take many of these to heart........words of wisdom to train by....and from a nerd no less.......
RULE 1
Life is not fair; get used to it.
RULE 2
The world won't care about your self-esteem. The world will expect you to accomplish something BEFORE you feel good about yourself.
RULE 3
You will NOT make 40 thousand dollars a year right out of high school. You won't be a vice president with a car phone until you earn both.
RULE 4
If you think your teacher is tough; wait till you get a boss.
RULE 5
Flipping burgers is not beneath your dignity. Your grandparents had a different word for burger-flipping. They called it opportunity.
RULE 6
If you mess up, it's not your parents' fault; so don't whine about your mistakes; learn from them.
RULE 7
Before you were born, your parents weren't as boring as they are now. They got that way from paying your bills, cleaning your clothes and listening to you talk about how cool you are. So before you save the rain forest from the parasites of your parents' generation, try delousing the closet in your room.
RULE 8
Your school may have done away with winners and losers, but life has not. Some schools have abolished failing grades, and they'll give you as many times as you want to get the right answer. This doesn't bear the slightest resemblance to ANYTHING in real life.
RULE 9
Life is not divided into semesters. You don't get summers off, and very few employers are interested in helping you find yourself. Do that on your own time.
RULE 10
Television is NOT real life. In real life people actually have to leave the coffee shop and go to jobs.
RULE 11
Be nice to nerds. Chances are you will end up working for one.
congrats to all the lifters from the ipf/wpc/aau/ipa and wabdl (hope i got everyone)who have competed the past months in world and national meets....
IN HIS NAME
Rickey Dale Crain, b.b.a., i.s.s.a.
CRAIN'S MUSCLE WORLD, LIMITED
www.crainsmuscleworld.com
APPLETREE MINISTRY
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