april 8, 2002
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1.....RICKEY DALE says.....
is it not amazing what lifters are accomplishing today as compared to years ago....or is it?????????????
presenting a good picture to the general public as well as ourselves......is what it is all about.......eating right........proper nutrition....proper sleep habits...present a life of integrity.......all make for good training and a long and healthy life......
i love the iron game...i love helping people reach their goals...and then watching them help others to reach theirs......
reach out and touch someone...........
............hope your training is going well despite all the interuptions this time of the year.......one must make a few concessions because of family and commitments, but if you are well organized you can manage to get all of the workouts in and still be on track.....
2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........
and the correct answer to last week's trivia question is usa vs england in 1974 at coventry, england......and the winners were vince anello of middleburg heights, ohio (who bombed out in the deadlift there).......dave carter of surrey, england who won the 220 lb class and art fisher of holly springs, north carolina.......we also forgot joe sheerin from harleyville, pennsylvania from the previous week...sorry about that joe.....congrats......lots of 1975 birmingham, england answers.....which was the first world's overseas but not the first international meet.........and this week's trivia question is.....?????.....when powerlifting became a sport in the early 60's all sports were under the aau........there was a set entry fee for all sports for all meets....how much was it??????
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
..... i find it amusing to scan the forums and check out the names of all the routines that proliferate the internet.......i think people are more infatuated with the names than they are the routines...and what is more amusing is that virtually all of the routines have been around for many years but with no fancy names attached to them............take any routine...stick a fancy title on it ...and PRESTO!!!!!!....... a brand new routine that is guaranteed to turn you into superman???????.....there is virtually nothing new under the sun.......
below is a rerun ...we ran it last year......but have had a few people ask about it....so here goes....this workout is derived from an old olympic lifting routine...and modified to fit powerlifting.....but with no fancy name!!!!!!!!!!!!!!!!
KILLER SQUAT WORKOUT #2 (RUSSIAN WORKOUT)
warmups-(percentages based on previous 1 rpm max)
20% x 10
20% x 6
35% x 6
50% x 2
60% x 1
70% x 1
75% x 1
week ten week nine week eight week seven week six week five
80% x 3 80% x 4 80% x 5 80% x 6 85% x 5
80% x 3 80% x 4 80% x 5 same as 80% x 6 85% x 5
80% x 3 80% x 4 80% x 5 week eight 80% x 6 85% x 5
80% x 3 80% x 4 80% x 5 80% x 6 85% x 5
80% x 3 80% x 4 80% x 5 80% x 6 85% x 5
80% x 3 80% x 4 80% x 5 80% x 6
week four week three week two week one
90% x 4 95% x 3 100% x 2 90% x 1
90% x 4 95% x 3 100% x 2 105% x 1
90% x 4 95% x 3
90% x 4
this workout starts out with a lot of sets for conditioning but rapidly increases the weight for building power....this is a converted olympic lifting routine....i have used it sparingly in the past as it never did work real well for me but it did work for some of my workout partners very well.. good luck and GOD SPEED in using it.............
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I RECEIVE A NEWSLETTER FROM "THE BLOND BOMBER"...I.E. DAVE DRAPER...MR UNIVERSE..........if you remember.... he was in all the beach movies and on the cover of all the bodybuilding mags back in the 60's.......he had a few choice things to say about lifting gear and equipment.........i thought was interesting and very on the mark......so i continue to repost it a few times a year.......
"Draper here... Ready for Action, Ready or Not
Throughout my workouts I regularly strap, wrap and cinch myself together
to protect this or that and to enable me to outdo my unsupported self.
This is quite legitimate as few athletes of any sport perform free of gear
of one sort or another for very long. Continual adjustments are required
as I move about the equipment in my multi-set fashion to secure one pair
of wraps suitable for one particular exercise and release another that is
not. Certain straps need to be bound tightly to enable me to exceed a
joint's limits and quick removal is advisable as circulation is inhibited
-- Thank heaven for Velcro.
My belt is necessary for the overhead load yet resists my efforts when
bent over and pulling at an angle. The wrist strap has been in place too
long and my hand is deep blue, swelling and numb. Anybody see my belt? I
thought I left it here by the chalk box. Heavy-duty knee wraps take
tedious minutes to gather and re-roll while the wrist straps and elbow
wraps, looped around my appendages, hang long and loose between sets. I
look like the Curse Of The Untidy Mummy in a tank top and Nikes.
Supersetting squats with pullovers is engaging as I juggle my
belt-cinching and knee wrap procedures (wrapping, un-wrapping and
re-rolling) for the heavy leg movement with tight wrist strapping and
meticulous elbow wrapping (or is it strapping?) for the pullover. A
notorious volume trainer I sometimes carry on like a clown for seven or
ten rounds of this act before fatigue and confusion overcome me. Once I
hoisted a loaded Buffalo Bar across my shoulders and backed out of the
rack to dig into a hopeful set of four reps... you can do it, Draper. I
squinted into the polished mirror before me and noted that my wrists were
impenetrably bound in heavy-duty safety-red elastic binding, my
bandage-fortified elbows could take a bullet and my absolutely
indispensable thick black leather belt lay limply next to my rumpled,
totally essential knee wraps on the floor behind me. Something's wrong
with this reflection. I got the reps but it's confusing out there.
Oh, yeah. I never fail to carry water, a power drink, tissues (runny nose)
and a towel on my excursions and on occasion add gloves, bar
grip-expanders and a manta ray to the collection. Exhausting. I have
enough inventory and strategies for a small business. One day I will go
Public.
There are times when I go out to the wilds of the gym floor, er, naked:
just my gym clothes and me. What freedom. What courage. What innocence.
Truth is, the goofy heap of added attractions allows me to train harder
and heavier with less risk and less damage and soreness. I'm getting the
hang of it after all these years and I appreciate the hand-eye
coordination and the pacing mechanism their application provides. They
contribute a playful dimension to the already playful sport without
resorting to aerobic contraptions resembling Harleys and Corvettes. They
come in pairs and in colors and are under twenty bucks, belts excluded."
the older we get the smarter we get...that is for sure~rickey dale crain
below is the 1075 pound squat by brent mikesell....awesome............................
**********only a few powerlifting videos left at 10.00 each and then they are HISTORY*********
4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....
you are what you eat..... caffeine......guarana....carb loading......etc.....many different types of herbs and supplements are used to enhance your workout......both in performance and recovery..... many of these raise your metabolism.....i.e heart rate...blood pressure ...etc.......so that even after the workout is long over with and you are physically dead tired...your system wants to keep on going on..... and the end result is a sleepless night of tossing and turning.......what to do????????? a couple of things to help avoid this and overcome this...... first...make sure whatever you are taking is at least 8-10 hours before you plan to go to bed......i.e bedtime 11 pm......nothing later than 3 pm.... second.....make sure you take no more than you need.....early in a training cycle means less than a few weeks before the meet... third......you can try some sleep aid products to help you to relax......there are many over the counter types...you also might try kava kava or vallerian root......it can help you relax and sleep...there are also many different types of teas available that can also help.....relaxing is the key......if you continue to have the problem you probably better go to a doctor to make sure you do not have a sleep disorder..........good luck and get some zzzzzzzzzzzzz's..... and check out the incredible supplement specials we have.......
we have some closeouts still on protein bars and drinks.......call to see what we still have available.....
.....and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.html
5.....PARTING THOUGHTS.....
life is too short to not enjoy it............life is too short to get or stay mad at anybody......forget about it.....
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
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405-627-0134 cell
crain@ionet.net
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