april 29, 2002
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1.....RICKEY DALE says.....
good day all.........it seems like an emphasis, across the country, is starting...finally.....to address the issue of obesity and overweight and out of shape people.........it may take another 5 or 10 years to finally sink in and get things underway...but i see some small headway being made.....here in oklahoma 20 years ago, the school systems did away with mandatory p.e. classes in high school..and it shows as we are one of the worst states in the unions, WHEN IT COMES TO OVERWEIGHT, OUT-OF-SHAPE PEOPLE.....now the state legislature has revisited the issue and is adding it back into the school curriculum......thank goodness.....it may take years to bear fruit..but at least something is being done....and all the states are starting to realize....it saves a lot of heartache and expense to start and maintain ones health and physical stature at an earlier age..than waiting til one is 30-40-50 to try and make up lost ground.....it is our responsibility to inspire others to make the right choices...and our actions go a long way in furthering the cause...our cause......
a quick note.......we are caught up on okie/texas power bar orders...finally we have some actually in stock and on the floor........for the first time in about 1-2 years......so if anybody has been waiting...we got them....unfortunately on the okie dl bar and the okie squat bar we are still 2 months or so behind in production....but we are working on it..and my apologies to everyone who has been waiting patiently...
2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........
AND THE WINNER TO LAST WEEK'S TRIVIA QUESTION IS......?????......NO WINNERS YET.........one more week..........................come on guys.......lots of guesses.............getting close.....
Mullets and Wimps Never Squat
Have you ever gone into the gym and some mullet comes up to you and asks you how much can you curl or how much can you Bench Press.................... WHO CARES!!!
Hey! I want to have legs like Platz and move iron like Dr. Squat "Reddie Freddie" Hatfield. Then maybe someone will ask, "Hey! How much can you SQUAT??"
MULLET IDENTIFICATION...by John Petroff / Rick Rowley
What, exactly, is a mullet? In the November/82 issue of Powerlifting USA, Cliff Grubbs discussed the prevention and cure of the 'mullet syndrome.' Although he wrote an informative and authentically sound article, Cliff failed to define this defect. (Author's note: Webster defines a mullet as, 'Any of a family of valuable food fishes with an elongated rather than stout body.' Webster, probably a mullet himself, failed to realize the inherent powerlifter aspects of the word.) We've all used the term to insult and degrade a genetic mutant of the human species. More than likely, we could pick out 'mullets' in a crowd at a Barry Manilow or David Bowie concert ('mullets' seem to become entranced and may actually try to breed at concerts!)
After several months of in-gym and out-of-gym investigations, we have designed a 'Mullet checklist'. Implementation of our proposed screening aid will facilitate identification, in an objective manner, of a 'mullet'. A "YES" answer to any question on the list scores one point. An accumulation of three or more points denotes 'mullethood'.
Keep in mind that everyone carries latent mullet traits. Only when these traits become manifest is when the problem occurs. Because this objective test is composed of fixed statements, validity might be affected, due to the tendency to overestimate the degree of mullet characteristics. For example, Bill Davis could score one to three points and not be a true mullet! (Test scores can lie.) Nonetheless, we feel our 'Mullet checklist' works quite well.
If you score three or more points, perhaps you should consider sterilization as a social service. Don't pass on those dominant mullet genes!
Utilization of this checklist will aid in identification and treatment of 'mulletitis'. Research in this area needs to be stepped up for the sake of our sport. One question our research has left unanswered is whether a female could be a mullet. Mindboggling, isn't it? ...And yet another thesis topic for Terry Todd and the gang at Auburn!
1. Are your squats so high that you get nose bleeds?
2. Can your legs fit into designer jeans?
3. Do you wear gloves during your workout because the bar hurts your hands?
4. Do you watch Richard Simmons on a regular basis?
5. Do you undergo severe anxiety when another member of the gym asks to
use your bench press weight for a quick set of preacher curls?
6. Can your wife/girlfriend out total you?
7. Have you ever or do you now wear Izod, Polo or Pierre Cardin shirts?
8. Do you shave your legs even when you don't have a meet coming up?
9. Do you drive a TR-7, RX-7, Fiat X/1.9 or Renault LeCar?
10. Have you ever skipped a squat workout because you were going dancing that night?
11. Do you consider yourself 'the best noncompetitive lifter in the gym'?
12. Do you wear an earring?
13. After a grueling workout, do you look forward to a quiet game of backgammon at 'the club'?
14. Have you ever had your arm thrust through an olive then placed in a
martini while at a bar? Used by permission/John Petroff
WEENIES...by Bill Starr
This short presentation will deal with the humanoid-type character who spends considerable time elevating barbells. More specifically, I am referring to that class of athlete who spends his life exploiting his mediocrity while hiding his fear of the unknown. I have dubbed this group "weenies".
I actually consider weenies as sub-branches of the athletic community. Weenies may be of either sex. there are no age restrictions as there are pre-puberty weenies and there are those who are graying around the temples. The time one has participated in his or her sport is also not a factor of any consequence.
Although I do believe that weenies exist in every sport, such as the defensive back who arm tackles or the round baler who only scores when his team is thirty up or thirty down, I will restrict my observations to those who participate in powerlifting. Everyone who has been involved in the circle of competitive weightlifting for any length of time has met one or more of this group. they exist in every gym in the country and appear at all levels of competition, from the local novice championships all the way to the World Games.
The most common characteristic of all weenies is that they are gym lifters. that is to say, they lift extremely well in the safe confines of their home training facility, but cannot produce in the heat of competition. A weenie never handles more in a contest than he has done (often for reps) in a gym. Never do they come through with a clutch lift with poundage above their own personal best.
"So....what difference does it make as long as I win? Good point, or is it? I content that Weenies do not become winners, unless being a state or regional champ is their end goal. A weight lifter who continually does less in competition than he or she does in training will never achieve greatness. they may mill around in mediocrity, accumulating numerous local trophies, but they will never expand their lifting horizons and meet their full potential as athletes.
I have trained with lifters who select openers some 75 pounds under what they have done in preparation. "Hey, I just don't want to bomb out!" Cool, I can certainly understand that. Bombing is certainly not the goal of any competitor, for sure, but I would rather coach a lifter who changes the numbers, than the defensive, insecure one who always plays it safe. Besides, I am not advocating a bombing attitude. I do not recommend starting out of one's true range. I am only critical of those who are so lacking in confidence that they continually perform all their attempts with weight less than they handled in training. It is no great feat to go nine for nine if all the attempts were below your best.
In order that I might not be misunderstood, let me point out that I am not promoting foolishness in your attempt selection. Not by any means, as this, too, is self-defeating. But I am in full support of an offensive posture., as opposed to a defensive one. I endorse a positive attitude that is firmly based on confidence in one's ability to perform under stress and an attitude that is developed and honed through continued successes, both in training and in competition.
Should an athlete be handling 615 in the squat two weeks prior to contest, I would advise him to open with no less than 575 and as much as 595 if his head was that far along, barring injury or intervening problems, naturally. His second attempt would then be his best in training, 615, and this would leave his third open for a PR...625 or 635. To open with 555, jump to 575 and finish with 605 is
Weenie behavior, pure and simple. I am not impressed with the lifter who finishes the meet with a weight he can do a double with in training.
Weightlifting, in my mind, is a competitive sport. it is not a theatrical performance.
Since weenies exist in gyms from coast to coast, I have provided a few clues so that you the reader can spot them easily. Weenies universally need constant support, both mental and physical. they need lots of attention, preferably the entire population of the gym, from the time they hit the front door. All Weenies train very s-l-o-w-l-y, so as to emphasize the fact that they are handling the most weight, or the least lots of weight in the gym.
They are notorious for tying up a bar and/or platform. Never do they load themselves. No-no. This lowly task is assigned to minions. They want the bar loaded for their attempt before the begin to ready themselves for the task. Only after the bar is ready do they begin the ritual of wrapping and mentally prepping. Walking, stalking, praying, cursing, screaming, are next in order. Now it must be quiet. Turn off the radio. Stop all other lifting. Watch and encourage. Now assemble the spotters. Count the spotters. Three, no four, with one in reverse. Finally...the attempt is performed amidst much yelling and screaming. the attempt has taken fifteen minutes and the bar is only at 225. It will be a long workout.
Another universal trait of Weenies is that they severely adhere criticism. Never, ever (under the pain of public ridicule and peer rejection) tell a Weenie that his squat is high. Heavens no! Has not the Weenie been to the Nationals and actually touched Doug Young's belt.
Readers can also tag the Weenies backstage at meets. Mostly, they can be identified by their supportive entourage. Weenies do not attend meets unless twelve friends can also be present. Many, many lackeys are assigned to the numerous tasks at hand. Two for knee wrapping, one to tighten the belt, one to chalk the back, two for the lifting suit straps, one to administer ammonia, and seven to scream insane instructions. And if allowable, twelve to spot. A Weenie will not handle an empty broomstick without sufficient spotters.
Least WE FORGET THE FAIRER SEX, A BIT OF SPACE IS ALLOCATED TO POINT OUT THEIR PART IN THE DRAMA. Although females have only been participating in the strength sports for a relatively short time, they too can slide easily into Weenie behavior. Weeniettes take on a different approach from most of their male counterparts. Each and every trainette knows that she can get whatever degree of attention she so desires in a coed gym, so attention is not really so much of a motivation. They weenie-out when it comes down to work, work, work. "Oh, its so heavy. I can't do that much. Not all those plates. After all (are you ready for this?) I'm just a girl". Hormones have absolutely nothing to do with weenism. It is not genetics. It is a learned and developed trait.
Does a Weenie check his caloric and fluid intake so as to make weight? No chance Bub. Not as long as he can get his paws on a diuretic. Let the uniformed diet.
I have found that it is most difficult to turn a weenie around, once he has fallen into the subtle trap of dependency. It's sort of like trying to get a spoiled child to suddenly act mature. Or to get a junkie to dry out. Very difficult. But there is hope for it is possible. I have known a few who have pulled it off through some grim determination and sheer will power. It certainly is no easy task. There are very few WA (Weenie anonymous) meetings that I know of at present where Weenies can go for help and guidance. Texas has two chapters, one in Grand Prairie and one in Wichita Falls, but there's a waiting list in both places.
For most Weenies in the country, it's strictly cold turkey. First, one has to face the hard fact: Am I slipping into Weenineism? Be aware that one Weenie trait can soon become two, and then you may find yourself becoming a Weenie before lunch time.
In case you're wondering as you read this, "Am I heading down the road to Weenieville? "How am I to know, for sure?" Being the considerate guy that I am. I've thought ahead and prepared a brief test for just such an expediency. By honestly answering these questions and checking your score, you will be able to determine if your future is filled with promise and international recognition or whether you're walking head-on into an extended stay in a home for chronic Weenieism.
THE ULTIMATE QUIZ TO DETERMINE WEENIE TRAITS
YES NO
1. Do you insist that someone wrap your knees?
2. Do you only enter meets where you know at
least 2 of the 3 judges?
3. Do you pass up squatting if there is not a belt
available?
4. Do you scream at any attempt where the
weights exceeds 100 kilos?
5. Do you expect extra time on your attempt since
you made the top 100 in PL USA?
6. Do you insist on your favorite radio station at
the gym?
7. Do you have an assigned slapper?
8. Do you get upset if only 7/8 th of the gym
screams encouragement?
9. Do you throw a tantrum if anyone mixes York
and Marcy plates on your bar?
10. Do you go bananas if all the plates on the bar
do not face the same direction?
11. Do you question a spotter's heritage for any
comment dealing with the depth of your squat?
12. Do you insist on 100 yards (or the length of
the gym) of unobstructed sight?
13. Do you lose control if a new member does not
comment on your strength and/or physique?
14. Do you remove your shirt whenever there is a
female in the gym, even if its sub-zero weather?
15. Do you pass up the Nationals so as to win the
Hartford County Open?
Scoring procedure:
If you have answered YES to 3-5 questions, you are in the early stages of Weenieism and there is still hope; YES to 6-10 and you had better contact a rep from Weenies Anonymous; anything over a 10 score would indicate a quick trip to Tulsa and a very serious talk with Oral Roberts.
Just in case you haven't picked up on the underlying theme of all of the drivel from my oxygen-starved brain, I'll summarize as briefly as possible. A competitive weightlifter simply should not allow himself to become dependent on too many outside influences. that includes a dependency on friends, drugs, or artificial supports. the true champion needs but minimal support. His strength is based on a solid belief in his own God given abilities - a confidence in self, if you will. Confidence is a direct result of a self-reliant attitude and is certainly not developed by leaning on others or depending on outside factors.
Success will come when you sincerely believe in your own abilities and when you don't take yourself too seriously.
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
dave draper has a new book out.............we have it in stock and ready to roll.......at $18.95 (242 pages)...a great book by a great guy.......give us a call......
4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....
BY NOW YOU'VE HEARD THE ADVICE TO BOOST OMEGA-3 fatty acid intake in order to improve your health. It's no wonder. In tandem with omega-6 fatty acids, omega-3s help balance the body by keeping inflammation in check, and by helping mental function, vision, blood pressure, immunity, metabolism and cell-membrane health.
But how do you decide what form of omega-3 fatty acids or omega-6 to use.......and in what amounts?where do all the acronyms--DHA, EPA, ALA--fit into the equation? And what does the latest research suggest in regard to potential health benefits of these friendly fatty acids?
While the topic of omega-3s can seem complex and confusing, it is possible to make sense of it all--and the effort is likely to pay off, health-wise. So sit back, take a deep breath and read on.
Essential facts about essential fats
There are four major kinds of fats found in foods we eat: cholesterol, saturated fat, monounsaturated fat and polyunsaturated fat. All fats are made up of the same basic building blocks--carbon, oxygen and hydrogen. In saturated fats, the carbons in the chain are completely "saturated," meaning that they are "saturated" with all of the hydrogen atoms they can carry. Although most of us don't think about it, some plants and nuts are fairly high in saturated fat--coconut oil, palm/palm-kernel oil, peanuts and walnuts. Other examples of saturated-fat rich sources include butter, animal fat, shea nut butter and cocoa butter.
Monounsaturated fats, part of the now-famous Mediterranean Diet, include olive and almond oils, pecans, cashews and macadamia nuts. Unsaturated fats with two or more double bonds are known as "polyunsaturated," which includes both omega-3 fats (found mostly in algae, cold-water fish, dark-green vegetables and certain plants) and omega-6 fats (found mostly in nuts and seeds). Examples of foods rich in omega-3-rich polyunsaturated fats are ocean-dwelling microalgae, fish oil, flaxseed oil, hemp oil, pumpkin seed oil. Examples of foods rich in omega-6 polyunsaturated fats are vegetable and seed oils. Some excellent omega-6-rich foods are borage, evening primrose oil, safflower oil, sunflower seeds, hemp seeds, corn and pumpkin seeds.
Fats out of balance
"The good news is that our ancestors didn't have a problem with an imbalance of omega-6 fats compared to omega-3 fats--their ratio was close to 1:1," said James Gormley in DHA, A Good Fat (1999). "The bad news is that we do have a problem. The typical U.S. diet has a profile of anywhere from 10:1 to 22:1 omega-6 to omega-3 fats."
Over the past 50 years, the cholesterol/low-fat craze pushed Americans into a diet top-heavy in omega-6 seed oils and trans fatty acids (from traditional stick margarine and fried foods). In other words, most of us get plenty of omega-6s in our diets, but not enough omega-3s.
Margarine/trans fats and heart disease related. A study (Biological Research [Santiago]) shows, that "industrial [partial] hydrogenation of vegetable or marine oils is [....] the main source of trans fatty acids in our diet cause heart didease...." It contends that "trans isomers [trans fats] are considered more atherogenic [heart-disease causing] than saturated fatty acids."
Postmenopausal women and coronary heart disease also have a link. Recent research by Bruce Holub's team at the University of Guelph, Canada, looked at omega-3 marine-oil supplementation in 36 postmenopausal women, some of whom were already receiving hormone replacement therapy (HRT). The results? Supplementation lowered triglycerides by 26 percent; the ratio between triglycerides to HDL, or good, cholesterol was lowered by 28 percent. Accordingly , supplementation could "potentially reduce the risk of coronary heart disease by 27 percent in postmenopausal women."
**********more next week************
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5.....PARTING THOUGHTS.....
isn't life grand.........
better than the alternative?????..huh?????
IN HIS NAME
Rickey Dale Crain, b.b.a., i.s.s.a.
CRAIN'S MUSCLE WORLD, LIMITED
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