may 6, 2002
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1.....RICKEY DALE says.....
good day to all..........i spent a relaxing weekend in the arbuckle mountains in southeastern oklahoma......camping with my son...father-in-law and a friend of my son's...all for his birthday........it cannot be beat.....refreshing to come in and work out again this week after a small break from the real world.....is it not strange we call this the real world...when surely where i was last weekend is more of the real world or what it should be.....
allergy time of the year for many......it is hard for me to juggle my workouts sometime with the medication i need to take to alleviate my hayfever....bronchitis and/or asthma symptoms......i need to be alert and ready to workout...not drowsy and ready hit the hay........it can be done..you just have to plan it out.......
2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK.......
well no one guessed the answer........1967.....colorado state novice championships...denver ymca......
this week's trivia question is.....?????.....who was the first lifter to squat 4 times bodyweight.....?????.....
we till have a few...very few, of the powerlifting video magazines left...and then that will be it...10.00 while they still last.....
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
here is a reprint of the deadlift routine..i have had so many requests for it........it is designed primarily for the sumo lifter....but it can be used for conventional...
the routine was written 20-25 years ago...but needs to be updated in the area of the warmups.....
so......warmups should be as follows....
145 x 10
145 x 5
245 x 3
245 x 1
345 x 1
etc...(warmups as needed)
then three heavy singles
then the reps.....
if you have any questions...e-mail me......
4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....
have had some questions on zma...i am holding my thoughts on this one til i can find some legit research on it.....so later on it.....
it seems lifters in general are coming back to their senses a bit and have quit running off to the nearest gnc or other health food store and spending ridiculous amounts of money on products they do not need........or that do not work............at least if you are bent on spending the money...buy some products that will work....ones that have stood the test of time.....
remember........the very first thing to spend your hard earned cash on is a high potency vitamin and mineral supplement........ and some extra vitamin c............
next is the extra protein source........high calorie...medium protein for the skinny high school kid.........high protein and low carb/low fat for most and the ones who want to gain......and if you want no weight gain or to actually cut weight or just want to get more solid (and stronger).....go the amino acid route..(like me)....
this is a rehash of previous posts...but needs to be gone over again every few months for the new readers and the stubborn ones who refuse to follow sound nutritional advice.....
next would be creatine and then glutamine........followed by a number of different types of herbs for us older lifters.........
A QUICK NOTE AND COMMENT ON creatine........there is a new source of creatine...creatine citrate which claims 10 times the absorption rate as the monohydrate.......some of the ads claim in some new studies this and that......well i have been curious about it...as i usually am when new stuff appears......so i began a search...and i cannot find any studies anywhere...so i e-mailed dr fred hatfield and ask him about it......same story...no studies exist that he can find.....so until further notice in his words..."since i know cm works i am sticking with it"........be careful on what you buy......do not fall for the ads which are across the page from the article written by the guy who was hired by the company who made the product..............
***********continued from last week***************
DHA/omega-3s--the Brain and vision
DHA is a crucial part of the phospholipids of cellular membranes, particularly in the brain (which is composed largely of fat) and retina. It's essential to the growth and development of infant brains and is needed to maintain normal brain function in adults, too. While some organ systems can incorporate ALA from plant sources, the human brain needs DHA and EPA, found primarily in fish oil, according to Stoll.....newborn babies seem to be better at transforming MA to the longer-chain omega-3s than are adults, he explains, but the conversions may still be inadequate. Soon vegetarians may be able to buy DHA supplements made from algae, which is where the fish get these omega-3s in their diets.
Sources of DHA include fatty fish (salmon, tuna, mackerel) and mother's milk. (DHA is found in the milk of all lactating women, though amounts can vary based on diet.) For babies who aren't breast-fed, however, DHA- and DHA/AA-supplemented formulas can provide the needed good fats.
Thanks to a letter published by the U.S. Food and Drug Administration (FDA) on May 17, infant formula makers in the U.S. can now sign agreements to include patented DHA and AA blends in all term infant formula. Although the fats are not yet included in formula, look for them in the near future, as soon as formula makers fulfill the FDA's pre-market notification procedures.
This is great news, since healthy, full-term, formula-fed infants have better vision when fed formulas including DHA. Deficiencies of this important omega-3 are associated with fetal alcohol syndrome, adrenoleukodystrophy (ALD), cystic fibrosis, long-chain 3-hydroxyacyl-CoA dehydrogenase deficiency (LCHADD), Zellweger/Pseudo-Zellweger syndromes, Folling's disease/PKU, retinitis pigmentosa, unipolar depression, aggressive hostility, attention deficit hyperactivity disorder (ADHD) and other problems. As we age, DHA helps keep us sharp. Decreases of this omega-3 in the brain often accompany cognitive decline in aging and the onset of Alzheimer's disease.
Milestones in DHA-supportive Research
There have been several groundbreaking studies which came out in 1998, the first of which appeared in the journal, Pediatrics. The authors of this study, L. John Horwood, Msc, B.A., and David M. Fergusson, Ph.D., reported that in an 18-year study of over 1,000 children, those who were breastfed as infants were "more intelligent" and had attained greater academic achievement than those who had been fed standard infant formula.
The children who had been breastfed were even 38 percent more likely to complete high school than were the formulated kids. The authors described it this way: "The weight of evidence clearly favors the view that exposure to breast-feeding is associated with small, but detectable, increases in childhood cognitive ability and educational achievement, with it being likely these increases reflect the effects of long-chain polyunsaturated fatty acid levels and, particularly, DHA levels on early neurodevelopment." How is this supportive of DHA? Since the DH-enriched formulas out there match breast-milk levels of DHA, the connection is clear.
The Pediatric Research study. In this study, conducted by E.E. Birch, and colleagues, 79 healthy full-term infants received either a standard infant formula (not fortified with DHA or AA) [control group] or the same formula enriched with DHA or DHA and AA for 17 weeks. The visual acuity (vision), growth and fatty-acid profile of these babies were compared--over the first year of life--with those of exclusively breastfed infants. The infants fed DHA and AA developed vision on par with breastfed babies; the visual development was significantly poorer in the standard-formula-fed group. To put it in perspective, infants fed standard formula had a visual deficiency of about "one line on an eye chart." In fact, the beneficial "effects of dietary supply of DHA on [visual] acuity were still" evident at 52 weeks [one year later], even though DHA was only provided for the first 17 weeks. The study concluded that: "early intake of DHA and AA appears necessary for optimal development of the human brain and eye."
The prestigious Nutrition Information Center of New York Hospital-Cornell Medical Center and the Memorial Sloan-Kettering Cancer Center issued a statement about this study, saying: "The Nutrition Information Center applauds this research which lends support to our conviction that optimal brain and eye development requires docosahexaenoic acid (DHA). This study supports the conclusion of many other similar well-controlled studies which have been reported in the literature over the last 20 years."
In another study, 44 term infants were randomly assigned to receive a standard formula or a DHA (long-chain polyunsaturated fatty acid) enriched formula, which they received from birth to age 4 months. At 10 months of age, cognitive (learning) measurements were used to compare both groups. The results were impressive. The authors found that "an infant's three-step problem solving ability is significantly improved with [DHA and AA-supplemented formula]."
part 3....next week.......
STILL RUNNING A SPECIAL ON OAT BARS AT .75 EACH.........close out....come and get them while we still got them..........
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www.crainsmuscleworld.com/supplements.html
5.....PARTING THOUGHTS.....
many..many meets are on the horizon...........if you are not lifting at one...go to one and help out...the meet promoter......a lifter....or just spectate and yell for everyone....a quick sidenote....many people say powerlifting meets are too long........i personally enjoy them.......i had a phone call from someone whose daughter is a gymnast........ and one of her comments was gymnastic meets are too long and too boring.......after relaying that this was the same message we hear in powerlifting, we talked how golf and bowling was even longer and more boring......work your sport to improve it.....each sport should not cater to any other group of people.....it is your sport with it's own idiosyncracies (sp?)....forget the criticism and go judge or help out...that will do more good than anything else i know ......and if you choose not to do any of these things you absolutely have no right to gripe or criticize....................
BACK TO THE GRINDSTONE.....see you all next week!!!!!!!!!!!!!!!!!!!!!
IN HIS NAME
IN HIS NAME
Rickey Dale Crain, b.b.a., i.s.s.a.
IPF/WPC/AAU World Champion
2000 powerlifting hall of fame inductee
CRAIN'S MUSCLE WORLD, LIMITED
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