POWERMAG.ORG
may 20, 2002
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1.....RICKEY DALE says.....
good day to all of you out there in iron land........
a beautiful day in the neighborhood (GOOD DAY TO MR ROGERS)...........more and more of you are contacting me personally
for info and routines...i will answer each of you, but at times it make take a day or two or more.....with the
hundreds of e-mails i get everyday, IT MAY TAKE A WHILE...so be patient.........remember you can reach me much
easier by e-mail than by phone......and even to save more time.......there are many articles and training info
in the back issues of this newsletter...found archived on my web site...it might save you some time.....or you
can visit THE weightlifting discussion board............. at http://www.weightliftingdiscussion.com/ ....they have
some of my workouts on there as well as plenty of others.......
so much seems to have changed since september 11th.........people seem to be more worried...and maybe rightly so......but
i have not changed anything in my life.......people seem more depressed.......not sure why?????......i guess time
will tell as to how much of an impact this will continue to have.......businesses seem to still be laying off people
and sales seem to be still down...but we are america and we will come through as we always do, stronger than before........seems
like our economy is taking a hit for sure......so go out and spend some money for uncle sam.......
it has been very difficult at times for me over the past 10 years or so to see powerlifting fragmented as it has...but
i really feel it is changing.....
i think it absolutely great the way most of the powerlifters around the country cooperate with each other despite
belonging to different federations.......we still have pockets of those who think they are better than the rest
of us...but they are few and in the miniority....and powerlifting will continue to progress and grow despite them......we
have allowed our equipment to be used in four different federations and even non-sanctioned school meets in past
years........ cooperation is the only way to allow the sport to carry forward........
i really believe as we continue on, that some of the cooperation between federations and individuals will result
in some type of unity and/or merger between some of the groups involved...which would be to the advantage of everyone......
there is beginning to be more cooperation and crossover between judges....meet directors...and even qualifying
totals in some federations.......as to being allowed in other federations.....a good sign of things to come........(for
what is a qualifying total but a total which says you are of the quality to lift in a meet of a certain standard...)
as long as i have been involved in powerlifting i have seen it all........and over all it has been a good time........
keep up the good work all of you..............
2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........
WELL NO WINNERS ON LAST WEEK'S TRIVIA QUESTION......actaully two in house answers...one of my workout partners
and my wife...but they do not count......so one more week.......keep trying...the year was 1982..............so
what is the rest of the answer????
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
once again (i mention this at least once a month)...i would like to discuss the subject of overtraining....and
tie it into routines...form and style and technique..........every week i receive numerous requests for routines.......and
the answer i usually give is to go and write your own.............now some may think me mean and callous for that
statement.......but........routines are not that important...or should i say not anywhere as near as important
as the technique one must use in doing and performing the lift.......i wish people/lifters would spend 1/10th the
amount of time on form as they do on routines and their gains would be much more in line with what they want: i.e
than in worrying about what sets and reps someone is doing.......
i love to throw this workout in every 3-4 months or so...just for fun........................
Ha! Ha! I love this workout!
It will kill you!
It's so tough I can't even do it anymore.
I have had only one(1) workout partner over the years that has
actually completed this cycle with me,
Merl Downs (what a stud to go through it with me!).
In fact it's so tough....."How tough is it?".....
It's so tough that usually the next cycle after this one
will be your most productive, because it takes a while to recover from it!
So read it and weep!
It uses heavy weights and medium to low reps.
The intensity is so INCREDIBLE..."How incredible is it?"...
It's so INCREDIBLE IT WILL BLOW YOU APART...
If you choose to use it!
WORKOUT 5 - Maniac Workout
5,4,3,2,1 - 3,2,1,2,3
WEEK 16 WEEK 15 WEEK 14 WEEK 13
145 x 10 145 x 10 145 x 10 145 x 10
145 x 5 145 x 5 145 x 5 145 x 5
235 x 3 235 x 3 235 x 3 235 x 3
235 x 1 235 x1 235 x 1 235 x 1
275 x 1 280 x 1 285 x 1 290 x 1
310 x 5 320 x 5 330 x 5 340 x 5
320 x 4 330 x 4 340 x 4 350 x 4
330 x 3 340 x 3 350 x 3 360 x 3
340 x 2 350 x 2 360 x 2 370 x 2
350 x 1 360 x 1 370 x 1 380 x 1
WEEK 12 WEEK 11 WEEK 10 WEEK 9
145 x 10 145 x 10 145 x 10 145 x 10
145 x 5 145 x 5 145 x 5 145 x 5
235 x 3 235 x 3 235 x 3 235 x 3
235 x 1 235 x 1 235 x 1 235 x 1
295 x 1 300 x 1 305 x 1 310x 1
350 x 5 360 x 5 370 x 5 380 x 5
360 x 4 370 x 4 380 x 4 390 x 4
370 x 3 380 x 3 390 x 3 400 x 3
380 x 2 390 x 2 400 x 2 410 x 2
390 x 1 400 x 1 410 x 1 420 x 1
WEEK 8 WEEK 7 WEEK 6 WEEK 5
145 x 10 145 x 10 145 x 10 145 x 10
145 x 5 145 x 5 145 x 5 145 x 5
235 x 3 235 x 3 235 x 3 235 x 3
235 X1 235 X 1 235 X 1 235 X 1
325 x 1 325 x 1 325 x 1 325 x 1
370 x 1 375 x 1 380 x 1 385 x 1
410 x 3 420 x 3 430 x 3 440 x 3
420 x 2 430 x 2 440 x 2 450 x 2
430 x 1 440 x 1 450 x 1 460 x 1
420 x 2 430 x 2 440 x 2 450 x 2
410 x 3 420 x 3 430 x 3 440 x 3
WEEK 4 WEEK 3 WEEK 2 WEEK 1
145 x 10 145 x 10 145 x 10 145 x 10
145 x 5 145 x 5 145 x 5 145 x 5
235 x 3 235 x 3 235 x 3 235 x 3
235 X 1 235 X 1 235 X 1 235 X 1
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
GOOD LUCK........
4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....
it still bothers me to see how many athletes do not even bother to use the basic minimum supplements......vitamins
and minerals......20-30 years ago when there were very few supplements to choose from anybody who was serious in
powerlifting (or other sports) always took them.....now that we know more and how they work and how we need them...it
seems less of the basics ARE being used..........do not lose the edge....use them........................
we have a great snack.............costs about .50 and tastes great.......opti soy nuts........by optimum.........for
only two quarters it can curb your hunger...comes in many flavors and 13 grams of protein to boot........try them.....cheap
and delicious is hard to come by nowdays.....but great in place of that bag of chips...donut or candy bar.......
still have some great deals on supplement close outs.....
and still have a special on them oat bars..........you gotta call and ask for me to get them.....
.....and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.html
5.....PARTING THOUGHTS.....
Be Thankful
I AM THANKFUL FOR THE WIFE WHO SAYS IT'S HOT DOGS TONIGHT BECAUSE SHE
IS HOME WITH ME, NOT WITH SOMEONE ELSE, OR SOMEWHERE ELSE........
FOR THE TEENAGER WHO IS COMPLAINING ABOUT DOING DISHES, BECAUSE THAT
MEANS SHE IS AT HOME & NOT ON THE STREETS.....
FOR THE TAXES THAT I PAY, BECAUSE IT MEANS THAT I AM EMPLOYED.....
FOR THE MESS TO CLEAN AFTER A PARTY, BECAUSE IT MEANS THAT I HAVE BEEN
SURROUNDED BY FRIENDS......
FOR THE CLOTHES THAT FIT A LITTLE TOO SNUG, BECAUSE IT MEANS I HAVE
ENOUGH TO EAT......
FOR MY SHADOW THAT WATCHES ME WORK, BECAUSE IT MEANS I AM OUT IN THE
SUNSHINE......
FOR A LAWN THAT NEEDS MOWING, WINDOWS THAT NEED CLEANING, AND GUTTERS
THAT NEED FIXING, BECAUSE IT MEANS I HAVE A HOME.....
FOR ALL THE COMPLAINING I HEAR ABOUT THE GOVERNMENT, BECAUSE IT MEANS
THAT WE HAVE FREEDOM OF SPEECH......
FOR THE PARKING SPOT I FIND AT THE FAR END OF THE PARKING LOT, BECAUSE
IT MEANS I AM CAPABLE OF WALKING AND THAT I HAVE BEEN BLESSED WITH
TRANSPORTATION......
FOR MY HUGE HEATING BILL, BECAUSE IT MEANS I AM WARM.....
FOR THE LADY BEHIND ME IN CHURCH THAT SINGS OFF KEY, BECAUSE IT MEANS
THAT I CAN HEAR......
FOR THE PILE OF LAUNDRY AND IRONING, BECAUSE IT MEANS I HAVE CLOTHES
TO WEAR.....
FOR WEARINESS AND ACHING MUSCLES AT THE END OF THE DAY, BECAUSE IT
MEANS I HAVE BEEN CAPABLE OF WORKING HARD.....
FOR THE ALARM THAT GOES OFF IN THE EARLY MORNING HOURS, BECAUSE IT
MEANS THAT I AM ALIVE.....
AND FINALLY.......FOR TOO MUCH E-MAIL, BECAUSE IT MEANS I HAVE FRIENDS
WHO ARE THINKING OF ME......
SEND THIS TO SOMEONE YOU CARE ABOUT . . . I JUST DID ......
GOOD DAY TO ALL...AND TIL NEXT WEEK.......
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
www.crainsmuscleworld.com
www.crain.ws
3803 north bryan road
shawnee, oklahoma 74804-2314 usa
800-272-0051
405-275-3689
405-275-3739 fax
405-627-0134 cell
rcrain@charter.net
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