POWERMAG.ORG
june 10, 2002
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1.....RICKEY DALE says.....
good day to all................well the hot weather seems to be here for the summer....and as you workout one can
get fatigued easy and the mental aspect can seem to fall apart.........need an extra word of encouragement.......or
a swift kick in the rear to get the adrenaline flowing for each heavy set.....it can be done...just takes a little
more of whatever you can gather deep inside to do it........
people...people...people...........i get hundreds of e-mails a day..i am constantly talking to people........please
when you respond to an e-mail....tell me who you are........i am not a mind reader............
2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........
and the winning answer to last week's trivia question is.....italy and china.........and the winners of the fabulous
and much sought after crain's muscle world t-shirt are........GREG FAITH of lovington, new mexico......and????????????????????
and this week's trivia question is.....?????.....what was the first world championship actually captured on a video
camera............??????........
we have just a few powerlifting video magazines left at 10.00 each (retail was 22.95)....they will be gone soon....
check out these one pound dumbells a reader of ours dian newell from spokane, washington recently inherited from
her grandfather...........wonder if they are york or weider???????
http://www.weightliftingdiscussion.com/grandads.jpg
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
i constantly analyze my form as well as those that train with me...... remember...this is a constant on the job
process.........always looking and keeping it the best as possible; from the empty bar to heaviest max single.........
warmups should never be haphazard......reps and sets should never be haphazard.....learn to grasp the concept of
routine......routine.....routine........every set...every rep should duplicate the previous..................that
is why it is called routine(s).......you always take control of everything you can in training and in contests....because
there are many things you have little or no control over.......put as much in your favor as possible.....
warmups are very important and most people neglect them....shrug them off.....do part of them some of the times
or do whatever is on the bar at the time from a previous lifter......take that 2-3 sets with an empty bar...to
not only loosen up but to work on form and style and technique..........work on speed and explosiveness.......make
sure your warmups are the same in progressive nature each time....you know the weight......you know how it should
and will feel..........when you start putting weight on the bar continue to practice the same thing...making each
rep look exactly like the one before it........you can never practice all the little things too much.......you
need to get so it becomes like a good habit, not like a bad one........you do it without even thinking about it.......your
good form will enhance your routines and help keep you from injury...........every rep from every set should be
the same as if it was a max weight....no matter what the lift/exercise.........perform it with the same zeal and
intensity level....THE WARMUPS SHOULD BE THE SAME WEIGHT EVERYTIME...as i previously stated.......no surprises......concentration
being very important all the time.......routine is something that grows on you.....use it to your advantage.........
4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....
well.......
we have come full circle.........in the athletic world as well as the real world..........back in the 60's we knew
if one wanted to cut weight and fat we cut out carbs in our diet...they are the real culprit............then in
the late 70's/80's and early 90's the general public and those infamous medical people knew that fat was the real
problem........well now after 10-20 years of low fat diets...but still maintaing high carb (junk food/fast food).......60-70%
of the people in the usa are considered overweight...and it is continuing to grow (pun intended)...everyday...............we
now are back realizing that the carbs (especially the empty calories........and even too much pasta and rice and
potatoes will do the trick) were the real problem.........everybody needs to heed this.....eating tons of food
may be alright for you now...but as you age (and take my word for it.....it will sneak up on you)....it will make
you a fat...overweight person (pig).....so try and control yourself and develop some decent eating habits while
younger>>>>>>>>>>>>>>>>>>>>>>>>>>>>>splurge
that one day a week and make it last for the entire week..........
sow your oats, .....i have something everyone will be interested in............a new high energy...high protein...real
meal replacement...real food bar.......a bar designed with real food......tastes good...get your carbs and protein
from the real deal........call me or e-mail for availability and prices.....the OAT BAR....a special price..this
week only... 2 bars for 1.50
.....and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.html
5.....PARTING THOUGHTS.....
again thanks to all the ones who offer suggestions.........and give feedback on this newsletter.........we are
always looking for articles......comments.....pictures...meet results....etc.......
well this week's newsletter was a bit abbreviated...due to time constraints.....
so until 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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