POWERMAG.ORG
july 15, 2002
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1.....RICKEY DALE says.....
good day to all....this newsletter wil be brief...as i am heading out tomorrow....and will be gone til sunday......congrats
to all the new national champs at the usapl nationals......some, like tim seem to have been around almost as long
as dirt.....just kidding tim...you just keep piling up those national championships.....
2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........
and the answer is precious paul ellering..........he was national collegiate champion and national collegiate deadlift
record holder in the early 70's.......then wrestled and then managed......pro wrestling...he had deadlifted over
700 pounds....and the winners are....john hanson of cottage grove, minnesota........art fisher of holly springs,
north carolina....and patrick anderson of kennesaw, georgia........this was a hard one.........had hundreds of
answers and just a few right ones.........
no trivia question this week......no time to monitor the winners.......so til next week............
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
one quick note...........since i have taken up training for hiking/climbing 14'ers (fourteen thousand foot peaks
for the layman).....i have been trying to come up with a workout primarily with weights/biking to build up my muscle
endurance but at the same time not to take away from what little powerlifting i still do....i am getting closer.........at
the present i am doing box squats 4 weeks of 10's and then 4 weeks of 20's.....i.e....the first 4 weeks i worked
up to 3 sets of 10 with 500 lbs....anf this last 4 weeks i have worked up to 400 for 20's..........the last few
weeks (since i did not get it to come out even in weeks) i am going to do 20's at hopefully 450-475 ....this should
give me enough muscle endurance and still with 3-4 ...10-15 mile bike rides a week..keep my strength up a bit also....(the
goal is to make this summer trianing one where i will lose little or no muscle and/or strength but maintian or
improve my muscle endurance and wind..........each year as i climb in august..i am refining this a bit more......next
year i think i will add in some high rep board presses also.....for the upper body......and the invitaion is always
open for hiking partners........this year one of them is jr national squat record holder (640? at 181) noah divine...who
used to train with me but now has moved to God's country in colorado........pics when i get back...for those of
you intrigued by it...see last years august newsletters for pics and you can visit www.crain.ws for a beginning
website on my climbing......
form...style and technique is much more important than routines.......
4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....
vitamin c complex is all i can say
.....and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.html
5.....PARTING THOUGHTS.....
hope you are having a great summer......even if summer does bring hot weather.......and seemingly endless bits
of disorganization.........but that is summer and we learn to live with it...
God bless and see you 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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