POWERMAG.ORG


august 26, 2002
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1.....RICKEY DALE says.....

good day to all.........

well labor day is a coming up this weekend.........time to relax a bit.....take in a ballgame......go fishing.......visit the relatives.......go boating....etc.......what a treat...it doesn't get any better......well almost.............life is short and we can enjoy it...or we can be depressed over it........as a powerlifter i think it has been a great life (so far) to know all of you guys..............thanks........Much better than the alternative.........

2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........

and last week's trivia question is.....?????......who said......"the meet don't start 'til the bar gets on the floor" ??????.....and the answer is world champion/world deadlift record holder DON BLUE.........i stole it/borrowed it from him.....25-30 years ago...............and the winners are.....!!!!!.....riccardo magni of santa maria, california.......robert owen wildes of jonesboro, georgia..............and john bolger of sutherland, nebraska.........congrats..guys.....

and this week's trivia question is.....?????......what world class bench presser was famous for his short bench press workouts but did them heavy 3-4 days a week.....?????.....

CHECK THIS OUT.................................................THEIR WEB SITE IS www.http://swis.ca/main.html

Fourth Annual International Weight-Training Injury Symposium - Tentative
Schedule
September 13-15, 2002 - Toronto, Ontario, Canada Friday, September 13th
8:30-8:45 AM Opening Remarks - Dr. Ken Kinakin
8:45-10:00 AM Keynote - Lee Harvey - Power of Preventative
Treatment
10:00-10:30 AM Room setup & Visit the Exhibitors
Powerifting Workshop & Demonstration Training Theory Treatment
Workshop Treatment Theory Nutrition Theory
10:30-12:00 PM Dr. Mike Hartle
How to Squat, Bench Press and Deadlift Safely & Effectively
David Sandler
Biomechanical Research on the Squat, Bench Press & Deadlift Dr.
David Leaf
Muscle Testing for Weight-Training Extremity Injuries Sylvain
Guimond
Computerized Postural Assessment Exercise Prescription Dr. Rob
Rakowski
How to Test for Anabolic/Catabolic Physiologic State
12:00-1:00 PM Lunch and Visit the Exhibitors
1:00-2:30 PM Ed Coan and Bill Kazmaier
Tips, Tricks and Techniques of World Champion Powerlifters Dr. Mel
Siff
The Application of Biomechanics and Competitive Methods in Injury
Prevention and Rehabilitation Dr. Mark Charrette
Chiropractic Adjustments for Weight-Training Lower Extremity
Injuries Dr. James Oschman
The Anatomy and Neuroanatomy of the Myofascial System John Berardi
How different Types of Fat, Proteins & Carbohydrates Change Body
Composition=20
2:30-3:00 PM Break and Visit the Exhibitors
3:00-4:30 PM Dave Tate
Westside Powerlifting Principles Mark Verstegan
Building Rotational Strength for Sports Dr. Mark Charrette
Chiropractic Adjustments for Weight-Training Upper Exremity
Injuries Dr. Guy Voyer
Myofascial treatment for Weight-Training Knee Injuries Dr. Mauro
Di Pasquale
Increasing Powerlifting Strength Through Specific Diets &
Supplements=20
4:30-5:00 PM Break and Visit the Exhibitors
5:00-6:30 PM Richey Dale Crain
Advanced Powerlifting Techniques Brian Johnston
Individualistic Program Design Strategies Dr. George Roth
Tensegrity Matrix Repatterning for Weight-Training Extremity
Injuries Dr. Jerome Rerucha
How To Remove Weight-Training Emotional Blocks Dr. Udo Erasmus
The Use of Fats and Oils in Fat Loss & Muscle Hypertrophy
Saturday, September 14th Bodybuilding Workshop & Demonstration
Training Theory Treatment Workshop Treatment Theory Nutrition Theory
8:30-10:00AM Lee Haney
Bodybuilding Techniques Of An 8 Time Mr.Olympia Dr. Jeff Spencer
Advanced Weight-Training Strategies for Road Cycling Dr. Mike
Leahy
Active Release Technique for Weight-Training Lower Extremity
Injuries Dr. Carl DeRosa
Clinically Oriented Anatomy of the Upper and Lower Extremities
Scott Abel
Pre-Contest Bodybuilding Dietary Strategies
10:00-10:30 AM Break and Visit the Exhibitors
10:30-12:00 PM Milos Sarcev
Pre-Contest Bodybuilding Techniques Lorne Goldenberg and Peter
Twist
Advanced Weight-Training Strategies for Hockey Dr. Mike Leahy
Active Release Technique for Weight-Training Upper Extremity
Injuries Dr. Chris Colloca
Neurology of a Weight-Training Injury Dr. Tom Deters
Dietary & Supplemental Timing for Fat Loss & Muscle Hypertrophy
12:00-1:00 PM Lunch and Visit the Exhibitors
1:00-2:30 PM Laura Binetti
Advanced Women's Bodybuilding Techniques Kate Pace Lindsay & Dr.
Mark Lindsay
Advanced Weight-Training Strategies for Downhill Skiing Greg
Roskopf
Muscle Activation Technique for Weight-Training Extramity Injuries
Henrik Anthon
Quantum Biological Treatment Application in Tissue Healing Dr.
Barry Sears
The Zone Diet: Application in Fat Loss & Muscle Hypertrophy
2:30-3:00 PM Break and Visit the Exhibitors
3:00-4:30 PM Mohamed Makkawy
Designing and Developing a Symmetrical Male Bodybuilding Physique
Dr. Dale Buchberger
Advanced Weight-Training Strategies for Overhand Throwing Sports
Ann & Chris Frederick
Advanced Stretching Techniques for Weight-Training Exercises Dr.
James Oschman
Energy Medicine Treatment Application for Weight-Training Injuries
Dr. Eric Serrano
This Year's Cutting Edge Supplements for Fat Loss and Muscle
Hypertrophy=20
4:30-5:00 PM Break and Visit the Exhibitors
5:00-6:30 PM Laura Creavalle
Designing and Developing a Symmetrical Female Bodybuilding
Physique Doug Caporrino
Personal Training Business Development Dr. George Gonzalez
Advanced Treatment Techniques for Weight-Training Extremity
Injuries Dr. Ken Kinakin
SWIS Certification & Master Trainer Program Dr. Lonnie Lowery
Post Workout Nutritional Recovery Strategies
Sunday, September 15th Olympic Style Weightlifting Workshop Training
Theory Treatment Workshop Treatment Theory Nutrition Theory
8:30-10:00 AM Harvey Newton
Introduction to Olympic Style Weightlifting Ian King
Uni/Bilateral Lower Extremity Exercises in Injury Prevention,
Rehabilitation & Performance Dr. Fred Kahn
Laser Treatment Techniques for Weight-Training Extremity Injuries
Dr. Chris Colloca
Weight-Training Research - How to Read and Create Research Studies
Dr. Rob Rakowski
Overtraining: Clinical Protocols to Reverse Adrenal & Thyroid
Stress=20
10:00-10:30 AM Break and Visit the Exhibitors
10:30-12:00 PM Chad Ikei
Accessory Olympic Style Weightlifting Ed McNeely
Incorporating Olympic Style Weightlifting into Sports Programs Dr.
Alex Elorriaga & Dr.Mark Scappaticci
Acupuncture Treatment Protocols for Weight-Training Extremity
Injuries Dr. Michele Joubert & Paul Gagne
Posturology: Lower Extremity Analysis for Weight-Training Injuries
Brian Batcheldor
Ergogenic Aids for Fat Loss & Muscle Hypertrophy
12:00-12:15 PM Break and Visit the Exhibitors
12:15-12:55 PM Closing Keynote - Bill Pearl - The Past, Present
and Future of Weight-Training
12:55-1:00 PM Closing Remarks - Dr. Ken Kinakin

3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....

ONCE AGAIN I NEED TO RESTATE SOME IEAS AND TRUTHS IN THE SPORT OF
POWERLIFTING, STRENGTH TRAINING AND WEIGHTLIFTING IN GENERAL......

the idea in setting up cycles is to not overtrain, and keep the weight going up in gradual
increments...even though not always successful...this is still the best way to avoid a drought
or a deluge in one's training........patience and long term results is the goal......

Younger lifters need to concentrate on the basic lifts and with basic sets and reps, i.e. 3-5 sets
of 5 reps. While the older lifter usually is into less sets and reps; higher reps not the higher
weight seem to irritate and exacerbate (sp) the problems of the joints, while the middle age
groups can pretty much do whatever it wants.

we are always looking for guest routines from you the reader...ones that you have found
successful or form..style and technique tips...........send them and share them with us.........

TRAINING SENSIBLY IS STILL FOREIGN TO MANY STRENGTH ATHLETES..............YOU HAVE
TO HAVE A PLAN......TRAINING FOR SPORTS AND POWERLIFTING IS A BIT
DIFFERENT THAN TRAINING FOR BODYBUILDING...........YOU HAVE TO HAVE A
GOAL...NOT A GENERAL GOAL (LIKE I WANT TO GET BIG AND STRONG)......BUT A SPECIFIC GOAL AND A TIME FRAME TO DO IT IN.......SET UP THE ROUTINE AND CYCLE, TO BE SPECIFIC FOR THAT
GOAL....(AND ONLY ONE GOAL AT A TIME)...........DETERMINATION AND DRIVE AND
SMARTS ALL PLAY A PART.......IN ACHIEVING THOSE GOALS.....and remember it is better to undertrain than overtrain......you can always increase your training and goals...but when you overtrain rest is about
the only way to recover from that .....and that is downtime that will only further the distance between
you and what you want to accomplish....

***********************************
I could probably out do anybody for the most mistakes in training and contests! Stupidity is sometimes a virtue as long as you don't keep showing it...over & over! Consistency in training is the key to a big squat in training and a big squat in the contest. Consistence in stupidity shows perhaps you should take up bowling or lawn tennis!
Routine...Routine...Routine..., over and over and over again. The idea is to do every warm-up and every rep of every set of a complete cycle the same...exactly the same.
Dr. Judd Biasiotto brought up in his book "POWER" that in training one should picture every rep of every set in your mind before you do it. Start your workout 30-45 minutes before you normally start lifting. While you are stretching, go through your entire workout in your mind. Picture every rep and every set, in your mind, of your whole workout before you actually start.

When I do this I usually have a great workout, when I don't and hurry my stretching, my workout usually suffers. You should have every rep of every workout planned out for the complete cycle. I can go to my workout book and look at the reps in the 12th week, and know what I will be doing, assuming you have picked out a reasonable ending weight. Remember, if your best single was 525, you are not going to triple 550 in sixteen weeks. TOTALLY UNREALISTIC! I have used numerous routines over the past 35 plus years...Some people because of genetics, natural ability and strength, perfect body structure, leverage, and other factors, can use any routine and make gains and win championships and/or break records, but the average lifter must have a well planned out routine and use a little common sense in going through it! Percentages in actuality are not only misleading but inaccurate and will not properly work. There is no common sense or logical reasoning behind percentages in putting together a routine other than convenience - but convenience in this case is way off base in being accurate or correct.

And I quote from the DOC (Judd that is) "There is one more point that you need to be cognizant of when selecting a training routine to experiment with and that's percentages. The majority of the training routines that have been published are based on percentages. That's like trying to compare oranges to apples, or Bev Frances with Cindy Lauper. You just can't "do dat"! Here's why - a ten percent jump for a lifter who is squatting 500 pounds is a lot different than a ten percent jump for a lifter who is squatting 250 pounds. The obvious error with the percentage program is that the lifter who is lifting the most weight is expected to improve the most. For instance, the lifter who is squatting 500 lbs is expected to improve 50 pounds, while the lifter who is squatting 250 pounds, is only expected to increase 25 pounds. In reality, it is for a lifter who is near his optimum potential." The longer a person lifts...i.e. the more experienced he becomes the smaller his increases and gains will become...not larger.....That is why I do not use percentages. I try to take each person's training routine as individual as possible but still put together with a sense of order!

If you shoot for a 500 x 3 at the end of the cycle, that should translate to about a 550 x 1 single at contest time. So take your pick of WORKOUTS and go for it...........Oh, by the way, we use pause squats alot and they will make a man of you, or at least give you a big squat.

Always cycle your supplementary exercises to. It keeps you from over-training.

Warm-ups are important...DO NOT just sporadically do warm-ups with whatever weight is on the bar! Remember routine is important. The poundage involved in warm-ups will differ with each lifter and with each training routine. Remember, to stretch before you begin your warm-ups.

Below find a chart of warm-up weights and increases in warm-ups to get to your sets. This is not set in stone - but has worked well for me and my workout partners for many years.

Increases in weight -

Top Sets - Range of weight between warm-ups

100 lb to 300 lb 50 lb - 70 lb

200 lb to 400 lb 60 lb - 80 lb

300 lb to 500 lb 70 lb - 90 lb

400 lb to 600 lb 80 lb - 100 lb

500 lb to 700 lb 90 lb - 110 lb

600 lb to 800 lb 100 lb - 120 lb

700 lb to 900 lb 110 lb - 130 lb

800 lb to 1000 lb 120 lb - 140 lb

In essence as you become stronger you must increase the distance

between warm-ups. Warm-ups are for (2) reasons only:

#1. To warm up..........NO Duh! Obviously!

#2. To get the feel of the heavier weight without getting tired,

i .e. working up to your top sets.

#2 1/2. (also to get the feel of your equipment ...i.e. suit, belt,

wraps also!)

I see too many lifters doing too many reps with too many warm-ups, especially higher weight warmups..... As you go through the workout you will understand (I hope)! I feel quite qualified to share my stupid mistakes and brilliant successes with you. As I have said, and you may quote me (or buy my T-shirt with the saying "Age and Treachery Will Overcome Youth and Skill"

Only $12.00..... .....Otherwise the older you get the smarter you must train, not only to win but to avoid injuries as well as to still maintain some progress. Some great over 35 competitors on powerlifting and bodybuilding such as Walter Thomas, Doug Heath, Fred Hatfield, Hideaka Inaba, and Ronnie Ray will attest to this fact.

I found out from experience (painful most of the time) how stupid it is to try and train at age 49 as if I was 18 or 28 or even 38 I have always felt indestructible at times and attribute much of my gains to the fact I have been fairly injury free, having trained smart except on certain specific cases where I insisted on being an idiot. But I only do that now and then, just to make me look good the rest of the time. It is much better to undertrain (don't use that as an excuse for doing next to nothing in your workout) than to overtrain..you know the lifter who trains 6-7 days a week, split sessions, 4 hour workouts.......Remember though, injuries will happen and how you handle the recuperation and recovery period will attest to your smarts! (or not so smarts)

Some words of wisdom to the over 35 powerlifter!
*Do not train any body part more than twice a week under any circumstances...except the stomach and calves.*Always stretch, stretch, stretch before and after each workout.*If you get tendonitis or a pull or tear, make sure you treat it immediately and properly.*Plan out your workouts and never alter them. Do the weight and reps you are supposed to do...do not show off by trying max weights to impress your friends.

*Eat properly and take the proper supplements. >>From personal experience as well as from talking to other over 35 lifters I found out some interesting facts. Remember this is my observation and there are always exceptions...

*Higher reps seem to aggravate the joints, especially the knees. It seems easier to do singles, doubles, and triples with a heavier weight, especially on the Bench Press, Squat and Deadlift. On supplementary exercises it seems the 5-8 reps area is more comfortable than 10's or 12's, except for rehabilitition with lighter weights!

*We rely more on wrist and knee wraps, belts, lifting and bench suits and other supportive gear. It does seem to take the stress off the joints but do not become to reliant upon them. *Extra stomach work and hyperextensions for the lower back, and good form is a must for avoiding injuries. *STRETCH...STRETCH...STRETCH!

*DON'T DRINK AND DON'T SMOKE AND DON'T DO DRUGS!!!

*Sleep and rest is of vital importance. Perhaps at over 35 even more important than the training itself is to use all forms of recuperation available...ice, heat, massage, whirlpools, extra supplements, aspirin, motrin,...etc...(Americans sleep 6-7 hours a day. When training hard you could probably use another hour or two. Over 70 another one to three extra hours.) While you are sleeping the following happens.*Muscle and bone cells are repaired and grow.*Small amounts of growth hormone are released to improve your overall recovery and growth. (Less amounts are produced the older you get - but some is better than none....sound familiar!) The idea is to live to be 100 and still look and feel like a human being, not a dried up skinny prune with aching and swollen joints living off Valium or Demerol.

Remember the three(3) important things...

1-Hard training.

2- Proper Nutrition.

3-Proper Recovery and Recuperation.

These...
Will do nothing but enhance your hard work...You can still get bigger and stronger even if at a slower pace till you are 50-60 years old.
let me know what your pet peeves and gripes on equipment or supplements are.........or what
positive results you have achieved. As in any sport, equipment is invented, designed and used
to further the advancements and safety of the sport. (usually it is always two fold) Using the
equipment should always be sensible........ always give new equipment a chance to prove it's
worth. When trying something new, use it for a while till you adjust your style and form to it.
Do not give up on it too soon. I have seen too many lifters that are not patient enough to work
with the new gear and seem to fight it, be patient, it will work for you.
******************************************************************************************
ADVANCED POWERLIFTING TECHNIQUES (5-PART SERIES)

part 3

FORM, STYLE AND TECHNIQUE is everything.....

....continued......

only a few people are so big they cannot grip the bar fully and squeeze into a position inside the collars.....many big guys could work on flexibility and be able to achieve this.......

walk under the bar, elbows high, squeezing the bar tight and pull yourself under the bar; with the bar about 1-2 inches or so below the deltoid or shoulder.....there is a groove for every person that will be evident and sit comfortably.......you may have to experiment to find it or it may come naturally.....or perhaps if you are having trouble finding it...ask an experienced lifter......after the bar is sitting tight on your back, set your feet side by side but with one foot just ahead of the other (i.e. heel to toe).....(and make sure your back is chalked up good to help keep the bar from slipping down your back......).....
take a very deep breath, squeeze your hands, shoulders, abs, (i.e. everything) and swing the hips forward...push up and come back out of the rack....the momentum of the bar and plates, while under control will help you to come out of the rack much easier......walk out with a minimum of steps....2-3.......at the most.....practice your walk out with an empty bar and while warming up....practice does make perfect.........and learn to do it right everytime.....after walking out and setting up, make sure your feet are the proper distance apart - and what is that you might ask??????????.....hopefully you have some idea what is comfortable and best suited to your body structure, age and strengths, but in case you haven't a clue as to what planet we are now on........here a few helpful suggestions.......

- shorter people usually are narrower
- taller people further apart
- short back and long legged people (i.e. lamar gant) can use either form of foot placement

look at this chart to summarize stances:

Short Back Medium Back Long Backs
Short Legs Med/Wide Medium/Wide Short/Medium

Medium Legs Med/Wide Med/Wide Short/Medium

Long Legs Narrow/Med/Wide Medium Short/Medium
this is fairly accurate and there are reasons for the above - it would take a few pages and 20 minutes to put it down on paper to give it a fair discussion........if you really want to know call or e-mail and we will talk......

hip, leg, and back strength also dictate to a point where your stance might be at the present...but not where it SHOULD be........see the chart below to help with this area.....

strength comes from: HIPS LEGS BACK
stance: wide wide/med med/narrow

after walking out and setting up LOOK OUT (not up too far) and NEVER DOWN!!!!!

now your head can be in 1 of 4 places......1.....looking way up - for people with wider stances and the bar higher on their back and checking out for aliens and space ships in the sky........2......looking out - for the average lifter and the most correct way....3.....looking down - for the closer stance squatter with the bar really low on the back (and also allows you to check to see if you tied your shoes).....4....looking at the mat.....with a flat face....showing you screwed up and haven't listened to anything i've said to you.....

you should still be holding that deep breath from the set up and walk out......make sure as you get ready to descend (that means go down for some of you) you are flexing everything..........abs...face....hands....neck......all upper body parts......and as you go DOWN push your knees out...HARD>>>> as you cock your hips and shoot them back (as if sitting on a chair).......chest out....shoulders back........small arch in the back..............at the bottom.......your shins should be vertical or almost vertical and never past your feet..........michael bridges made this popular by giving it a name..the bridges flair...........even though it has been part of my form for 30 plus years.......

as you approach the bottom of the lift.... - where the imaginary line from the top of the knee to your hip joint breaks parallel - you pull yourself through the the point with a slight bounce and then drive upward......with your upper body, hands, arms, legs, hips, back........otherwise with everything you own..........sometimes the imaginary line is more imaginary at times than others depending on how much you paid the referee or whether you are dating his sister or daughter.....

anyway........as you stand up (or get scraped up, whatever the case may be) as you complete the lift....go ahead and walk forward and rack the bar.......hopefully the spotter/loaders are not taking a lunch break and will help you a bit........well no hopefully a lot.........

......stop, walk, rack, and breath....finally it is over........

remember............squat slow and under control.......
form is everything.......
always squeeze the bar......
always squeeze your abs (or ab ....whatever the case may be)
always squeeze everything........
PRACTICE makes almost always perfect......

remember.........form....and style is in essence more important" than the workout itself........

age dictates style and form......the older you get ....the more your form will need to be altered or adjusted......

sex (male or female ...not the action) will dictate form changes...

experience in lifting...etc will also be a factor.....

next week the bench press in part 4

4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....

Remember the basics in nutrition should be first on your buy list.
Hi potency vit/min supplement
Protein/amino supplement, (or make your own, but you need the extra protein)
extra vitamin c (complex)
then from there you can add.....

Creatine
glutamine/OKG
Misc. i.e. vanadyl sulfate/dibencozide or perhaps fat burners
Older lifters - glucosamine, saw palmetto, other types of herbs........etc.......

This list stops when your pocket book does, but the first 2 or 3 are a must

.....and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.html

5.....PARTING THOUGHTS.....

as i look back over powerlifting over the past 35 plus years, i find some amazing athletes
........ 25-30 years ago we had 165lb'ers who could squat 650.....and dl 650......we had
132 lb'ers who could squat almost 500lbs.........shw's who were squatting 900..benching 600
and deadlifting almost 900..........so we have had some great lifters for many years........
is it any wonder we continue to have great lifters in powerlifting........... continue to improve
and compete....one only becomes better when there are goals to be attained and victories to be
won......and competition to overcome....!!!!!!!!

HERE'S AN INTERESTING QUOTE TO PONDER"

"A democracy cannot exist as a permanent form of government. It can only exist until the voters discover that they can vote themselves money from the public treasure. From that moment on the majority always votes for the candidates promising the most money from the public treasury, with the result that a democracy always collapses over loose fiscal policy followed by a dictatorship. The average age of the world's great civilizations has been two hundred years. These nations have progressed through the following sequence: from bondage to spiritual faith, from spiritual faith to great courage, from courage to liberty, from liberty to abundance, from abundance to selfishness, from selfishness to complacency from complacency to apathy, from apathy to dependency, from dependency back to bondage."

(--Lord Alexander Tytler on the fall of the Athenian republic)


Come Stroll With me...

Stroll with me...close your eyes...and go back before the internet...before
bombings, aids, herpes, before semiautomatics and crack...before SEGA or
Super Nintendo...way back!
I'm talking about sitting on the curb, sitting on the steps...about malt
shops, hide-and-go-seek, Simon says and red-light-green-light. Lunch boxes
with a thermos...chocolate milk, going home for lunch, penny candy from the
store,hopscotch, butterscotch, skates with keys, jacks and Cracker Jacks,
hula hoops and sunflower seeds, wax lips and mustaches, Mary Jane's, saddle
shoes and Coke bottles with the names of cities on the bottom.
Remember when it took five minutes for the TV to warm up. When nearly
everyones's Mom was at home when the kids arrived home from school.
When nobody owned a purebred dog. When a quarter was a decent allowance.
When you'd reach into a muddy gutter for a penny. When your Mom wore nylons
that came in two pieces. When all of your
teachers wore neckties and female teachers had their hair done every day
and wore high heels. Remember running through the sprinkler, circle pins,
bobby pins, Mickey Mouse Club, Rocky and Bullwinkle, Kookla, Fran and Ollie,
Dick Clark's American Bandstand...all in black and white and your Mom made
you