november 12,  2001
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1.....RICKEY DALE says.....

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

well next is "see how much i can stuff my face with and be sorry about it later day".....start thinking ahead on your training schedule....move things around and forget not the routines........
 
good luck to all the lifters heading to finland for the ipf worlds.......
 
i will be heading off friday morning myself....dragging a few lifters to missouri for a meet......fun...fun..fun.....coaching is always harder than lifting........below is j-j 19 years old and 181 lb'er.....at his last meet ..benching 410.......hopes to up it a few more this time round.....
 

here he is struggling with 580 lbs...which he did manage to grind out.......that couple with his 610 deadlift gave him 1600 total.......he is a very up and coming lifter....

 

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

 

and the answer to last weeks trivia question is buzzsaw and the movie was running man........and the winners were......disa hatfield (richard fowler ...jr) of goleta, california.......rich edinger of fargo, north dakota and al yodakis of neptune, new jersey.......congrats people.......

 

and next weeks very easy trivia question is..... who was the first powerlifter to use the cambered bench press bar......??????.....?????

 

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 as 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 alike........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......routine is something that grows on you.....use it to your advantage.........

there is a very famous squat poem that has floated around for years........no one knew who had written it...well we now know and he needs to be recognized.....so we reprint it a couple of times a year..................ONE OF THE MOST WIDELY PRINTED POEMS ABOUT SPORTS EVER......we will reprint it below.......and thanks dale....

Squattin

Way down this road, in a gym far away,
A young man was once heard to say,
“I’ve repped high and I’ve repped low,
No matter what I do my legs won't grow.”

He tried leg extensions, leg curls, and leg presses, too.
Trying to cheat these sissy workouts he’d do.
From the corner of the gym where the big men train,
Through a cloud of chalk and the midst of pain.

Where the big iron rides high and threatens lives,
Where the noise is made with big forty fives.
A deep voice bellowed as he wrapped his knees,
A very big man with legs like trees.

Laughing as he snatched another plate from the stack,
Chalking his hands and his monstrous back,
Said, “Boy stop lying and don’t say you’ve forgotten,
Trouble with you is you ain’t been squattin.”

-----------DALE CLARK-----------

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.asp
 
5.....PARTING THOUGHTS.....

a congrats to my two kids...rickey lee my 12 year old ...105 lb son did a 225 lb squat and sam my 15 year old (4'-10" and i think she realizes 4'-10" is about all it will be at this point ) daughter did  a 280 lb squat.....????

well......(that's a deep subject.......and a bad joke)......i am taking a couple of teenage lifters to mike cissell's meet in missouri this weekend as i mentioned before and then off to another one in two week's taking 5 lifters................they should both come away with some teenage national records......i try to instill in lifters that never settle for anything other than being the best....better to shoot too high and miss than to shoot to low and hit almost "nothing"............

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.......

so until next week..................

IN HIS NAME
Rickey Dale Crain