Yea this is definitely a very helpful piece of information for me because when I train during the week after a long shift on my feet, I NEED to know where my CNS is at fatigue-wise 😆 so I’m gonna figure out what my indicator set is over the next few sessions. 💯 #Repost @coachleeboyce
An INDICATOR SET is a preselected weight you use in order to gauge your freshness and strength for the day. It’s a helpful tool if you go into a work out intending to lift heavy, because everyone has off days, and for most of us, it’s best we don’t learn that the hard way.
Indicator sets involve a weight you can move with ease, but that’s still heavy enough to require perfect form to lift. The empty bar won’t cut it, and neither will the first ramping set up.
Personally, in heavy squat, deadlift, and bench press workouts, my indicator set was always 275 pounds. I made sure to hit that number in my ramp each time in order to see how fast it moved. Sometimes it moved like butter, and other times it moved like molasses. Depending on that set, it allowed me to tailor the rest of my workout appropriately. The last thing you want to do is attempt a lifetime PR when you can hardly move half of that weight with ease.
Oh, and one more thing. Be aware of what you're lifting. In the image here, I'm lifting a trap bar that weighs 50lbs. Some trap bars are 45lbs, just like typical Olympic bars are. Others are 65lbs, others even more. You may be selling yourself short if you think you're underperforming, when in truth, you're lifting just as much or more than you normally would.
Get your calculators out like Billy Cranston.
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