Indicator exercises

[tinytraps]

I think using certain indicator exercises are a good way to gauge process with out having to test the main lifts.

For me I know that when my shoulder press goes up my bench goes up too (as alot of people will find), Usually whatever I can closegrip for 5 add 10kgs and I should be able to flat bench with ease.

With lowerbody if I box squat 160 to a low box I should be able to hit 170-180. With high box squats whatever I hit I should be able to pull from the floor.

And theres other stuff like when I make gains in upper back and hammy strength deads gain quick too. Squats gain better when front squats are going up etc etc

Sooooo getting to the point what are some key exercise you use to measure your progress? Im interested in seeing what works for other people 8)

[HarryB]

Shoulder press.. I work my military and overhead pressing hard because I can avoid benching for ages and as long as I maintain or increase my shoulder strength my bench still stays good.

I find doing rack deads helps immensely with my squatting. I mean quad strength isn't the limiting factor for me in squats, it's core strength and mid/lower back stability. So if my rack dead climbs then my squatting climbs.

[drizzt]

I find when my dips are up my bench is generally pretty good.

Can't really come up with any indicators for squats or deads though.

[Rookie]

I agree with you TT: I found the same thing with my squat/dead regarding crossover from box squat etc. Also as upper back gets stronger, deads will go up too. I haven't done heavy deads in ages and pulled out a PB last week and I would suspect my upper back strength having something to do with it

Drizzt: Very interesting re dips and bench, should be interesting since I've just started dips.

[Maximus]

A good full range Dip is very useful. I consider it an upper body squat as it is so functional. I have started wearing a 20kg weight vest when doing Dips and Pull Ups and it is brutal.