Everyone seems to have their own way of ramping. I usually take bigger jumps at the beginning then smaller jumps towards the end for more of a training effect. Other lifters like to keep jumps around the same.
You’ll most likely take bigger jumps on Squat and Deadlift then you would on Bench Press and Military Press.
Here’s an example of each.
I’ll be doing triples tonight for Deadlift and it will look like this:
Bar x10, 60kg x8, 80kg x5, 100kg x3, 120kg x3, 140kg x3, 150kg x3, 160kg x3, 170kgx3, 180kg x3.
Now if I was doing Bench Press it would look more like this:
Bar x10, 40kg x8, 60kg x5, 70kg x3, 80x3, 90kg x3, 100kg x3, 105kgx3, 110kg x3
These are in Kilograms as I’m Australian but you get the general idea.
The first few sets are really just to warm up and to get your head right. Try and set up perfectly every single time. Even when just doing the warm up sets you still should set up perfectly. It’s good practice. After the first few warm up sets we are fully switched on and are now activating the nervous system. These sets need to be done just as if you were holding a heavy load. Make sure to use perfect form and accelerate the bar.