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Calculating jumps in weight, method 1: even jumps
One method, and the one I generally employ for lifters who have not yet reached advanced novice stage, is to simply make even jumps in weight. The easy way to calculate this is to take your work weight of the day, subtract the bar (45 lbs), and then divide the difference by 4, since you will make 4 total jumps in weight.
For example: suppose the lifter’s squat work weight for the day is 165 lbs. 165 minus 45 is 120 lbs. 120 divided by 4 is 30 lbs. So, the lifter will make 30 lbs jumps, and their warmup will look like this:
What about when I have A1) A2) or B1) B2)?
After completing your ‘general warm-up’ then you can alternate your ‘strength warmups’ between the 2 movements / lifts you’ll be doing. For example:
A1) Back Squat
3x 8-10 @ 135lb
Rest :60
A2) Bench Press
3x 10-12 @ 95lb
Rest :60
Your warmup will look something like this (using 2 separate barbells):
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General warm-up protocol (10 minutes total)
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Back Squat x10 @ empty bar (45lb) rest ~:30s
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Bench Press x10 @ empty bar (45lb) rest ~:30s
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Back Squat x8 @ 75lb rest ~:30-60s
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Bench Press x8 @ 65lb rest ~:30-60s
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Back Squat x 6-8 @ 115lb rest ~:60 - 2:00
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Begin working sets & utilize prescribed rest protocol