Warm-ups that only add plates
The classic ramp is the empty bar twice for 5, then roughly 40% for 5, 60% for 3 and 80% for 2 before the work sets. Heavier days add a single near 85 and 92%.
Racked rounds each one to a load that is quick to build from the last: 45 lb, then 135, then 225 beats 145, 195, 255 when you are on your own at the rack.
Questions
How do you calculate plates per side?
Subtract the bar and collars from the total and divide by two. 225 lb on a 45 lb bar leaves 180, so 90 lb a side: two 45s.
How much is a 45 lb bar with two plates?
135 lb with one 45 on each side, 225 with two, 315 with three, 405 with four.
How much does a barbell weigh in kg?
A men's Olympic bar is 20 kg, a women's bar 15 kg. Competition collars add 2.5 kg each.
What warm-up sets should I do?
A common ramp: empty bar 2 × 5, then about 40% × 5, 60% × 3 and 80% × 2 of your work set. Round each to a load that is easy to build from the last.
What colour is a 20 kg plate?
Blue. IWF colours are red 25 kg, blue 20, yellow 15, green 10, white 5.
What if I can't make the exact weight?
Racked loads the closest weight it can with your plates and tells you the nearest load above and below, so you can choose.