[GqArtguy]

Increments are based off how much you can lift. Since you dont know that, you should go off something thats heavy for 2,3,4, or 5 reps.

If you can do say, 410 for a squat, 10-20 lbs is going to take a long time if youre starting from the bar so you adjust as you get closer. Ill do reps of about 2-3 up until I get to a weight that starts feeling heavy or a weight that will start fatiguing me if I do reps. So a possible progression would look like this:

135/3
225/3
275/2
315/1
335/1
355/1
375/1
395/1
410/1
415-420/1

All of this is dependent on how the last was. If 395 felt heavy, I might just do 405 then try 415 or whatever. Your progression should reflect what you need to be adequately prepared for the next set. If the current set felt like a ton, take a smaller jump and see if it was just a form issue. If it was a breeze, then proceed.

As far as rest, you take as long as it takes for you to be mentally and physically ready. You shouldnt be looking at the clock when doing this because 180s might not be enough time to gather yourself.