Now I was being a smartarse in my post above, but honestly if I didn't warm up I'd tear every muscle I'm working LOL.
I've seen guys come in cold, load a bar with a buncha weight and start going.....never in my life have I been able to do that.
If I'm gonna work chest I'll start on a flat machine and do about 5-6 sets with increasing weight for 20-30 reps a set. Even then I'll start chest with something like Hammer Inclines and load four plates and rep 35-40, 6 plates and rep 25-30, 8 plates and rep 20 and then 10 plates and get about 10. After that I'll still start with sets where I'm still getting 20 reps before I get into rep counts of 4-6. I gotta be fully warm before I get heavy.
Fuuuuuuuuuuuuuuuuuuck. I knew you were a big dude, but those Hammer Incline numbers alone are impressive. I used to be able to flat bench 315 for maybe 6, but there's no way I could've done 10 reps with 5 PPS on the Hammer Incline at the time (especially after all those other high rep sets).
I've not done flat bench since I was about 22, so ... let's see ... I'm rapidly closing on 35 now, so, ~13 years? I've mostly focused on incline presses of various types since, largely because my inclines have always sucked utter ass next to my flat pressing strength. I was happy when I could incline 3 bills even for 5 paused reps. Ironically, as strict as that shit was, I think it was largely responsible for me either coming away with a class-A tear and/or serious nerve impingement that utterly gimped my right side pressing strength for upwards of a year.
