I used to warm-up with 30 minutes of activation moves, foam rolling, stretching, fixing imbalances then injury prevention after a workout...all for powerlifting. And I still got hurt all the time. Maybe just crappy genetics?
I almost spent more time fixing or preventing problems than I did lifting weights.
Switched to lighter weights (60% of 1RM or lighter) for 4-5 sets of 15 reps, minimum. Sometimes go to failure, sometimes not. Do 3-4 exercises per bodypart. First set is maybe 20%, then 30%, then 50%, then 60% and 60%. I use a very full range of motion. Focus on the muscle, not the movement anymore.
Know what? Haven't been injured in over 18 months. And physique looks better and performs better than ever. And I'm not much weaker.
It wasn't worth it, in hindsight. I no longer have to waste 30 minutes warming up. I no longer miss weeks at a time due to injury. And I like the way I look more now. Sure, I can't squat 600lbs anymore. But then again, who cares? It's not like I'm all of a sudden useless because I no longer do doubles with 600lbs, and instead only do 15 reps with 275. Leg size is still the same (albeit leaner). I can squat down all the way without feeling like something will rip. My back doesn't hurt anymore. My achilles don't feel like they'll shred if I don't roll them on a lacrosse ball for 5 minutes. My hips don't snap. My IT bands don't feel like they're tight as drums.
I'm done trying to be strong for the strength's sake. What more in life will I accomplish if I bench 450 instead of 350? Besides a bill from an orthopedic surgeon. I'm not an athlete anymore. Just some guy in his 30's trying to still look good for the moms on my street.