I do push pull routine. This is what I did recently

-- Strength Day --
Squat
Recently found this, feels quite good. Foam rolling on my middle back, simply want to open the thoracic spine so that I can have a straighter back and also easier to engage my back muscle to lock the bar at my back
Leg swing front and back, left right, 10 times each, body squat, ankle stretch, probably kettle bell squat. Then follow by 5x empty bar(20kg) > 5x 40kg > 5x 50kg > working set (70kg). Usually on my first working set, I'm still not too used to the weight, I perform better on 2nd set onwards.

Bench
I bench after squat, so blood is pretty pumped up, I just do mobility work on my shoulder join, then 5x empty bar(20kg) > 5x 40kg > 5x 50kg > working set (60kg)

DL
Not sure, I don have DL in my routine

OHP
Foam rolling on my middle back simply want to open the thoracic spine, mobility work on my shoulder join. 5x empty bar(20kg) > working set. Don't really need to warm up.

-- Hypertrophy day --
Body squat, shoulder mobility, leg swing, then whack whatever.

No warm down.

This post has been edited by helven: May 30 2017, 06:17 PM

Yup kind of. My hip and lower back is very stiff. Leg swing does help abit so that I don't feel like I'm squating like a robot.
I stretch my ankle after i watch Omar's video to open up the ankle mobility because I don have a squat shoe.
Initially I have no intention to do foam rolling, I did that because I was waiting my partner to finish his set, I saw his foam roller on the ground then I just pick it up and play, who knows I found something real useful for my own by incident
Those shoulder mobility, I just do it for safe, I have no problem without doing them.

Out of all warm up, the foam rolling and leg swing is kinda essential for me. Body squat is to let my body get use to the range of motion, i'm still seeking for a better one.

Don't take my word, it is just my own bro-science that works for me lol.