Yes. You do as many warmups as necessary first. So using incline smythe machine as an example:

4-5 warmups (or however many)

315 lbs is workweight...

Rest/Pause goal is 15 RP

"mini-set 1"- 9 reps, after your ninth rep, you do an true 8 second negative and rack it after that negative..
-Reset the weight back to top..
-Take in 12-15 deep breaths (which amounts to about 20 seconds)
"mini-set 2"- 4 reps, after your fourth rep, you do an true 8 second negative and rack it after that negative..
-Reset the weight back to top..
-Take in 12-15 deep breaths
"mini-set 3"- 2 reps, after your second rep, do the 8 second negative..

At this time, you've done your ONE workset (which happens to be 3 mini ones). Reset the weight back to the top and take in about 15-20 deep breaths again...At this time you can do a 20-30 second static hold which'll kick your ass. I can usually hold out for 15 seconds before breaking down.

Once the static is done, you do the 1 minute loaded stretch and move on to shoulders..

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