The warmup portion of the thread was taken from the Max-OT program, as were some of the other suggestions.
According to that program, muscle overload, not muscle fatigue, is the key component to growth. The idea is to do just a few heavy sets (2 or 3) (after the warmup posted at the beginning of the thread).
Muscle memory is also a key. So what i get out of it is that your muscles will remember the last set it does. So if it remembers overload, it will be ready for the next heavy sets you inflinct on them. But if it remembers being fatigued (which is really what you're doing when you "run the rack"), it will not be as much benefit the next time.
Go to
www.ast.ss.com and "sign up" for the Max-OT program. All you have to do is provide your e-mail and they'll activate your access.
It seems like a sensible program, and I'm just starting it this week, although not to a tee. I'm not going 5 days on and two off; circumstances dictate that I do 3-1-2-1.
If I ever get less lazy, I'll start a journal here.