When I did the HST, I loosely followed that warmup sticky at the top. Say you're doing bench press for 10 rep sets. I'd put 135 up slowly 12 times. (rest 1 minute), 135 x 10 fast reps (rest 1 minute) then maybe an acclimation set of 3 reps near my targeted weight. Very effective for me. It's not until the 5's before you only need a few more acclimation sets before you begin. For squats I begin with just the bar going all the way down and up slow. Then I do it alot quicker. Then I start adding weight in the same exact fasion as the bench press warmup.

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