100kg on the work sets is a big jump from 60kg on the last warm up. You're not far off doubling the weight in a single "jump".
I know a strongman who has a 1 RM in the deadlift of about 360kg. He can get at least 10 reps with 300 kg with just a belt.
When he warms up for his 1 RM attempt, his first warm up set is over 200kg. He said that if he feels a little rusty he may do a couple of reps with about 140kg before hand. Note: a COUPLE of reps.
You may be thinking "Christ! Over 200kg for a first warm up set is insane!"
For you and me maybe. But for him, it's fuck all on toast.
Why if you can comfortably handle 100kg for 4x 6, why on earth are you warming up with the bar, and 40kg?
I'd go more like this as a warm up:
60kg x4
80kg x4
95kg x4
You want your last warm up set to be a fairly close representation of what you're going to do on the work sets so you're mentally prepared.
But if you feel that 60kg is enough to mentally prepare you for 100kg, then stick with it! If it is working for you, keep going.
I'm convinced that warming up is a mental thing. Physically I'm warmed up by my 3 minutes on the rowing machine. It's a fairly brisk 3 minutes. That is what raises my heart rate, gets the blood pumping around my body and raises my body temperature. I would probably be better warmed up by spending 20 minutes in the sauna!
Warm up sets in my opinion, are purely a rehearsal of form, movement patterns, muscular contraction etc etc.
My body is ready but I wouldn't just jump straight in a working weight and go for a set. I need to have a practice first.
I do 3 warm up sets of 4 reps.
I rest long enough between warm up sets to change the plates on the bar, have a drink of water and perhaps do a couple of reps with nothing but air, then it's back to the bar and do the next set.
My total time under tension for those 12 warm up reps, not counting when the bar is on the floor for a few seconds between reps, is no more than about a minute.
Are you telling me that a maximum of 60 seconds actual muscular work is enough time for tendons and ligaments to be warmed up so they won't snap or tear? If it is, that's great. If the form used is poor, injuries will occur whether you're "warm" or "cold".
What prevents an injury (in my opinion) is the fact that I've practiced my form, rehearsed the skill, rather than actually heating up as a result of the physical activity.
I only warm up for squats and deadlifts. Every other movement I perform is far less technical as far as form is concerned and so I don't bother.
