Jim Wendler's 5.3.1 programming

Weight x Reps x .0333 (the only constant) + Weight = Estimated 1 RM
i.e. 225 x 5 x .0333 + 225 = 262.46 (we will deduct another 10% to be safe)
262.46 is now 236.22 ("work" with 235#)
If you are on week #1-
Set #1 is 5 reps @ 65% of your "working" one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
If you are on week #2-
Set #1 is 3 reps @ 70% of your "working" one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%
If you are on week #3
Set #1 is 5 reps at 75% of your "working" one rep max
Set #2 is 3 reps at 85%
Set #3 is 1 rep (or more) @ 95%
If you are on week #4, you are "Deloading"
Set #1 is 5 reps at 40% of your "working" one rep max
Set #2 is 5 reps at 50%
Set #3 is 5 reps at 60%
warm ups are taking too long (too much energy)
1x5 @ 40%...1x5 @ 50%...1x3 @ 60%

The purpose of a warm up is to prep you for a great day of work sets, not an average one.

We warm up as a group, skill build as a group, lift as a group, condition as a group, and cool down as a group. See a theme here? The movements selected are constantly changing/evolving.

I'm a firm believer in utilizing the foam roller and stretching (static/dynamic) in addition to our 'warm up' sets. Use both of these as part of your cool down/recovery as well.