I don’t know, maybe. I’ll probably get the new book when it’s done but until then calling myself an athlete is pretentious at best and insulting at most. On the aesthetics/performance spectrum I’m more keen on training for aesthetics if I’m being truly honest with myself.
Strategically, getting to 300-400-500 without gaining weight too quickly is my most immediate concern. I can bench and squat twice a week without aggrevating some stuff, but I don’t know for how long. Three times and it flares up.
More variation makes the goal take longer to reach but if I can get there without being injured and still enjoy my training then that is the way to go.
With regards to warming up, if your schedule allows, do it before breakfast. I believe Kurz was a big proponent of morning dynamic stretching for martial artists. @Christian_Thibaudeau is probably more well-read up on how far disjointed some pre-training mobility work can be from a training session for it to still reduce risk of injury.
Also, laying out a session strategically so that you say hit your posterior before squatting might be smart (or superset antagonist movements to save on time) and use your rest periods for warming up and activating muscles for your next exercise.