I don't foam roll at all, unless I'm peaking on a strong oral that's giving me righteous back pumps. In which case I lay on a big pvc between sets of deadlift looking forward to the completion of my cycle and no more back pumps lol.
Foam rolling won't fix any issues - it's used for relief from discomfort. I believe in active warmups and mashing things a little if you need it, but I know a ton of people that spend 30 min before every workout doing 20 different warmup mobility drills, and they don't seem any better off than I am.
For bench, I warm my back with about 50 reps rowing the bar from different angles, I do some strict OHP and behind the neck presses for about 10-20 reps each, I bro-rep the bar on flatbench, then I start doing my real bench warmups - takes 3 min before I start the real warmup sets.
Squat, I get on the stationary cycle for 6 min, bringing it all the way in and really flaring my knees to move some blood into my flexors while mashing my hams, glutes, & IT w/ my hands the whole time. Then 3-4 sets of pyramiding weight on the adductor machine spreading my knees, a few BW lunges & goblet squats, and I'm under the bar 10 min or so after I came out of the locker room.
Deadlift is 2 sets of RDL on 135 for some pump before I jump to 225 from the floor. Seriously.
Foam rolling is a tool - if it makes you feel better or you feel increases your ability to perform, by all means get after it. I just don't see anything from it. I don't even understand what people mean when they talk about feeling tight, unless my old back injury is acting up. And then it's not "tight", it's just f*cking pain and nothing but rest will alleviate that (or anti-inflammatories). I'm honestly probably not beat up enough or old enough yet though to know, so take that with a grain of salt. But it seems to me that activation drills with bodyweight or superlight weight/mini bands go a lot further to prep the body for performance, cue firing patterns, and warm up than rolling around for 20 min. That's more for restoration.
