stretching

Kind of symptomatically that I haven´t touched upon the subject of stretching.
I think it is VERY important to stretch the quadriceps, especially after the very heavy squatting.

The standard quadriceps stretch, when you are standing on one leg and stretching the other, wont do.
You have to lie down on a fixed surface e.g kitchen table or the like, lie face down on the table extending your leg to be stretched straight with your kneecap facing down. support your body with your other leg on the florr.

keep your hip in contact with the table and stretch your quads by pulling your foot towards your buttocks.
stretch until you feel discomfort but not pain, stretch for 30-60 seconds.