Sit on a chair, slump your spine, lift the leg while looking up, then bend knee while looking down.

You must tuck your tailbone. Posterior pelvic tilt opens up the psoas immediately.

This is a solid layout. The chest-supported row being in there is the key for most people - it takes the lower back and momentum out so the lats and mid-back actually do the work. How long have you run it?

Get a TheraBand FlexBar and practice the Tyler Twist exercise. Works like magic.

Perfect. Just monitor your knees to ensure they don't cave inward with wide stances.

Movement is medicine. Walk it out, don't let the blood pool up and cause stiffness.

Will do. Honestly the biggest change is I actually look forward to squat day again instead of dreading the grind. That alone is worth it.

Yeah sets 9-10 are where form starts to go. I've been racking it if the rep slows down a lot rather than grinding to failure every set.

Maintenance to slightly over, getting about 1.8g protein per kg and sleeping 7.5ish. Appetite is up which I assume is the extra work.

That's a good point, I was worried about losing the top end. So something like 5x10 for six weeks then a heavier week to re-test?