Don't overdo the couch stretch if your quads are locked up. Scale back.

Make sure you are not death-gripping the barbell during rows either.

I use tiny weight plates under my heels when squatting raw. Works great.

I had this exact issue. Turned out to be a tight lower lat on the weaker side anchor-dragging my scapula down and preventing smooth overhead rotation.

On good days, the weights feel like nothing, and you're on top of the world. Other days, it is as if your body is betraying you and you cannot even lift the bar. But with every drop of sweat, with every ache in your muscle, you know you're getting strong. It is a battle, but one you are fighting ...