^^^Awesome idea.
I think i have killed my lifting ego for good, have done so many deloads to fix dorm, stopped partial squatting , stopped squat-mornings , sent my working load down to 60kg/132lbs in squats 3 times lately in perfecting form iterations. Most recent achievement, dropped RDLs working load from 252 to 176.
Now the bad news: I can't let my quad heal! I stretch it , i foam roll it , i rest it and when it stops bugging a few days i stop SMR and i push again and re-injure it. I have noticed it responds bad to 'volume' squatting, eg 3x5 , not the day that i squat but the next one, but i still don't change my squat schedule. I also go out and jump on concrete. Supposedly they are sub-maximal jumps but actually they are ME to the point i feel that if i push more i will strain it! WTF , i am carrying a slightly injured quad for over 5 months now!!! 
MINIMIZE SQUATS TIME UNDER TENSION!!!
TOTALLY PHASE OUT JUMPS!!!
KEEP STRETCHING/FOAM ROLLING EVEN WHEN IT FEELS HEALED!!!
damn..
ya the 'keep stretching' thing is important.. got to keep that tissue pliable or it just gets wrecked when it re-tightens.. i've had quite a few quads pulls growing up, had to stretch them like crazy for months.
it's so hard to stay submax on jumps, might not even be worth going to a court.. i know it's very hard for me to hold back.. maybe instead for a while do some jumps in a pool or something, or box jumps etc.. something where you can completely control the environment.. if all you have is an 18" box, you won't be enticed to go ME.
actual leg extensions on a machine can really help with pulled quads too.. really light, slow and controlled. sometimes it's nice to isolate a damaged muscle, because during squats, other knee extensors could be overcompensating for the damaged one, which would result in the damaged one not being rehabbed properly. so you might think you're strengthening it, but in reality, you're not, because everything is learning to kick in and take over for it.
good post.
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