Well I will be honest. I don't do stretches after every workout. As for ass to grass.... I'm going down as far as I can. I'm doing squats 3 times a week. Following the novice barbell training guide I came across on these forums. I started it about .... 3 weeks ago? Started on the low end to make sure I got my form right and went up 15 lbs a week. This week I only went up 5 lbs because of the slight pain I felt last week so I'm only lifting 135.