Hi Sam,
I used to do exhale holds as a warm up for max statics. Two or three max exhale holds with 2 minutes rest in between and I was able to reach my max when I was in your range of performance (~5'-5'30"). This warm up did not really increase my max time but I could reach a max very quickly (10 minutes of warm up only) and, contrary to what you experienced, without huge contractions.
Strangely enough, it's not working anymore for me now and I had to go back to a more classical warm up aproach to reach a max. It's a shame because now my warm up time has considerably increased.
I still use the exhale approach as a warm up for dynamics and CW though.
Hope it helps,
Matt
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