I'm looking for some advice on training my legs.
My goals are strength for sports and building muscle.
At the moment I can SL deadlift 120kg for 3 lots of 5. Standing up between each rep.
I can powerclean 70kg 4 lots of 4
Squatting is a problem because we have no powerrack. So I only squat 40kg for 5 sets of ten.
Anything more and I can't shoulder press the bar above my head.
Obviously my powerclean and deads can just be improved, but I am worried about the fact I can't really squat.
I saw Chad's bodyweight article on T-Nation and have been trying one leg deadlifts and single leg squats, but I am a long way of doing this.
I also leg press and do some lunges.
I am currently do a 4 day upper lower split. With one lower body day for powercleans and the next day for deadlifts. Is this wise?
I always fit my light squats in with some lunges on these days.
My question is what should I be doing now to improve and where should I be at Christmas?