I'll give you a few sample routines, of people whom I know that squat over 200KG.

Guy 1. Strongman from England.

From 280KG-300KG in 5 weeks.

70KGx10
120KG x 5
170KG x 5
220KG x 5
262.5KG x 3
272.5KG x 2

He repeated around this for 5 weeks, thrice a week, and got a 20KG PR.

Guy 2: Weightlifter from India.

From 1 110KG-165KG in 4 weeks.

20KG x 10
50KG x 5
90KG x 3
110KG x 1
90KG x 5 x 3-5 reps.

5x a week. Increase the workset weight according to new 1RM.

Guy 3: Chinaman from Malaysia

From 175KG-200KG in 8 weeks.

Squats thrice a week.

Does very much what the weightlifter from India guy did. Only that included 3-4 sets of lunges working to a 5RM.

Guy 4: American guy

Uses the 1-6 theory.

1RM-6RM for 3 sets.

Guy 5: Canadian guy

Uses cluster sets

Now what I'm trying to highlight to you is, you've got to find out what suits you. After all, you're the only person who's been to ALL your training sessions. Get me? Take a routine, try it out, tweak it as you go, to suit yourself.

I puked once. There goes expensive KFC. Havent peed yet. Wondering if it's common.

Hence the question. Besides the fear of peeing in public, I have the fear of ruptured stitches too. Urgh.

http://www.canalplus.fr/c-sport/pid2708-c-...c_cmpid=FBShare

thanks for the advice pizzaboy! will do, shall try these routines out. been doing 10 reppers maybe i should reduce and try heavier weights to break plateau..

share your mobility, activation & SMR routine.
do you implement them in your pre/post training?

i got this from a vid by eric cressey

1. Lying Knee To Knee Pull Ins http://ericcressey.com/exercise-of-the-wee...to-knee-stretch
2. Split Stance Kneeling Adductor Mobs
3. Wall Hip Flexor Mobs http://ericcressey.com/exercise-of-the-wee...or-mobilization
4. Wall Ankle Mobs
5. Squat to Stand w/diagonal reach
6. Walking spiderman w/hip lift and overhead reach

and some SMR recently - quad & ham
so what's your?