[RJ43]

In my routine I have what you would call a leg day, very similar to Carnal's suggestion: Squats, Front Squats, weak point exercise. I was just wondering what you guys think are good substitutes to mix things up with. I hit a wall in my squat these past two weeks and I'd like to shock my legs for a few weeks. I've read a little about piston/pistol? squats? I don't know what they are. Any help would be appreciated.

[Barut]

You could try using whatever weight you were doing for 10 reps and do that for 20 reps. I've been doing that for a while. It's pure hell, but I'm having tons of success with it.

[Jay M.]

Pistols are one-legged squats where one leg is pointed in front of you. It is hard to do with a barbell; if you are going to do them weighted use dumbbells. I like doing bench step-ups for plateau breaking too.

[Urban]

On adding weight to pistols: first be able to crank out 10 of the suckers with each leg with no weight. Holding onto the weight means putting it in zercher position (in the crook of your elbows against your thorax) or front squat position. I'm not sure at this point whether adding weight in back squat position is even possible, as I can't even do it with a broomstick.

[colinm]

I'm a noob in the lifting game, but my humble opinion is that i really love stiff leg deads and box squats recently. box squats are a nice variation, since you get to focus more on starting strength from the bottom, and i just like sldl's because i get a great stretch and fatigue in my hammies and lower back.

[tokian]

Jumping Squats are good to shock (the shit outta) your legs (especially for kicking), but idk about using them to get past your "wall".

A good chain is 8-15 jumping squats straight into one-legged squats using a chair/bench to lay your opposite leg on (behind you, the top of your foot resting on the top of the chair/bench). Thats bad.

[Reakt]

pistols: http://www.powerathletesmag.com/pages/pistols.htm

[Lard-ass]

Try lunges on box. (check exercise list).

[SmashiusClay]

Originally Posted by Urban

On adding weight to pistols: first be able to crank out 10 of the suckers with each leg with no weight. Holding onto the weight means putting it in zercher position (in the crook of your elbows against your thorax) or front squat position. I'm not sure at this point whether adding weight in back squat position is even possible, as I can't even do it with a broomstick.

I tried doing weighted pistols with just my barbell across the back of my neck and found there was no way I could keep my balance, not even doing them off a chair so I didnt have to kick my non-squatting leg out in front of me.

A couple of other exercises I like to cycle into my leg day include lunges and lateral lunges (I'm using these a lot at the moment as they seem to be really helping my judo by making me much more stable when attempting taiotoshi)

[RJ43]

Thanks alot guys. Pistols look hard as hell but i'm gonna give them a try for a while see how well I can handle them.