While the guy I am competing with is running track I have resolved to catch up to him in the one category that he is beating me in, on the squat racks. I need to raise my squat probably 60 lbs in 3 months. I will workout 4 days a week or more if necessary and I plan on doing everything from lunges to step ups to overhead squats. If you have any exercises to help get my squat up then feel free to tell me them. Describe how to do them also. Thanks