Good luck on this Verb. Just a few basic points if you don't mind.
Quote:
Originally Posted by Verb
Leg Extensions 3 8-10 (i use this basically to warm up)
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I wouldn't use leg-extensions to warm-up for squats. In general it's not going to be a good idea to warm-up for a multi-joint movement using a single-joint one. The best warm-up for squats, imo, are squats.
Also, reconsider 0311's suggestions for using an "undulating" approach.
Quote:
Originally Posted by Verb
Before I started I stretched quads, hams, calves.
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If these are static stretches (I use the term static and passive stretch interchangably, though some differ) then save them for after. Warm-up before and stretch after. If you want to stretch before then I recommend something like dynamic stretches or PNF stretching with the latter being a good choice for weighlifting.