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@nimhbus
lots of good advice there. Squats work well for me as i am heavy, so i'll stick with them for now, but need to be doing more reps.
GAG2GG2SG Pm'd me this :
http://england.shelter.org.uk/what_you_can_do/events_and_challenges/vertical_rush
as an interesting challenge to mention.
i won't be bothering with that though.