[QUOTE=Dirlot;1010326]3 months I would go back to basics with Starting Strength or StrongLifts - focus on the big compound movements.[/QUOTE]
i hate squat & deadlifts :(
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[QUOTE=Dirlot;1010326]3 months I would go back to basics with Starting Strength or StrongLifts - focus on the big compound movements.[/QUOTE]
i hate squat & deadlifts :(
[QUOTE=Odzo;1010335]i hate squat & deadlifts :([/QUOTE]
Start easy and work your way up. Ignoring these is silly if you have access to barbells which you clearly do. You don't have to deadlift more than once per week and squat 2x per week.
[QUOTE=Odzo;1010335]i hate squat & deadlifts :([/QUOTE]
All the more reason to do them. As iniQuity says start slow and build your strength.
[QUOTE=Odzo;1010335]i hate squat & deadlifts :([/QUOTE]
This means you need to do more of them. Deload, (back to the bar is best) and work your way back up. Every single respectable lifter/coach/trainer will tell you that squats and deadlifts are mandatory for beginner lifting programs (and intermediate and advanced, too, I bet). Leg press isn't going to do quite the same thing that squats do, and I think you know this. Don't cheat yourself.
I've been doing Stronglifts for about 6 months, though mostly only twice a week. I'm almost at 1.5x bodyweight on squats (Squatted 230 last week). There's nothing that makes me feel good like hitting a set of squats.
I hate overhead press, but that's mostly because I suck at it (~110lbs right now). Which is why I do it.
Work on your weaknesses.