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My pages up keyword dense, everything looks good. I'm going crazy...especially after the update because it seems my results are worse now.
... at least you will know who all is linking to you, and check their PR.
You said your site was quality one... So now you need just more and more incoming links (for better result sites with high PR) and then again more and more links etc. etc. This is the only way how you can get it.
Try to find more sites to submit your site into, or try trade links with related sites...
>>>>> it seems my results are worse now
Yeah because there are still sites which are growing (PR), that's why... Don't forget you have been stuck with PR3 for 9 months...
As others have said you need more and better links. How do you get them? Go over to the Link Development Forum at [webmasterworld.com...] and read, then ask questions there.
To see what links you have use [alltheweb.com...] and search for link.all:your.do.main. It will show you all the links it knoiws about, presumably Google also knows about them but does not report them.