sunday: ME lower day: the olympic lifts then squat or deadlift variation up to max somewhere between one and five reps afterwards assistance work for hypertrophy/weaker body parts
monday: DE upper day : Jerks, then dynamic effort bench press followed by upper body and extra shoulder work
wednse day: DE lower: the olympic lifts at 80-90 of your max focusing on speed and technique followed by assistance work
friday: max effort upper day: max bench/overhead variation (push press, jerk, strict, normal press, behind the neck jerk, snatch grip overhead press, snatch grip push press, snatch grip behind the neck push press it can vary) up to a max set of 1, or 3, or 5 followed by lats/upperback work and whatever else is needed
Is one way you could do it, there can be many many ways to do it though, you had also said you are still quite weak, how weak? [/quote]
Thanks for the reply but i still dont have the form perfect so i can only oly lifting on Wednesdays when im with my coach. Very Weak. Ive recently stopped losing weight and want to start gaining, I lost 40 lbs and i am now 172 lbs at 6ft. My Max lifts are around: Squat 95kg Bench 65kg Deadlift 140kg Press 47.5 kg. Ive only been Oly lifting for around 2 weeks so im not sure of my max on them. I want to get alot stronger on all my lifts this year.