[quote]dankid wrote:
Tumbles wrote:
If you just lift for “fun, health, and personal enjoyment” I would think you should be hanging around the Men’s Health website instead of a bodybuilding forum.
Same difference really. Just here the articles are better[/quote]
Haha the truth in that is kinda painful 
Well Im currenty 510`` or 178 cm tall. Im can snatch 8 reps of 140 and do 8 reps of 160 on my push press. Im looking to raise the 4/10 RM on my olympic lifts.
Well im 510`` or 178 cm tall. I can do 8 reps of 140 on my snatch and 8 reps of 160 on my push press. I`m looking to increase the 4/10 RM on my olympic lifts
Thx for getting back to us OP. But one other thing you didn’t mention is why you want to get stronger at the O-lifts. Are you trying build muscle with them, or do you just want to lift more for the sake of lifting more.
I’ll assume you want to build muscle since this is the bb forum. Here are a few things to think about.
*For o-lifts and strength in general, stick with singles, doubles and triples.
*If you want to use the o-lifts and power type exercises for size, make some modifications.
(In general, a muscle snatch, or muscle clean will be better for targeting muscle growth than the more conventional versions. These versions dont allow as much load, but allow you to focus on the targeted muscles better, and can usually be trained closer to failure and for higher reps more safely.)
Also, this is important for push press. If you are using push press for building up your triceps and shoulders, minimize the leg drive. It should be just enough to get the weight moving, but these target muscles actually lift the weight. A push jerk on the other hand would be done heavier and rely on more leg drive.
So if I were you, and assuming you are trying to build muscle with these lifts, I’d do something like this:
Day 1:
Hang snatch — build up to a max set of 3-5 (dont train to failure though)
Back or front squat 3-4x5
Leg curls 3-4 x 5-12
Muscle snatch 3x10
Abs 2-3x10-15
Day 2:
Push Jerk — Build up to a max set of 3-5 (same as above)
Deadlift 4x5
push press or shoulder press 3x10
Split squat 3-4x 5-12
Pullup or pulldown 2-3 x AMRAP
Day 3:
Bench press ---- build up to a max set of 3-5
Speed deadlift or speed squat 5-8x1-3
DB row 3 x 12-20
Step down lunges 3-4 x 6-12
Arms / Abs whatever else is needed (15-20 min worth)
There are a ton of ways to organize this, and what I listed is just one option. And I listed fairly large rep/set ranges. 3 days per week is probably best, since you’ll be using a lot of full body moves. Another possible option, is to do clean and jerk, instead of snatches. It will give you more bang for your buck, because you’ll be getting pulling and pressing in one day.
Also, if you aren’t going to be competing in o-lifting and haven’t been coached on the moves, think about switching to hang power exercises exclusively.
Work on your deadlift strength and do some snatch grip deadlift from a deficit.
Hope this gives you some ideas. I think at your level, there are a ton of options, and you just gotta decide what you want and go for it.