http://home.arcor.de/meddlmax/Vorbereitung.xls
Hope you can get the idea as I started planning in german and then switched to english when I thought about recieving criticism online.
That’s the program I just worked out to prepare for my next meet in May.
It’ll start in Februrary as I hope that I’ll be able to train lower body by then… I gotta start slowly and cant’t train balls to the wall from beginning on, so excuse the fact taht I’ll start out with 60kg/132lbs… haha.
Hope I’ll be able to squat/dl 200kg or 440 lbs@148 as my PRs are 418 and I want to break that barrier 
Facts:
ME Lower which won’t be a real ME because of the injury rehab
ME Upper 2 Different Workouts, one beeing raw and low boards and one beeing high boards and shirt so it’s kinda like MM style I guess
Speedwork didn’t help me alot, I guess I just gotta be bigger and stronger before benefiting of that.
RE LowerUnilateral Work to even strenght dysbalances, frontsquats for leg and core strength, moderate boxsquating to get stronger and bigger, but not killing myself with intensity or volume and deadlift singles to improve the drive of thhe floor… just doing speed deads didn’t work for me as I lost about 40lbs during the last 1.5 months before my last meet.
So I wanted to incorporate wave loading as I read good things about that and bench full range only every other week to keep of excess shoulder stress so I use close grips as main assistance lift.
Any Comments and please excuse my English… It’s late over here and I am too tired to look for all the mistakes and typos I surely made. haha
Have a nice Day
Max