I have created an Excel template for a Westside Methods driven program. See attached: Westside RTS.xlsx
Some of you familiar with RTS might be interested in how this goes. I did a program with frequent high intensities a while back (http://forum.bodybuilding.com/showth...hp?t=137692183), and it went pretty well.
Essentially, this template reflects the next 4 weeks of my training. The template will be updated every 4 weeks, but max effort exercises will probably stay the same unless it something isn't working. There is no meet in the near future, so 2012, at least through Summer, is just about bringing all the lifts up gradually using methods that have worked for me in the past year. As a meet nears, the programming will shift somewhat toward specificity, but nothing terribly dramatic.
I will be using special exercises (and sport form every 4 weeks) that emphasize weaknesses, just like any Westside routine. Additionally, I will be doing speed benching, squatting, and deadlifting on dynamic days. In 3-6 week waves, I will be rotating contrast, including utilizing higher speed work percentages without contrast altogether.
Much of the emphasis in special exercises will be on the bottom end and full range of motion exercises.
Anyway, I wanted to provide anyone who uses RTS templates a fancy excel sheet if they want it, and give you a background of what I'd be doing, and ask any experienced raw lifters who have used these methods what has worked for them, and what has not. I will be keeping a log entitled the same as the title of this thread in the log section. You'll see that the Excel spreadsheet has a random number generator, that randomly chooses protocols from a pool that makes sense for a given training effect. Also note that "supplemental exercise" in each tab is pretty much speed work. I'll be using 8-10x3 on bench, 12x2 for squat, and singles in deadlift.
Current bodyweight: 199
Recent Squat Max: 428
Recent Bench Max: 306
Recent Deadlift Max: 471
The real objective here, and the reason I am choosing "the Conjugate Method", is to learn myself as a lifter, and learn about what works and what doesn't. I have hunches and limited experience, but this is the start of a long road. This will be interesting for raw lifters who are curious about whether some of these methods are applicable to their training as well. Looking forward to any critiques/questions. Thanks.