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I have used a modified version of the Grimwood Strength System Second edition with a lot of success. I am not sure if you can find it on line or for sale. I bought mine around ten yrs ago. I modify it by using boards and changing some exercises that fit me better. The split is MWF (M- Squat leg assistance and abs, W - Bench shoulder and tri, F - Deadlift and back). The first three weeks ramp up using % 40, 50 60 as a starting guide with 10, 8 8 then you rotate light heavy (M heavy, W light, F heavy and the opposite the next week). Spread over 14 weeks with a week or two off before the meet (personal preference). I tend to overtrain on a Westside template so this is what works for me. There is my $.02.
