I used the following template for 5/3/1: www.adamwathan.com/misc/531-template.xls
Assistance exercises I used (for squat/dl) included: Reverse Hypers, Good Mornings, deficit pulls, pause squats, RDL's, powercleans, box jumps, conventional deadlifts (I pull sumo), box squats, hip bridges and front squats. I may be missing a few, but that's what I can immediately recall. In addition, I was also playing a sport at this time so I did a lot of sprinting and running.
I skipped deloads sometimes, and this was a bad decision. Learned from my mistakes on that one.
I would often go for max reps, especially in the earlier cycles when the weight was so light. On cycles where I knew I wanted a PR of reps or 1RM on the last week, I would only do the prescribed 3 reps the week before. I based my % off of 1RM minus 10%.
On the Conjugate Method: For Max Effort Upper I'll start with one of these: Squat, Deadlift (w/ or w/o bands), zercher squat, front squat, RDL, Good morning, box squat (with or w/o bands), deficit pull, conventional dead or deep pause squats. I'd increase weight until I reached my 1-3 RM. I have gone to failure a few times, which is probably more than I should. I don't repeat an exercise for ~6-8 weeks as the max effort exercise.
For Assistance: Bulgarian split squats, 1-leg squats, GHR's, hip bridges, 1-L Dl's, goblet squats, good mornings, planks, weighted decline sit-ups, some others I'm probably forgetting. I switch up assistance stuff every 3-4 weeks.
Dyanmic effort lower body days are speed squats/deads with 50-60% of my 1RM. I'll include other power exercises this day like box jumps and powercleans. I do some conditioning at the end of most workouts. I do a lot of back assistance work on bench days.
Not familiar with their programs, I'll look into it. Only time I've ever heard someone say something should be done differently for a female is Laura Phelps mentioned one time that women should consider a couple more reps than men for ligament health...or something along those lines. Read it a long time ago.
Actually when I started lifting in May 2010, I lost about 15lbs (from ~185 down to 170ish) and have been about there ever since. I did lose weight from March 2011 -> May 2011 but I was feeling more tired at the gym and started eating more, went back to 170lbs. I'm strongly considering dropping weight after my (FIRST EVER) meet in March, but in a more controlled manner that hopefully won't be detrimental to my performance.
Thank you so much for your reply, I really appreciate it. No matter what I'll never stop, I love lifting and being strong way too much. Looking back, when I first got that 235 deadlift it's a little lofty to have wanted to put on 80 more pounds in a year, but I don't think it's unreasonable to expect 50 especially for someone at my stage in lifting.
I think I may need to deadlift more just as a mental thing - so that each time I do it it's not as huge of a deal as I build it up to be. Need to work on being mentally stronger as well, which may be more of a challenge!