Due to injuries, I have not trained consistently with free weights for about two years. In high school, I lifted very consistently for four years on a four day a week program formulated by the football coach which was based loosely off of Westside, in that there were two heavy days(raw weight,or board bench, low box squat) and two dynamic days(speed bench/speed squat w/ bands). We did squats twice a week, and bench twice a week as our major lifts. We never did deadlifts, and did not do many pulling movements considering the amount of pressing we were doing.
Although we did do some hang cleans and power cleans, many of us did them wrong because we were thrown into doing them without any real progression.Pretty much everyone I know sustained either a serious shoulder or knee injury. My senior year I sustained a bad sprain to the ac joint in my shoulder and have not lifted seriously since then although i have maintained a decent level of body weight fitness running, doing pullups, pushups, ect. I am 20 now and would like to start lifting again, except in a more intelligent and healthy way. I have been reading articles on this site by Wendler, Thib, ect, to get ideas.
My current workout plan is as follows:
Lower Body/Abs 1
Good Mornings or Romanian DL 4-5
Hanging Leg Raises/Back Ext 3-4
Upper Body 1
Tricep Pushdowns/Bicep curls
Hanging Leg Raise/Back Ext 3-4
Upper Body 2
Pushups/Low-Cable Row or Barbell Row
Front Raises/Bent-over Lat Raises
I'd like some feedback on my plan. For the second upper workout, I chose to do Incline bench and some isolation delt exercises because I think that would be better for my shoulder. Also I tried to couple pulling movements with all the presses in order to prevent injury. My lower body workouts are sort of minimalist because I work on my feet everyday, and Id like to avoid any severe DOMS, although I do realize that its unavoidable to an extent. For conditioning, I plan on doing sprints on my lower body days, and going between swimming/running through out the rest of the week, depending on weather, how my joints are feeling, ect. I'm very open to any new ideas/ criticisms of the above plan.
Thank you in advance.