The first 4 day setup looks fine. 6 days high intensity the way you want to do it is too much. It will be too much to let your system recover. If you want to add bench you should take out the DB bench and add regular bar flat bench in place of it. And if you want to add lat pulldowns either take out the bent over rows and add it or just simply add it in addition to the bent over rows.
It depends on the intensity of the lifting. If you stay below 80% and don’t go to failure, I think you’ll be alright. Right now I’m doing weights 6 days/week, never hit 80%, only go to failure on bodyweight exes, and I’m making great progress. I don’t know what the volume and intensity of your football lifting sessions are, but I’d guess that if you think it’s too much for you, then it probably is.
In my opinion, it depends on what phase of your training you’re in. Do you have spring football? Are you going to be focusing on that, or is your next football practice in Aug.?
In the training phase we’re in right now, I believe our athletes would break down training six times a week. We go to a “max effort” 2 times a week, and they need the rest to recover from these intense days.
The only spring football we have is basically putting in the passing game for our offense. Its not really that intense, so I guess our first practice with real pads and intensity and everything will be way ahead in august.
As far as the intensity goes, I was planning on using the bench day on Saturday as a moderate intensity day (about 60%) with the same thing for the legs on Sunday. Do you think that would still be too much accumulated fatigue?
Seriously though…supercompensation is the product of training and recovery…so it’s hard for us to tell whether this program will be too much because only you know your personal rate of recovery. There are some clear-cut rules such as 48hrs in between speed work and never go above 90% lifting max twice per week (Westside) but the rest is arbitrary. I remember Charlie saying something like if you are continuing to improve, then you’re not overtraining. Let that be your guide.