alright, well, given your height & mass, I definitely think you should spend at least 2 months in a GPP block, upper/lower split, then transition into a strength block.. no need for a peaking block any time soon.. you should rotate gpp/strength a few times then try and peak, but you'll make good gains rotating strength/gpp.
as far as GPP goes, check this:
http://www.adarq.org/forum/performance-training-blog/an-introductory-block/so, here's what I recommend for two months, check that blog post though to get a full description of everything:
DAY 1A LOWER: High Volume day- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 4x10, 60 seconds rest in between sets
- UNILATERAL: 3 x 10 each leg, 60 seconds rest in between sets
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
- OPTIONAL: Pullups or chinups + pushups or dips
- CORE- STRETCHDAY 1B UPPER: High Volume day- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets, work up to a same-weight per set 4x10, 2min rest in between sets
- WEIGHTED PULLUPS: warmup sets, work up to a same-weight per set 4x10, 2min rest in between sets
- S1: DB BENCH PRESS 3 x 10
- S1: DB ONE ARM ROW: 3x10 each arm
- S1-rest = 2min after a set of bench and a set of seated row- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 4 x 10, 2min rest between sets
- CORE- STRETCHDAY 2A LOWER: Moderate Volume Day- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 2-3x8, 2 minutes rest in between sets
- UNILATERAL: 2x8 each leg, 2 minutes rest in between sets
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
- OPTIONAL: Pullups or chinups + pushups or dips
- CORE- STRETCHDAY 2B UPPER: Moderate Volume day- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- DB BENCH PRESS: NEED SPOTTER, warmup sets, work up to a same-weight per set 2-3x8, 2min rest in between sets
- WEIGHTED CHINUPS: warmup sets, work up to a same-weight per set 2-3x8, 2min rest in between sets
- S1: TRICEP PUSHDOWN 4 x 10
- S1: DB CURL OR EZ-BAR CURL: 4x10
- S1-rest = 2min after a set of triceps and a set of biceps- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 2 x 10, 2min rest between sets
- CORE- STRETCHDAY 3A LOWER: Strength Day- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- SQUAT: 45 lb. BAR @ 4x5, work up to a 1x5, full recovery between workup sets
- UNILATERAL: 2x5 each leg, full recovery between workup sets
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
- OPTIONAL: Pullups or chinups + pushups or dips
- CORE- STRETCHDAY 3B UPPER: Strength day- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets, work up to a 1x5, full recovery between workup sets
- WEIGHTED PULLUPS: warmup sets, work up to a 1x5, full recovery between workup sets
- S1: DB BENCH PRESS warmup sets, work up to a 1x5, non-max but heavy
- S1: DB ONE ARM ROW: warmup sets, work up to a 1x5, non-max but heavy
- S1-rest = 2-3min after a set of bench and a set of seated row- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 2 x 10, 2min rest between sets
- CORE- STRETCHYou can include any jumping/reactive work/sprints etc prior to those sessions. Those are simply the lifting templates. An example schedule might be:
Week 1:
Monday: Day 1A LOWER
Tuesday: Rest
Wednesday: Day 1B UPPER
Thursday: Rest
Friday: Day 2A LOWER
Saturday: Rest
Sunday: Rest
Week 2:
Monday: Day 2B UPPER
Tuesday: Rest
Wednesday: Day 3A LOWER
Thursday: Rest
Friday: Day 3B UPPER
Week 3: Repeat from week 1 trying to progress weights on every exercises for the desired set/rep schemes.
Day 1A Lower would definitely lead to the most soreness, but it's needed in order to help build work capacity + hypertrophy to handle heavier weights.
If you like that then try it out and journal it, I can then help you tweak certain things like add in reactive work etc.
peace!
