originally had this in the strength training section, but i figured putting it here would give the underworked mods something new to at least comment on. plus, seeing that i am still not 21, i can consider myself an 'older teen'.
this site has exposed me to lots of new information and exercise technique. the problem is, i have so much new stuff floating around my head, i am having a hard time utilizing it. my summer is about 8 weeks long, and i am trying to come up with a program that has a primary emphasis on strength, and a secondary emphasis on intensive bodybuilding (thank you lylmcd for defining those). i've picked 5 compound movements i'd like to improve my familiarity with and strength in: DL, Push Press, SLDL, Squat, and Incline Barbell Bench.
trying to periodize the workouts, taking into consideration the stress on the neuromuscular aspect of my body, as well as making a conscious effort to 'maintain' the extensive/really extensive facets of my musculature has left my head spinning. i've also never really experimented with training a specific bodypart more than once per week (i'd like to try).
phenotypic goals for the summer are an improvement in body composition, though at this point aesthetics are not as important to me as personal performance.
so initially i took each exercise and gave it its own day, as follows:
1 Incline BP
2 DL
3 Rest
4 Push Press
5 Squat/SLDL
6 Rest

so i build each workout around the core lift (each set is nonfailure):
1 incline bp (3 working sets, 2x2-3, 1x4-6)
flat flyes (3 working sets, 2x8-10, 1x12-15)
skull crushers (3 working, 2x6-8, 1x8-10)
press-downs (2 working, 2x10-15)
calves

2 pull-ups (3 sets to failure as a warm-up. usually it's 1x~20, 1x~10, 1x~8)
DL (4 working sets, 1x8, 2x6, 1x4)
narrow pull-down (2x6-8, 1x8-10)
seated row (2x8-10, 1x12-15)
seated incline dbell curls (3x6-8)
reverse bbell curls (2x21's)
REST
4 push press (1x2-3, 2x4-6)
dbell press (2x6-8, 1x8-10)
lateral raises (2x8-10, 1x12-15)
reverse flyes (2x8-10, 1x12-15)
shrugs 6 sets to burnout around 15-20 reps (i figure the DLs hit them w/low reps high intensity, so volume here is appropriate)
calves

5 squats (1x4, 2x6-8, 1x10)
SLDL (1x6, 2x8, 1x10)
leg ext (2x10-12, 1x15)
leg curl (2x10-12, 1x15)
REST

concerns
first off, this split is very similar to what i've always done, save for the consistent inclusion of olympic-style movements (ie 1 chest/tris, 2 back/bis, 3 rest, 4 shoulders, 5 legs). i'd like to somehow train each bodypart at least twice per week, but i'm not sure how to fit everything together so 1)one workout doesn't tire out secondary muscles that i will need for the next one (doing DLs the day before heavy squats, for example. or tris the day before push press), 2) i don't spend 2 hours in the gym, and 3) i avoid overtraining (had enough of that shit the past two years). i'd also like to include some HIIT three days per week (i've been doing clean cardio lately, and enjoy it. however, i don't want my cardio to impinge upon my pulling on DL day).
at this point, i'm trying to do too many things at once. i'd like opinions on what is necessary and what is not.

goals
-i'd like to go from 245 1rm incline bbell bench to 260.
-get my DL to a weight that is relatively proportionate to my other 1rms. (don't do flat bench, so 245 for incline, and 365ish for squat). just started doing them religiously about seven weeks ago. currently, i rep 315 for 4 without too much difficulty or straps.
-develop functional strength, coordination, neuromuscular recruitment

so what do you think? any ideas on how i can perhaps increase training frequency per muscle group, or perhaps tweak the split/program in an orientation more strength-specific? any time management techniques that would allow for some HIIT a couple times per week?


stats...
been lifting since i was 15 or so. been doing it right since i was 17. 5'7'', around 170-173.