Weight Training for rowing in college

Question
Hi Al,
I am going to be rowing for Oklahoma City University next fall, I have already been accepted/admitted, and have been in close contact with the coaches since last summer. I was curious as to what you would prescribe for a weight training regiment during the months remaining between now and August.
You have answered my previous question on 2k and 6k times nationally, so the same stats are presented to you again, 180 pounds, 6'2". I don't know whether or not these following stats will help but my bench is 220, squat is 295, mile is 5:37. Thanks!  

Answer
Hi Again, John: Your bench press max is pretty good.  Your squat is good and I think you have the potential to increase it even more.  But be careful with squats as I've seen some people get injured either through overloading or from improper technique.

A good program consists of splitting your routine into chest/back/shoulders on Mon/Thur and Legs/Arms/Abs on Tue/Fri.  I'd suggest lifting heavy with 2-3 sets of 8-10 reps @ 60-80% of your max rep (i.e do 2 sets of 8 reps with 185 lbs).  Your routine can consist of:

Bench Press
Dumbbell bench press
Flyes
Lat pull down (forward and reverse grip)
One arm rows
Bent rowing
Press Behind the neck  
Dumbbell Press

Squats and/or Leg Press rack
Leg extensions
Leg curls
Power Cleans
Barbell curl
one-arm curl
french curl
Triceps pull down
Sit ups or ab machine