I would not follow the lifting program in that link. No reason to perform lifts of 2 reps unless you are in preparation for a lifting competition or if you want to see your 1 rep max, which is not necessary to start a program (just start and adjust as you go). There are many previous discussions on workouts on this blog, just search for them (Kyle Boddy / Eric Cressy). Multiple sets of 5 reps max spread over a few days a week on any power lift (bench if your going to do them, squat, and deadlifts). Most other lifts are assistance lifts to those three power moves and should be done on days you do not perform the power lifts and done in sets of 8-10 reps. You must eat, regardless of the program you choose. Google periodization and this will assist with building a great base and long term strength gains with little risk of injury. Two to three of your seven days should be resting or playing basketball.