26/11/09
-Deadlifts: 225 x5 / 250 x5 / 275 x5
-Good Mornings: 105 x12x3
-Hang Power Clean: 115 x3 / 135 x3
-Hang Leg Raise: 5/7/5
In Pounds

25/11/09
-Shoulder Press: 80 x5 / 90 x5 / 100 x5x3
-BW Dips: 12 x3
-Chin-ups: 14/11/9/9/9
-Side Bends and Plank work
In Pounds

23/11/09
-Back Squats: 150 x5 / 170 x5 / 205 x5
-Back Squats: 135 x10x3
-Good Mornings: 85 x10 / 95 x10 / 105 x10
-Hand Leg Raise: 5x5

22/11/09
-Weighted Dips: 50lbs x5x3
-BW Dips: 12/11/10
-Chin-ups: 11/9/8/7/7
-Plank Work

17/11/09
-Good Mornings: 135lbs x8x3
-Pull-ups: 10/10/8/8/8
-V-ups and Plank

16/11/09
-Weighed Dips: 50lbs x5x3
-BW Dips: 12/12/10
-Chin-ups: 15/11/9/9/9
-Plank

13/11/09
-Shoulder Press: 80lbs x5 / 95lbs x5 / 105lbs x4
-Pull-ups: 12/10/8/8/8
-BW Dips: 15/12/11/9/7

12/11/09
-Front Squats: 160lbs x5 / 185lbs x5 / 200lbs x2
-Good Mornings: 135lbs x6x3
-Back Squats: 135lbs x5x3
-Plank work

10/11/09
-Weighted Dips: 40lbs x5 / 45lbs x5 / 55lbs x5
-Chin-ups: 14/12/11/11/9
-Kneeling Evil Wheel
-BW Dips: 13/12/9

09/11/09
-Straight Leg Deadlifts: Worked up to 215lbs x5
-Turkish Get-ups: 55lbs x3x3

07/11/09
-Shoulder Press: 80 x5 / 90 x5 / 105lbs x4
-Pull-ups: 12/10/9/8/9
-Kneeling Evil Wheel
-BW Dips: 12x3

06/11/09
-Front Squats: 160 x5 / 185 x5 / 200lbs x3
-Back Extensions: BW x10x3
-Turkish Get-ups: 55lbs x3x3 / 60lbs x2

04/11/09
-Weighted Dips: 40 x5 / 45 x5 / 55lbs x4
-BW Dips: 12/10/8
-Chin-ups: 13/10/9/8/8/9
-Straight Leg Deadlifts: Worked up to 175lbs x8
-Kneeling Evil Wheel

31/10/09
-Shoulder Press: 75 x5 / 95 x5 / 100lbs x5
-BW Dips: 12/10/10/10/10
-Chin-ups: 14/11/9/8/6
-Kneeling Evil Wheel

29/10/09
-Weighted Dips: 18.5 x5 / 21 x5 / 25kg x5
-BW Dips: 12x5
-Pull-ups: 10/8/8/8/6/5
-Kneeling Evil Wheel

Quick update. I really tweaked my low back a good one. The following days after I hurt it, getting out of bed in the morning was an arduous task. I worked three 12 hour days at the hospital afterwards that were a bit painful and I'm sure didn't help. By the end of the days my back felt better and more loose but once I woke up in the morning my back was super tight and sore. It's much better now and I've managed a couple workouts. Upper body stuff has been no problem but deadlifts and front squats have been a different story but I've slow managed to work them in and get them going. I've managed some TGU's, kneeling evil wheel and weighted plank all without pain. Even the front squats and deadlifts aren't so much painful but I just feel stiff, sore and weak. I worked up to 200lbs for a set of 3 on the front squats yesterday and it felt alright but my back felt weak and I felt I didn't have a lot of confidence to go heavier or for more sets. I'm thinking plank and cobra-holds would be a great help.