Thanks for the input Ninja - it turns out I have a sub lax rib. The chiro has cut out all pressing movements for me but allowed legs and pulling movements, plus certain tricep movements.
I will definitely check out the programs you suggested however I have been working on this based on the chiro recommendations:
Mon - max legs
Tues - Back
Wed - off (O lift technique)
Thurs - Dynamic Legs
Fri - Back
It seems to be settling down a bit with rest and ice, just wish i hadnt pushed through it for so long!