My back pain seems to have pretty much disappeared. I am starting pelvic floor physio next week (I had to book a month in advance), and hopefully this will be the route that will keep my back healthy for a very long time. I finally feel like I'm getting back to my 'normal' in training which is a big relief for me.
Main Bench
95x8
115x5
145x5
170x3
190x3
205x6x4sets
Overhead Db presses 4x8
Front plate raises 3x12
One arm Tricep Overhead exts 3x10-12
These felt like crap on my elbows and shoulders, so I'll switch to a different tricep exercise next week
Band pull aparts 3x25
Rotator cuff cleans 3x15