I would blow up your whole program. It looks something like what a young bodybuilder might do. Its not for you.
I dont think you should do SS for lots of reasons I'm not going to go into detail about right now. I'll post some links below about where to learn form.
You need to squat, but you should not do back squats - not for a long time at least and maybe never. Start out by learning to goblet squat properly and do those every workout until you have very good form before moving to something like front squats.
You dont need to deadlift right away, but its something you will want to do once you get everything working properly.
Please stop doing anything that flexes your core - back extensions & crunches stuck out when I skimmed through this. Those are making your discs worse.
Also stop doing leg presses. You might not feel it when you’re doing it, but those put shear force on your lumbar spine – its also contributing to your disc issues.
Leg curls and leg extensions are a total waste of time.
Learn about SMR & do that every day. Read this:
http://forumserver.twoplustwo.com/85...dback-1209610/
Learn about mobility exercises and do that before every workout. Assess & Correct is the gold standard for this. If you’re wondering about programming them, see the early part of my log.
http://www.assessandcorrect.com/
Core - You’re nowhere near ready to do banded jackknifes yet. That’s a very advanced exercise.
For core stuff, you’ll want to start with front and side planks and bird dogs (aka supermans). Do all these for 10 – 15 second reps at the most, rest 15 seconds and do 5 sets at a time to start. Go 5 sets, rest or do another exercise, then do 4 sets, etc. down to one set, so you’ll do 15 sets a day of bird dogs and front planks and side planks. The focus should be on keeping your core as tight/solid as possible. Picture it as a block of concrete. Do that with every exercise you do. Stop doing "ab work" and do this right.
If you want to spend a few bucks and really learn a lot about doing core work, buy access to this:
http://robertsontrainingsystems.com/core-fitness/
A strong core is the biggest key to getting your low back healthy and keeping it that way.
Learn how to bench press correctly if you’re going to bench. Watch this whole series before you bench at all anymore:
http://articles.elitefts.com/feature...e-series-here/
I recommend watching it again in a week or two too. And again in a month or two after that. You’ll pick up new things every time you watch.
Stop doing so much volume and so many different angles on pressing for now – you don’t need all that. Just pick one press per workout and move on. You don’t need 345874 angles and a bazillion reps every workout.
If your shoulders are bothering you, dont bench with a straight bar - I could write a book on fixing shoulder problems. I already am writing too much here. Read my log or ask some specific questions if you need more info.
Read this about squatting:
http://robertsontrainingsystems.com/blog/squat/
When you’re ready to start deadlifting, read this:
http://robertsontrainingsystems.com/blog/deadlift/
I’d suggest programming something like this:
Every workout for now, do this:
-SMR
-Mobility exercises
-Goblet squats
-Pick and alternate other stuff like pressing & pulling & maybe some accessory movements if you want – change it up every other workout or maybe every third workout
-Core stuff
If you really want to learn about fixing your back problems, buy Stuarts McGill’s books and read them cover to cover starting with
Low Back Disorders – you need to read that first to have a better understanding of the second book –
Ultimate Back Fitness and Performance.
http://www.backfitpro.com/books.php
Dr McGill is the foremost spine biomechanist in the world. These books are a must read for any medical professional who treats patients with back problems or anyone with a back problem who is motivated to do everything they can to make it better.
Read my log from ~6/1/2011 forward to see how I recovered from a severe herniated disc injury (unable to walk without crutches for five weeks, then deadlifted a PR 518 lbs at a powerlifting meet a year later).