I wanted to update this just for myself to track progress again. It's been a tough couple of years mainly with the health. So I haven't been able to progress much as I would stop training after a few weeks because of health and then have to start over again. These last few months have been better as I have been able to maintain some level of consistency and also seeing which lifts aggrevate me more than others. I think I may have found something to stick with for now so hopefully I can see some progress.
Back in 2011 I was back at my normal weight of 160lbs. Since then I've gone down to as low as 140. For the past few months I've been steady at 145. Today i'm in at 149 and have been following the program below for 4 weeks.
Day one:
Overhead press
Bench Press
Lunges
Barbell row
Day Two:
Deadlift
split squats
high pulls
pull ups
I usually take one days rest between days but sometimes it goes two days depending on my other commitments. As always any feedback is appreciated.