back to it

This week off of training came at the perfect time since I have something going on with my rib cage or upper back it's hard to tell.  At the beginning of the week deep-breathing and going from prone to standing was painful.  I am guessing that I pulled something while doing getups.   I wonder if my scheduled week off didn't come one week too late?  I do remember rushing through getups the past couple of weeks but I never felt any pain.  Strangely enough the most painful position for me atm is lying flat on my back.  At the beginning of the week I could not do the first move of a getup on my right side without severe pain.  This had gotten much better but I am not ready to start pushing the ROP again, especially with the 24 kg bell.  I am also still nursing my left knee which was painful for a full month but now only stiff.  I am going to be doing some form of squats in this new routine for sure. 

I usually like to have a training plan for at least a month but I am very unsure of my capabilities at the moment.  I also do not wan to make this problem worse.  I will probably do some combination of squats, bodyweight getups and maybe even some pushups.