Doug, sounds like a solid lifting plan - all the major movements are covered. Although, I would swap out swiss ball crunches for regular / weighted situps and reverse hypers or back/hip extensions in place of the reverse crunch. But, that's just me. With regard to the squat bar position hurting follow the advice from Body Fortress - pull your shoulders back and find the bar groove.

Kudos on you for wanting to be stronger - nothing wrong with being 200 lbs.

Aaron