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dapthechap
@zeez Read Starting Strength, and get someone with some experience to show you the correct form for each of the lifts. Concentrate on getting the form right, even if it means going up slowly in weight.
If you're training for sprinting and have a coach, they can probably help you in the gym - otherwise there are specific S&C gyms in London that can help you out. You'd do well to start off with the Starting Strength programme - you can mix it up, you don't have to do it 3 times a week if other training will suffer.
Also - get ready for DOMS. They will hurt at the start.
@Dammit for back - bent over rows and barbell row. Do you have a bench or somewhere you can do back extensions too?
Today is one of those days I had to go to the gym before work and now it's 11am and I am absolutely wrecked - can barely get my hands off the desk and I'm starving. Bollocks.