Can you retrieve files from a mac once you've trashed them?

I accidentally deleted my WHOLE Documents folder.
Don’t ask me how I just did but then I deleted the Trash!
so now I’ve lost it, this was about a month ago, I havn’t deleted anything since then and hardly saved anything, I“d like to get my files back, specifically my stories and lyrics that were in my Documents Folder, is there anything FREE I can use?
I run 10.4.11 .. so don’t have time machine.
Thanks for your help!