Here is my current routine, Business is going back to usual gym wise tomorrow and i figured i would lay out my current plan. I don't have a fixed scheme yet for my weights. Goal is to start light and move slow. The only thing in stone is that everything is flexible. Im not squatting yet and i will bench with my feet up this mini cycle. My leg has improved but not 100%. I won't squat until next mini cycle in February. I don't have a meet in site and won't consider one until July.
Here's the plan. The main movements are the close grip bench and RDL. They will be done with triples in a basic % fashion. All assistance work will be in the 3x8 range. I'm prioritizing my posterior chain and back for now.
Monday: off
Tuesday: RDLs, shrugs, gms, glute hams, face pulls, curls
Wed: abs, and recovery
Thursday: close grip bench , ohp, fly, bb tri, db tri, f delt
Fri: off
Saturday
pull ups, row, bent db raise, curl, knee ext, hip machine.
Sun: abs and recovery