I've been injured a lot this past year. the only thing I can say is start with a low weight, 55% of your max and do whatever sets you do.. 3x8 for example. then listen to your back and if you feel good, go up 5-10 lbs. If you feel real good go up 20lbs. but no more than that. I feel 10 lbs. increments is fine. this would also depend on how bad you hurt yourself. the last thing you need is to re-injure yourself and be out longer, speaking from experience. also, remember to stretch thoroughly. get the blood flowing in there.
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