Hey bbg - I really do hope that my advice works for you. I was in a similar boat about 10 years back, and can definitely relate. Bear in mind - I'm not suggesting that you start anything until you do the form study. I started thinking about it, and I think 8's are a good rep target for this. This is what I'm thinking...
Monday:
Bench, Squats, Rows - your choice, preferably BB
Tuesday:
Light Cardio, Ab work (assistance)
Wednesday:
Rest, stretch, yoga, whatever - no cardio or strength work.
Thursday:
Deadlifts, Chins (or pulldowns), DB or BB OH (standing) Press
Friday:
Light cardio, Low back work - either reverse hypers or SLDL (stiff legged deadlift)
Start at 65% or your 10RM, and do 3 sets of 8 for all lifts. For pressing movements, pause the reps. Google a bit for reference if you're unfamiliar. Progress SLOWLY. Focus on form - be deliberate in your movement.
The low back work should only be done for assistance (like the ab work). The loads should be light enough that your low back won't be completely dead after the week - so you should be able to give your lumbar region a good amount of work. This may pay massive dividends for you as time goes on.
Do the above for 4 weeks, and see how you feel. See what you come to learn about your form and how each movement feels. If by the end of 4 weeks you feel that you could start to make a bigger progression, you could move to 6's. Two weeks later, if your CNS is still good and you're not sensing fatigue, switch to 4's. Do two weeks of 4's and then call it quits.
What'cha think?
