it has been ~8 weeks since I pulled my right groin and 5 weeks since I pulled my back (left side, about halfway up and a few inches left of the spine, probably where one of the erectors attach to my ribs) and I think I'm finally ready to go under the bar again. I'm about to go back to the gym for a back workout, and I should be able to squat tomorrow afternoon.
that being said, some of the articles on here have suggested working up from light weights until I get to my previous working weight again. question is, what kind of volume should I be doing? for instance, before my back injury, I was able to dead-stop db row 115x7 (opposite arm and knee on a flat bench). I figured I'd start at around half that (60#) and do maybe 3x10 or 4x10 as long as my form stayed correct and safe.
should I do more reps? go heavier if I feel ok warming up? or stay the course and go up in weight next week?