Tell us more about your situation.
You mentioned that you haven’t been doing much for two months. Maybe you’re out of shape, and should work on conditioning first. And on that note, what kind of shape were you in before the injury? Like if your conditioning sucked before, it may double-suck. So maybe it should be a double priority now.
What’s up with your muscle mass? You mentioned feeling skinny and flat. Are you like 170 and boney because you didn’t have huge muscles before? Maybe hypertrophy should be the priority. Or maybe you’re like a solid 230 and you just “feel” skinny, like in your head. And you don’t need a whole specific Mass phase. You just need to start training again.
How is your lifting technique? Did you injure yourself by jerking weights around? If your technique is whack maybe a routine like “Russian Skill Strength” could help you practice.
Anyway, for inspiration; Have you seen this crazy routine? To get in shape for even crazier routines? It’s got the low volume, not to failure “practice” style on the big lifts.
Or this one for Firemen? It inspired me to do a Circuit Training day/workout, dragging a sled and swinging a kettlebell and stuff to get in shape.