i wouldn't bother with a PH at this time. your muscle memory should get you there pretty quick. i'd say normally in 3 months you'd be at a happy weight, i'll assume you'd need 5 months since you don't want to re-injure yourself. you'll pack on 10 pounds your first month back at the gym anyways after so long of a break, so why bother with a PH? maybe after month 4 when you get back in the swing of things. naturally, to get back to where you were at your peak, i'd guess 7-8 months, but you'll have such good results your first month back, you might get it back faster just from motivation. anyways, good luck to you brotha. train hard, but train safe. stay on the lower weights till you get a feel for it again, especially with those kinds of injuries, be careful with compound movements as you don't know which muscle will tweak until its too late.