A Return To The Gym Scene

Hello all,
 
I used to be a member on here several years ago. A lot has happened since I left the web forum scene. I have returned to db forums to get help from what I remember used to be knowledgeable members. It's still good to see a bit of the old members still active on here.
 
Here is a little background information of what has happened over the years since my last visit. 
 
A weight lifted  a lot during my late high school years. On towards college, where I did powerlifting my first year. As time went on my engineering major got more time consuming. I started doing powerlifting practice less and less and just stopped due to time constraints. A year later I broke the two bones right at my right ankle while messing up the ligament around that area as well. I needed surgery, where I now I have a 1 inch wide, 3 - 4 inches in height metal plate now on my right ankle. Obviously, this instilled fear into my mind.
 
It is now a year later and my need/want/desire to workout has been passing through my mind here and then. Now I decide it is time to take action along fixing my dietary needs to suffice my ADHD. 
 
Now, here are my questions.
 
I am looking just back into shape right now not really worried about getting back my mass I once had, it will come with time. Now need to consider how create my routine to effectively workout as to not cause problems to my ankle.
 
I have begun a daily morning stretch routine to help me get into a slow kickstart. I was thinking about what would be a good rep/set scheme to start with while obviously starting out very light to remember my good form, ankle, and get my body into first gear. I remember that a higher rep/set scheme is geared towards goals such as my current one. Just to get back into shape, I was thinking around 10-15, but what are some suggestions? 
 
Finally, I am contemplating between a 2-3 day routine. The first two days will be something like an upper/lower split that focuses the main compound movements not too many supplemental lifts. First day I was thinking would be something like bench press, DB shoulder press, Side DB raises, laterall pulldowns somewhere around that area. For the lower as I much as I LOVED to squat, I am now afraid but will conquer this fear starting very light around 115, which is ironic since my max squat during powerlifting was 425 raw. Following with lifts like light lunges and to be honest I don't know what else as I don't know what to implement to keep within the limits of my ankle. I would like to place a deadlift somewhere as it was also my favorite lift but I do not know.
 
Sorry, if my post is mumble jumbled this is the best way I could type out this post without adding too much clutter. 
 
Thanks for people's time if they post replies. It would be great to see post from a few my old forum friends. 
 
Peace

Your going to get different answers depending on who you ask. 
 
Personally I have always favored lower rep schemes, even for cutting weight and "getting into shape". I believe in training hardest in the weight room, and to me thats always 1-5 reps for compound lifts, assistant lifts vary. The whole losing bodyfat, gaining muscle that more of your diet and recovery and your workout will assist that. 
 
For example, if I want to improve my fitness level, I add in more cardio to my routine. Sprints or steady cardio 3-5 times a week depending on my goal. 
 
Say im trying to also lose bodyfat, Ill adjust my calorie intake below maintenance and cycle my carbs + the cardio
 
If im trying to gain muscle I adjust my calorie intake above maintenance, drop cardio or eat enough to account for it. 
 
and if im trying to just get stronger and maintain I will eat around or just above maintenance and adjust cardio accordingly. 
 
My workouts never change regarding the debate on 8-12 for bodybuilding, 6 or lower for strength. All my other variables change, and it's worked out pretty well for me with my own personal goals.
 
Of course the wild card of genetics will effect all this, and you have plenty of experience lifting it seems so I don't know why im telling you all this. 
 
Coming back I would probably start out with a linear progression program while starting light. So just adding 5-10 pounds every workout until you plateau should get you about 3 months of solid gains since you have been gone for so long as long as you start out light and reasonable. 
 
As far as programs, I would probably just stick to a full body 3x a week and then after that jump into some more intermediate type programs. 
 
JMO.Good luck to ya