Sorry to hear of the injury plagued season, but I am sure you will be able to get back to full fitness, I think you can fairly well follow the program as written for the first few months and see how your body responds to the training stimuli, then I can tailor something a wee bit more specific with your feedback on how you went over the first 3 months, since we have quite a bit of time to develop all your physical attributes, some of the material I have written on hypertrophy programs over the last few weeks would be good to incorporate as well but we can address them in time, please do not hesitate to post regulalry so we can keep an update on your progress, as for rest times in the gym I try and keep my guys to a farily strict 1 minute between sets, cheers, ash