Correct way to get back into it after years of chronic pains?

[Cytix]

Last time i posted here, this community changed my life.

I went from 87kg zero muscle to 68kg in 4 months (Counting calories and doing HIIT), followed by about 12kg of muscle gain that i've maintained for years.
Briefly - About 3 years ago i started getting severe constant pains in my testicles, which lead to a lot of time spent in bed causing back/neck pain, leading to fingers numbing (10 doctors, non ever figured out the cause), etc etc.

I've been better for about a year now (Though upper back/neck is still annoying, doing physio) and i'm ready to try and reclaim what i had in the past. I am now 81.5kg, mostly fat, very little muscle.
Spent the last 2 months adjusting my diet, lost about 1kg, doing cardio 2 times a week and I've been consistent, mainly focusing on getting my resting HR down and overall health better.

What's most important for me now is guidance, i want to do the right thing, and i think i can find the motivation to do weight work outs 3 times a week, at home (i have a bench, pullup bar, bands and two adjustable dumbbells 2.5kb - 24kg)
Should i begin by focusing on low reps/high weight to build strength first? can i do ABC to get my body used to the load slowly?

What is the correct approach for me?
thanks you VERY much

[radrd]

Sounds like Fierce 5 dumbbell would be a great choice for you.

https://forum.bodybuilding.com/showt...hp?t=162916931

Glad to hear your testicular pain is gone. What a nightmare! Hopefully, regaining strength will help with your other pains. Just make sure you aren't making anything worse. I suggest talking with your PT before starting any program including F5.

[Cytix]

Thanks.
It was crazy, sharp stabbing pain out of nowhere, could hardly sleep, and and eventually 4-5 years of hard work gone.

Ill look into this, thanks again!