WOH! LOL! Chill Bob. Chiiiiiiilll....
Restrain the meat head in you, too. This is probably the most difficult aspect of "rehab". NOT being an idiot. I'm going through it myself just now, and been through it a few times. The meat head is your best friend when you're pain free but your worse enemy when you're coming back from injury.
Anyway, the main thing here is tolerance when coming back from injury. I'll give you an example - As you probably know i'm coming back from a hamstring tear. Or whatever it is. Lets just call it a pi$$ed off hamstring (i'm actually seeing my physio on Fri, over 6 months since it happened, lol. Like to take my own advice, ya know).
So, a few months ago, I let the meathead out. I discovered I could do rack pulls and squat high with a close stance without pain. I went in and squatted, then proceeded to rack pull. I didn't go completely nuts. Went up to 160. I figured if I kept it at sets of 8, I would be fine. I was worried about how the hamstring would respond. The next day came and, the hamstring was fine, but my lower felt like it had put through a meat grinder.
I went from practically zero load on my lower back to 160KG x 8 x whatever it was, plus 100kg x 8 x 5. It wasn't complicated, it was stupidity. Can't believe I never seen this coming. It's the meat head. He lowers your IQ by about 90%.
As a result I ditched my plan to keep doing rack pulls and just worked away at the squats. Came up with a strange plan just off the top of my head one sunday in the gym. I wouldn't go over 90KG until I could do 5 sets of 10 with 90KG to powerlifting depth. This is what i've been doing the last few months. It started like this,
week 1: 10 x 50, 60, 70, 80, 90
week 2: 10 x 60, 70, 80, 90, 90.
When I got to 5 x 10 with 90kg, I lowered the depth. I done this until I got 5 sets of 10 at 90KG at PL depth. Now I just ramp up sets of 5, going 10 KG heavier each week (hamstring permitting). I'm at 120KG, now.
I just never done DL's until about 4-5 weeks ago. I work up in triples from 60KG, adding 5KG each set, so I get LOTS of sets at light weights. I go until my hamstring "nips", then leave it. Interestingly, this happened at 90KG first, and has moved up 10KG every week, so i'm at 160KG now.
Why 90KG on squats? Just because it's not that heavy to me but, I break a sweat doing it. Why 5 sets of 10? Pretty much just because I hate them, and figured sets of 10 would build "tissue tolerance". The DL's, I played by ear, really.
Bottom line is, if you calculate the volume of your squat work out - weight x reps, and see what it amounts to, it's no wonder you were in pain. The meat head makes this a lot more complicated than it needs to be, but it's actually really simple. Too much too soon!
I'm not telling you to do what i'm doing, just letting you know that it happens to the best of us lol. Also, don't over complicate as a result. Get back on your plan and EASE back into squats. Remember your plan was working before, you just went all meat head for a while.
Forget about the weight you are lifting when you're coming back from an injury, too.
3 weeks-ish would be perfect, i'm off this weekend and so will be jam packed the week after making up sessions, then i'll be back to my normal schedule .
p.s i'm actually "allowed" to bring a guest at weekends LOL. I've been "sneaking" people in without an actual need to be sneaky.