Have a read of Body by Science from Doug McGuff MD and John Little. You're looking at a maximum of one high intensity workout every five days or so to start with and decreasing to one every couple of weeks. Each exercise set should take 50 - 90 seconds with one rep every 10 - 15 seconds in perfect form with no holding of the breath to push out harder.
I've just read the book and will be giving it a go.
Why use a sledge hammer to crack a nut when a steam roller is even more effective, and, is fun to drive.