Training after operation

Hi all

I had a lower back operation almost 3 months ago. No screws & steel plates, just a popped disk.

Recovered completely and now back in the gym. My question is this - have anyone here have the same type of injury? If so what post rehab program did you follow?

At this stage I've been cut loose from rehab but frustrated like hell cause all my appeals to my biokentics has been met with "Why in the world would you want to benchpress more than your bodyweight??" and "Why would you want to bulk up? You are in good shape and dont need more muscle mass."

I realise I must take special care of my lower back so no heavy squat & deadlift but what exercises would be good for those areas? Also any ideas on a 1st month back in gym program?

Just throwing it out there, if anyone have some ideas/advise/previous experience it would be appreciated. Not getting ANYTHING from the people I know here.