There ya go then, we got ourselves the basis of a routine already!
So we're looking at low reps, up to 4 days a week but no more. You're an intelligent guy Carl, i'd just sit down for 10 minutes and piece together a routine based on:
Your favourite lifts
How often you can perform each lift
Arrange exercises toward a H/L/M schedule.
Plan on avoiding cardio near your heavy days.
So plan your own, based on what you know works. We've already established a few ground rules that you want, so we're pretty much there.