not lifting, then lifting?

i have not lifted weights in 3 months. For the 2 weeks i started again just doing power cleans that is it or some ab pulldowns. I hadnt lost much strength at all in the power cleans i maxed out on it first time i did it after long layoff and got 1RM of 175 my best is 185. Also Im wondering how to take the progression to weights again especially in weeks of competition…what to do? I stopped cause it is always getting me injured, but now its getting better but im always hesitant to start again until after competition months cause i always somehow get injured. This all stems from my short right leg problem being anatomical and my flat feet (which i got orthotics for) Suggestions appreciated thank you.