It's often easier to do a full reset on a crashed tank than it is to incrementally pull it back into shape.
You can use your old rock (see Myka above). Might as well use this as an opportunity to swish it out in some clean SW to remove detritus. Ditch the existing sand for a few water changes (as in throw it away, don't store it somewhere to reuse). Add a fresh layer once things have settled out and you notice less "shedding" from the system. Go thin, <3/4" or so and use something coarse. You can also use some of those bacterial additives, they're pretty good nowadays and worth the cost of admission.
Also, don't be afraid to do several LARGE (50-90%) water changes during the restart. Just make sure it's been premixed and heated appropriately.
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This and that.
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