Updated: Oct 13, 2020
You can’t go wrong with basic progression.
After a long break from the gym, its probably not a good idea to start a program based on your old maxes.
This will probably lead to using too much weight and possibly jacking yourself up before you can get back to where you were pre quarantine.
One way you can figure out where to start is by finding a moderate rep max that isnt your true 1 rep max.
All you have to do is start with light weights to warm up.
From there do a few sets of 5 until the bar starts moving slower. Slower does not mean almost hitting failure.
This is that moment where the little voice in your head says “this is getting kinda heavy”
From there do 2 sets of 5 with that weight.
On the 3rd and final set push it and see how many you can get.
Being that you haven’t trained heavy in a while, id leave 1-2 reps in the tank. So get close to failure, but not too close.
If you can get 8 or more reps on that 3rd set, add 5 lbs the next week. If you get 10 or more add 10 lbs. If you get less than 5 lower your max by 5 lbs. If you get 5-7 keep it the same.
Do that every week until you stop seeing progress.
This could last months or years depending on your training age, so gods speed and enjoy the gainz