Originally Posted by
BareSteel
I think you're skinny. Hell, I think I'm too skinny too. But your bodyweight goals are of course strictly up to you - I'm just coming at you assuming you want to get better at lifting in the most efficient way possible, which means more mass.
I'd guess that the post was moved because there have been similar questions about resets in the past and your post didn't bring up anything very new or unusual to add to the board.
Precise percentages are tough to give for deloads when a lot of time has passed since the lifter was at his or her strongest point. Here is a qualitative guideline: Pick weights that permit perfect form, but still make you work a little bit. That's your starting point. Build from there. Finding these weights will require some trial and error to the extent that your first one or two days back in the gym will be what I call 'test days.' You'll do a few warm up sets, then try to use your best judgement to gauge where your work sets could be. Too light? Do a slightly heavier set. Too heavy? Rack the weight and select something lighter. For these kinds of sessions, you usually end up doing several more warm up sets than you otherwise would, so it's my personal opinion (based on my own limited experience) that doing just a single work set of five is sufficient on the first day back. The goal is to find your starting point, and if you do that accurately, I say mission accomplished - no need to add any more volume on that day.
No need to video for bar speed if you have the experience to feel how hard you're working. Just ensure good technique. Remember that you'll initially pick up the slack pretty quickly, so don't be distressed by a really light first few days back to the gym.