Returning after a break: create a new starting point
Your old record is context, not an instruction for the first session back.
Notice what has changed
A break may involve less activity, illness, an injury or simply a different schedule. These are not equivalent situations. If the break followed a medical problem, an individual return plan may be needed rather than a generic online routine.
Keep the old record
Past training helps you remember exercises and equipment settings. It does not guarantee that the same workload is appropriate today. Preserve the history, but label your new starting point honestly instead of treating the first session as a test of lost ability.
Make the first plan manageable
Choose a session you can assess and repeat rather than trying to reproduce every exercise at once. The point is to learn how the current routine fits your life and capacity. This article deliberately does not assign a universal percentage of your former load.
Review before expanding
Look at the completed work and how the next planned session fits. Avoid changing several training variables together just to catch up. Persistent or worsening pain deserves assessment rather than being interpreted as proof that the comeback is working.
Use JJ FIT as a diary
Save only the sets you complete. A smaller first entry is more useful than an inflated target saved as an achievement. Compare the next sessions with this new baseline while keeping older achievements as background.