What do you do when you worked out for more than a year, then

Get on the floor.

Everybody walk the dinosaur.

>>42397864
im in a similar situation, bump

>>42397864
>~1 year of experience
You ARE a beginner

>>42397864
Muscle memory is real. It'll come back pretty fucking quick too. Just lift and don't be a faggot.

>>42397864
Hop back on a beginner routine, chances are you'll get out of the beginner stage quicker than previously but you still can't hop on an intermediate program from the get go

I did SS for 7 months around 4 years ago, peaked at 115 kg x 2 s, 100 x 5 b, 145 x 5 dl. Had to stop due to illnes, new job, etc. Started SS program again 4 years later. Just hit the same level I was at after 3 months.

Don't know if muscle memory is real, but I definitely had quicker gainz the 2nd time around. Could have been due to better knowledge (diet, routine, form etc.) though.

Also, start from a routine one level under were you were at (ie. intermediates go on beginner program), depending on how long you've taken off. This is discussed in depth in practical programming btw.

>>42397864
Go back to SS, start with maybe 1plate.
You'll progress fast for a while, shorter than before, with less deloads. Then you won't anymore and will have to change routine.