Intensity for "Ramp Up"

[MacGyver]

I used to lift fairly heavy for my size. I am just getting back into working out today, after a year hiatus.

Can any recommend a ramp-up period and intensities so that I don't go overboard when I start?

I know it's easy to try and go to fast/heavy and I don't want to kill myself.
"Listening to my body" probably won't work because it will either be telling me to lift heavier... or maybe get back to the couch!

I did a search, but if you could point me to threads that address this, thanks.

[Durk]

I would start with a weight that I would know I could do for 8-12 fairly easly possibly on the side of being too light. Then I would add like 5-10 pounds a week until I was at a spot I was comfortable with, and then maybe start going for the heavyer rep ranges. I have a friend who took a year off then started lifting again with his last years weights. He was a fairly strong dude. He ended up giving himself a hernia.

[MacGyver]

Thanks for the response Durk! I went last night for the first day back and did 10-14 reps, not to failure but to a good burn. Seems to be about what you mentioned. I have a feeling that no matter what I do, I will feel it after the 2 day mark because it is the first time back. No hernias though!