Crazy you wrote this.
The last 8-10 wks since i picked up training again, i began with an upper lower split, making strength progression for 4 weeks, decent ones at that, i switched to a bodypart split, as id got my strength back to where it was.
I then began, smashing the weights reps between 8-12, and began seeing good gains. But last week I made the realisation I wasnt making the strength gains needed, therefore Ive changed things a little.
Main compound exercises 1-2, reps 4-8
Isolation exercises 1-2 , reps 8-12
and then maybe a widow maker set for legs, and some super pump shit for medial delts/tris, as those are the muscles which really lag.
Ive grown 0.5" on my arms, and an inch to my legs.