Settings, and recent projects import after settings sync and old installs.

I use intellij Toolbox to manage installs etc... currently i'm on 2018.3.
In recent months I tried to use settings repo sync then update to a newer version of intellij (2019).
I've since turned off or unset the settings repo sync because of my issue below.
It didn't bring over any of my settings and my list of recent projects.
I kind of use recent projects as a crutch because I develop in so many places.
I've tried deleting my new install settings files and directories for the 2019 versions.
Then updating to the 2019 version again and it never pops up the dialog to ask if i want to import the settings.
I also don't get my plugins or recent projects. 

This has prevented me from upgrading to a newer version which kind of stinks, does anyone know what files I can delete
to get the install to start fresh and ask me where to import things from again and treat the upgrade as if i never did it before?


Any help would be much appreciated, i didn't find a good matching article because of the stupid path i took to get myself here.