This may be mildly off-topic, but I applied this template to front squats because, "Strong!" says IT can be applied to front squats so I figured, "why not this?", and because I've developed a pretty good case of golfer's elbow so thought laying off would help. And front squats are apparently good for you.....
Front squats have not helped my elbows, so I'm going to try something else as far as that goes..... They HAVE, however improved my front squats....
I started by doing a RM test with 36's and got 5 so I did 1.0 with 32's. After 4-weeks, tested 40's and got 5, so I re-did 1.0 but with 36's. All sessions were 30m, and I went pretty much full-out every session; though I did take a week in the middle of second 1.0 where I didn't do much due to a family vacation. Haven't re-tested the 40's (and probably won't bother), but a good comparison is:
Week 1 of 1.0 with 32's, "hard" day was 9 sets of 6.
Week 4 of 1.0 with 36's (8-weeks total), "hard" day was 14 sets of 6.
My last session (this past Friday) was 21-sets of 4 and it was pretty much a metcon.....
I'd probably carry this on for another 4-weeks with the 40's (assuming I can get 8-now), but I have a couple of long bike rides I've signed up for, so am going to switch over to more endurance work for next 8-weeks or so. I plan on trying to maintain strength levels with 2-30m sessions of Dan John's armor building complex (maybe that's supposed to be capitalized?
) per week. Probably will use 40's (may have to push press this; we'll see how far my presses have fallen off in 9-weeks, I suppose) one session and 32's the other. Concluded that trying to do anything other than go for a long walk on off-days was too much with all those front squats..... With ABC, I'll be at a MUCH lower volume of FSQT's; especially if only 2x per week. I'm also hoping that 2x per week will be perfect antidote for the elbows (enough stress, but not so much I can't recover).
I'm definitely coming back to the high-volume front squats though. My "trunk" has really never felt so solid. Waist is definitely trimmer....