I appreciate you looking into it. TBH I am not diving into it full-on as I was before at this point for obvious reasons, but I am still incorporating some kind of daily squat to at least grease the groove. Any perspective from the gurus of that philosophy is great.
IIRC the first time around I would alternate heavy belted low-bar squats with lighter no-belt HB, front squats, or SSB squats. I’m pretty sure I did bench on heavy days and back assistance work on light days, and deadlifted 1x/week. I was for sure ego-lifting though – I’d get in the zone and run off of nerves on a daily basis which obviously wasn’t sustainable and did a lot of grinding lifts as a result. You actually made a great point which I remember from back then when you made the distinction between testing strength and training strength – I was definitely testing it.
So far, I have been doing my regular 4 day split in the morning, and doing 10 easy front squat singles supersetted with pullups or chins every day at lunch. I only really have a half hour to work with at lunch so I can’t go overboard, and I have a ton of time to milk linear progression as my elbow heals. I think there’s a ton of merit to the high-frequency method, though – both from my own confirmation bias and what I’ve seen in others.