That’s some nice front squatting! You’re training for cycling you mentioned before. What kind of cycling? Short distance I’m guessing from the explosive sets or is that helpful at any distance?
Heh - thanks. My record is 140kg for a single, but that's when I was (relatively) strong. As to distance, I am basically a "full throttle to 20 miles" person: poor as a classic cyclist, but I play to what I think are my strengths.
Regarding the actual training, literature says "strength training is important for cyclists," but essentially 70-80% 1RM is optimal... The front squats yesterday were probably 90% (too high) which is why cycling intervals today felt like a drag.
Front squats because quads, but no press work because my shoulder is still healing (tendinitis). I am basically doing big primary lifts for strength (deads and squats) with accessory lifts in the hypertrophy range (stronger muscles are more efficient, but I don't really do enough sprinting on my bike to properly realise the transfer of gains), but I also find that I progress better when cycling a few weeks of 8-10 reps (please not for front squats!) with the same of 3-5 reps... But we shall see how that pans out.!