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I chose those posts from CB because I thought they were relevant in this case, he has other examples for different use cases which might help with your question. Im not an expert but my routine I use (for a runner is) I do some plyo warm ups and one warm up set and I do fewer total reps but more of them at your top end eg 3 x 5 @ 70kg
You're likely doing some higher reps there but not achieving as much hypertrophy as you think - you could probably do 3 or 4 x 5 of your top weight and gain more benefit.
Would deffo recommend bulgarian squat as an excellent all round exercise but don't see why you couldn't add it into that session if you just focussed on fewer total reps.
Tenderloin
This is all pretty interesting and raises a few questions. I've only gotten back into the gym in the last 5 weeks or so and given the above I'm clearly not training very efficiently!
Pic attached of my leg day yesterday.
If I'm interpreting the Chris Beardsley content correctly then the leg press and leg extension sets yesterday did far more harm than good? I'm wary of going heavier on the squat at the moment as I've had a lot of back issues in the past, so trying to increase load veeery gradually. I'd say the 65, 70 and couple of sets at 75kg sets were 'working sets', the others were warm up and that last set at 60 'cool down', is cool down even a thing or should I just bin that last set off?!
Guessing I should just focus on maximising those 4 working sets and sack off the leg press and leg extension?
Would including something else like Bulgarian split squats on leg day, which are a bit more glute-focused be ok or would that still be pushing me into diminishing returns/muscular damage territory?
Looking at frequency of every 5 days or so for this.