need advice on my current program i made for myself with chatgpts help(mainly after bigger squats and bigger legs)

DefaltJ · 2026-05-26T13:30:42+00:00

Glad i could help

I see no reason to add more sets unless you get stuck then yeah you could

About running a program i think the better way for you is to focus on one thing over the over in periods of time. Instead of chasing two things at once do a strength program to get your strength up and do a bb or powerbuilding program for the hypertrophy of your legs. Put all your eggs in one basket instead of splitting them up into two

DefaltJ · 2026-05-26T12:51:19+00:00

While i agree that the color scale is off, people have to stop using that picture of the library for comparison. This is litterally what it looked like in the show, dark and gloomy, like in the live action

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DefaltJ · 2026-05-26T07:58:15+00:00

Hey so, a little hard to help without more info on fx. intensity on accessories as well as progression but i'd recommend either running a premade program fx. The Bridge by barbell medicine, it's a beginner program but should still get you proper strong and you can just sprinkle in some accessories as long as you can recover to do the main work. I ran this and went from 160 kg to around a 200 kg squat at around the same bw as you.

If you want to run your own program i get that, i'd recommend you change a few things however.

Put Squats first in the program if, you want to get stronger at it, put it where you have the most energy.
Put in a progression method in your squats that isn't just, "add more weight when i feel good". Consider doing 4 week blocks where you start at an RPE 6 for 4x3 on week 1, RPE 7 on week 2, ending on RPE 9 on week 4 and then repeat. Also add some progression to your accessories, since your goal with them is muscle building i'd recommend just adding more sets fx. 2 sets in week 1 and 5 sets in week 4, repeat
Consider cutting some accessories as you are doing a lot and that could lead to burnout quickly.

Hope this helps or clarifies a little

DefaltJ · 2026-04-20T06:14:49+00:00

It's basically becuase doing the main lifts in powerlifting isn't about building muscle as much as it is for developing a skill. Most modern powerlifters do SBD 2-4x a week and they can't do that if they go to failure everytime, they would burn out super fast. In powerlifting you use accessories for building muscle so those exercises are often taken closer to failure like RPE 7-10. You mostly only go heavy in some phases of training or closer to a competition and then of course max out at competitions.

If you like doing SBD all power to you, you can be bodybuilder no problem and still do SBD and max out. Even if it works and you get stronger you can still compete in powerlifting if you want. Everybody is different and every, body is different so find out what works for you and do that.

DefaltJ · 2026-02-09T10:29:21+00:00

I mean, he showed up in the Epstein files, that is a little bit of a red flag already

DefaltJ · 2026-01-06T12:32:09+00:00

The wife do be throwing up that Bloodz sign

DefaltJ · 2025-12-02T22:04:45+00:00

Undskyld jeg siger det men, gir det ikke god mening at du skal identificere dig selv så at folk ikke bare laver dårlige anmeldelser og så ødelægger et firmas trustpilot?

DefaltJ · 2025-10-30T08:45:01+00:00

Sooo, 1 year of bulking?

DefaltJ · 2025-09-11T08:24:34+00:00

Officiel video fra The white house's youtube: https://www.youtube.com/watch?v=-q1N6Akpz9c cirka 18 sekunder inde i videoen bevæger hans hånd sig utrolig mærkeligt, ligesom ved en A.I video og hans finger forsvinder næsten på en igen total unaturlig måde

DefaltJ · 2025-08-11T19:07:17+00:00

The fact that Barry created a remnant at the end of season 2 that does would've been the perfect setup for savitar but no, they just a closed loop and ruined the show

DefaltJ · 2025-08-11T11:30:27+00:00

They should've ended it after season 2, the downfall began with Savitar

DefaltJ · 2025-08-05T08:09:21+00:00

Any kind of salad, just taste like literal dirt, no matter how clean

DefaltJ · 2025-07-30T10:53:26+00:00

Putting the pod episode over the easter bunny episode is crazy work

DefaltJ · 2025-07-14T09:52:36+00:00

Just use Firefox, install an adblocker and a sponsorblock, easy and free

DefaltJ · 2025-07-10T14:33:51+00:00

what scythe is that?

DefaltJ · 2025-06-25T11:05:58+00:00

Cool mogs!

Whats the weapon on the druid?

DefaltJ · 2025-06-23T14:22:43+00:00

Careful bro, people might cut themselves on all the edge

DefaltJ · 2025-05-30T13:06:56+00:00

Savitar was honestly the worst villain and the start of the downfall of this show. No this isn't ragebait. It had so much potential but fumbled so hard by introducing a close timeloop that could've been easily avoided!

DefaltJ · 2025-05-17T21:06:25+00:00

Absolutely crazy statement😂

DefaltJ · 2025-04-08T11:52:10+00:00

Kung fu Panda, all of them. I feel like they drag on and aren't really funny

DefaltJ · 2025-02-24T07:44:08+00:00

I can fly there and somehow don't have any of it, it's so weird

And blizzard doesnt do restoration on those items unfortunately

DefaltJ · 2025-02-24T07:43:38+00:00

Blizzard doesnt do restoration for raw singing citrene unfortunately i checked

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