yeah I read about HST. I always find that kinda stuff so complicated, plus it pretty must directs everything you are going to do, reps and weight and all....
With a spreadsheet it isn't complicated at all. It provides direction about the reps, weights and also frequency, but you can decide the exercises and volume yourself. About 20 sets for a full body workout is a good guideline. In short, first 2 weeks 15 reps, followed by 2 weeks 10 reps, 2 weeks 5 reps, optional 2 weeks of 5 reps (eccentric only) (I skip those) and finally 2 weeks of 'active rest' (some light cardio, no weights). So the whole protocol is 8-10 weeks. During every 2-week phase, you slightly increase the load, so every 2nd Friday is a peak day.
