Session Notes Template for Powerbuilding Coaches

Use in FirstRep document

Warm-Up Routine

Essential to prepare lifters for both strength and hypertrophy work.

# Dynamic Stretching Duration *

Duration in minutes

Aa Warm-Up Exercises *

List of exercises

Main Lifts

Track the key compound lifts for strength development.

v Lift Type *

# Weight Lifted *

Weight in kg

# Repetitions *

Number of reps

# Sets *

Number of sets

Accessory Work

Programming isolation exercises to support hypertrophy.

Aa Exercise Name *

Name of the exercise

# Weight Used *

Weight in kg

# Repetitions *

Number of reps

# Sets *

Number of sets

Fatigue Management

Assessing the fatigue levels during sessions.

1-10 Overall Fatigue Rating *

1 (low) to 10 (high)

vv Recovery Techniques Used

Progress Tracking

Log progress in both strength and hypertrophy.

... Strength Goal Progress *

Describe progress toward strength goals

... Hypertrophy Goal Progress *

Describe progress toward hypertrophy goals

Nutrition Notes

Document dietary adjustments to support training.

# Caloric Intake *

Total calories consumed

Aa Macronutrient Breakdown *

Protein/Carbs/Fats ratio

Session Reflection

Reflect on the training session for future adjustments.

... What Went Well *

Describe positive aspects of the session

... Areas for Improvement *

Identify improvements for next session

Why Use This Template

Streamlined Tracking

Easily track both strength and hypertrophy progress in one document.

Holistic Approach

Encourages a balanced focus on compound and isolation lifts.

How to Use

Fill out the warm-up routine before each session to prepare effectively.

Log main lifts and accessory work to track performance.

Customization Tips

Adjust the number of sets and reps based on individual goals.
Incorporate specific accessory lifts that target weak points.
Modify recovery techniques based on personal preferences.

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Frequently Asked Questions

How do I balance strength and hypertrophy training?

Focus on compound lifts for strength and include isolation exercises to target muscle growth. Adjust volume and intensity based on your goals.

What should I do if I feel fatigued?

Incorporate recovery techniques, reduce volume, and ensure proper nutrition to manage fatigue.