Training Log
Training Log
Log every session. Weight, sets, reps, . Notes on what happened — how it felt, what you noticed, what changed.
Why This Matters
The athlete who logs their training sees patterns. The athlete who doesn’t, guesses.
- You’ll see when RPE creeps above target.
- You’ll see when progress stalls.
- You’ll see which days you felt strong and which you didn’t.
- You’ll see what actually works.
How to Log
Percentage-based: When the program says “squat 80% of for 3×5,” log the load, sets, reps, and actual RPE.
RPE/-based: When the program says “work up to RPE 8,” log the load you used, the sets, reps, and whether RPE matched.
Both: Track both when possible. Percentages give structure. RPE tells the truth about how the day actually went.
The Columns
| Field | What It Means |
|---|---|
| Date | When you trained |
| Lift | The exercise |
| Weight | What was on the bar |
| Sets × Reps | 3×5, 5×3, etc. |
| Target RPE | What the program prescribed |
| Actual RPE | What it felt like |
| RIR | Reps in reserve at end of last set |
| Notes | Anything worth remembering |
The Notes Field Is The Most Important
Weight and reps tell you what happened. Notes tell you why.
Write down:
- Sleep quality the night before
- Nutrition / hydration
- Stress levels
- Joint pain or discomfort
- What felt strong
- What felt weak
- Any technique cues that worked
Adaptive Frequency
Newer athletes (0–6 months): Log every single session. Notes should be 2–3 sentences minimum.
Intermediate (6–24 months): Log every session. Notes can be shorter — focus on deviations from normal.
Advanced (24+ months): Log every session. Notes can be brief — only flag what changed.
Journal Integration
The log feeds the Weekly Reflection and Monthly Reflection templates. Entries auto-populate reflection prompts.
Story Reference
[📓] The 1% Rule — small improvements compound over time.