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MARIUSZ PUDZIANOWSKI

Monday

 

Morning Training Session

 

Back Squat:

Warm-up – 8 sets, pyramiding from 60 to 160kg

Work sets – pyramiding from 160 to 280kg, reps going from 6 down to 2

Mariusz performs his squats olympic-style, he uses knee wraps and a belt.

 

Leg Curl

• 6 sets of 20 reps

 

Leg Extension

• 6 sets of 20 reps

 

Pull Up

• 6 sets of 15 reps

 

Chin Up

• 6 sets of 10 reps

 

Behind-the-neck Pulldowns

• 4 sets of 15 reps

 

Barbell Rows

• 4 sets of 15 reps

 

Abs

• 6 sets of 30 reps exercises used (haging leg raise, bends, various)

 

Afternoon Training Session

 

Sandbag Carry (130kg on back)

• 3 times 170 meters

 

Conan’s Wheel (290kg)

• 3 times 2.5 revolutions

 

Tire Flip

• 3 sets of 10 flips

 

Tuesday

 

Morning Training Session

 

• Front Squats

work up to 250

 

Calf Work

• 6 sets of 15 reps

 

Standing Military Press

• Warm-up sets – 7 sets of 60 to 100kg

• Work sets – 6 sets pyramiding up from 110, 120, 130, 140kg for 5-4 reps

 

Deadlifts

• Warm-up sets – 6 with 200kg

• Work sets – work up to 300kg

 

Good Mornings

• 8 sets with 100kg

 

Afternoon Session

 

Bushman’s Walk

• 300 kg 3 x 15 meters

 

Presses with Machine Used in Competition

• 3 sets of 10 reps with 120kg

 

Parallel Crucifix

• Hold 40kg weights for 30 seconds

 

Wednesday

 

Morning Training Session

 

Bench Press

 

• Warm-up sets – work up to 180kg in 8 sets

• Work sets – work up from 150kg to 220kg, going from 8 down to 2 reps

 

Barbell Extensions

• work up to 80kg

 

• Standing French Press

 

Afternoon Training Session

 

• Same as Monday but add power stairs and parallel stairs

 

Same as Monday but add power stairs and parallel stairs

 

Mariusz Pudzianowski