Mariusz Pudzianowski..........

Mariusz Pudzianowski's Training CycleS


Monday
Morning Gym Session (9.00)

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 (for hamstrings)  6 sets of 20 reps
Leg Extension (for quads) 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 Event Training (19.00) with Strongman Equipment
    
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 Gym Session (9.00)

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 (19.00)

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 Gym Session (9.00)

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 (19.00) -  Same as Monday plus powerstairs and so called parallel stairs#