Mariusz Pudzianowski's Sample Training Cycle - UK-Muscle Body Building Community

samurai69 · 08-07-2005, 05:26 PM

Mariusz Pudzianowski's Sample Training Cycle

Mariusz trains twice a day, five days a week. Below you'll find a sample workout routine as well as the loads used for various exercises.

Python's Training
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

These are just excerpts of Mariusz's training program. Each of his training sessions is precluded by 15-min of skipping rope (of course, he used to be a boxer). He finishes every workout with abdominal work. On top of all this, there is twice-a-week karate practice and recovery work which includes swimming. (...). You can also find Mariusz doing his medium-distance runs.

Tuna_boi · 08-07-2005, 06:10 PM

Holy crap thats hard core. WTf is the bushman walk ..

OGX · 08-07-2005, 08:08 PM

****ing hell man! no wonder hes so riped! surely he only starts this routine a few weeks before the comps just like boxers train before fights!

**hackskii** · 10-07-2005, 06:25 PM

ONE SMART COOKIE · 11-07-2005, 01:59 PM

Well thats what I call "VOLUME" us Polish Guys sure do like our Volume training:lift:

shovel man · 12-07-2005, 06:32 PM

wonder what his roid stack looks like & if hel ever turn to bb in the future

Timmy Smooth · 12-07-2005, 06:55 PM

"Conan's Wheel"? What, like outta Conan the Barbarian? Pushing a big f*ck-off mill or something? Wild! Don't tend to get many of them in your average Fitness First!

samurai69 · 12-07-2005, 09:28 PM

Quote:

Originally Posted by Timmy Smooth

"Conan's Wheel"? What, like outta Conan the Barbarian? Pushing a big f*ck-off mill or something? Wild! Don't tend to get many of them in your average Fitness First!

In the really old ones you do

particleastro · 31-08-2005, 01:23 PM

100kg good mornings. Wow. thats imense.

R1 Mad · 31-08-2005, 04:11 PM

Bushman's Walk (Yoke) - Given the signal I lift a barbell that has attached to it two crates, one on each side. I then walk with the bar on my back for the given distance.

winger · 09-09-2005, 01:18 AM

Quote:

Originally Posted by OGX

****ing hell man! no wonder hes so riped! surely he only starts this routine a few weeks before the comps just like boxers train before fights!

I thought the same thing. I doubt he trains like that year round, unless he is on gear year round.

**big** · 09-09-2005, 08:16 AM

Quote:

Originally Posted by winger

I thought the same thing. I doubt he trains like that year round, unless he is on gear year round.

He is on test, GH and slin year round in very high doses.

You don't look like that by cycling!

winger · 09-09-2005, 01:33 PM

Quote:

Originally Posted by big

He is on test, GH and slin year round in very high doses.

You don't look like that by cycling!

No wonder he looks so good. ;)

08-07-2005, 05:26 PM	#1 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,076	Mariusz Pudzianowski's Sample Training Cycle Mariusz Pudzianowski's Sample Training Cycle Mariusz trains twice a day, five days a week. Below you'll find a sample workout routine as well as the loads used for various exercises. Python's Training 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 These are just excerpts of Mariusz's training program. Each of his training sessions is precluded by 15-min of skipping rope (of course, he used to be a boxer). He finishes every workout with abdominal work. On top of all this, there is twice-a-week karate practice and recovery work which includes swimming. (...). You can also find Mariusz doing his medium-distance runs.

08-07-2005, 06:10 PM	#2 (permalink)
Tuna_boi Official Uk-Muscle Mascot Join Date: Oct 2004 Location: Banded Posts: 931	Holy crap thats hard core. WTf is the bushman walk .. __________________ "Don't you smile at me like that. That's not even a real smile- just a bunch of teeth playing with my mind!" "My size? My size is the amount of space I fill up. Thanks for asking." Winny is for horses-Insanity ( exactly that ) see it eat it and join a gym- Moray muscle "you musat get stronger every week to grow fast" - Myseone ( Lmfao )

10-07-2005, 06:25 PM	#4 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	WOW! __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

31-08-2005, 01:23 PM	#9 (permalink)
particleastro Board Geek Join Date: Aug 2004 Location: Egham Posts: 346	100kg good mornings. Wow. thats imense. __________________ "I may not make the cover of the Rolling Stone, but at least I know my life's my own..."

31-08-2005, 04:11 PM	#10 (permalink)
R1 Mad The Italian Stallion Join Date: Mar 2005 Location: Hertfordshire Posts: 465	Bushman's Walk (Yoke) - Given the signal I lift a barbell that has attached to it two crates, one on each side. I then walk with the bar on my back for the given distance. __________________ Luke aka R1 Mad :rolleye11 -You're only supposed to blow the bloody doors off- Getting forgiveness is easier than getting permission

08-07-2005, 08:08 PM	#3 (permalink)
OGX core monster Join Date: Aug 2004 Location: Scotland Posts: 336	****ing hell man! no wonder hes so riped! surely he only starts this routine a few weeks before the comps just like boxers train before fights!

11-07-2005, 01:59 PM	#5 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,015	Well thats what I call "VOLUME" us Polish Guys sure do like our Volume training:lift:

12-07-2005, 06:32 PM	#6 (permalink)
shovel man Looking Freaky Join Date: Aug 2004 Posts: 666	wonder what his roid stack looks like & if hel ever turn to bb in the future

12-07-2005, 06:55 PM	#7 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	"Conan's Wheel"? What, like outta Conan the Barbarian? Pushing a big f*ck-off mill or something? Wild! Don't tend to get many of them in your average Fitness First!

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