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Interview with Sigfus Fossdal – Icelandic Powerlifting Giant

Yesterday I had a great opportunity to interview one very very strong man, Sigfus Fossdal.   Sigfus has set records in the World Powerlifting Federation and is a true colossus in the sport.  I have included in this blogpost video footage of him competing in the Squat, Deadlift and Bench Press.  The videos have to be seen to be believed!!

Here is the un-edited interview which I had with him.

You are a World Powerlifting Federation Record holder.  What are you best lifts in competition for the Squat, Deadlift and Bench Press?

My best lifts in competition are 435 kg in squat, 345 kg in benchpress and 347,5 kg in deadlift. My best total is 1090, but I did that with a torn hamstring. The total is put together with 435-345-310.

Sigfus Bench Presses 345kg - Click on the picture for the video !   Sigfus Squats 435kg - Click on the picture for the video !   Sigfus Deadlifts 340Kg - Click on the picture for the video!

How did you get into Powerlifting?

When I was 13, one of my best friends saw an advertisment for one month free training in olympic lifting. We went there 3 friends, and after the month I quit but the two of them finished the winter season. The next fall only one of

them continued but he had turned to powerlifting. I decided to start lifting again with him, and have done since, now for 13 years and counting. I trained with him for 2 years, and since then have had many training partners.

What is your favourite lift and why?

My favorite lift is the squat. There is something about the mentality you have to have. Like Scott Carthwright says, you have to be fearless. I like to say you just have to be crazy enough to just go for it. Never lose faith in you ability to squat what you put on the bar. I just love it.

If you were told you could only use one exercise to train with, which one would you choose and why?

Again I would go with the squat. Second to that would be deadlift. Those two just give you full body strength, that can benefit so many different type of sports and other exercises.

How many calories do you consume on a daily basis?

When I am preparing for a meet I am eating from 7000 to 10,000 calories, but right now when I am off-season and trying to shape up a bit, I am eating from 3000 to 4000 calories.

Have you had any serious injuries?

Back in 2003 I broke my ankle pretty bad, but that had nothing to do with training or competing. It took me 10 days to get back on the bench, and from that time my bench was my best lift. But I always wanted to remain a full powerlifter so I kept on training for squat and deads, and finally years later at least my squat has gotten as good, but my deads still need more work. In october last year I tore my hamstring in training 5 weeks out from the meet. I gave it a long rest, and a week befor the meet I tried to squat 360 kg. It felt light but I lost balance and dropped it off my back. I said to my training partners, I am ready, and went to worlds and squated 3 good lifts 400, 420 and 435 which stood as a WPF world record for about 2 minutes, but is an all time highest squat in Iceland. But in the 435 lift my hamstring tore up again, so my deadlifts sucked. I have recovered fully from that.

How do you psyche yourself up before lifting the weight in a competition? What do you say to yourself?

I try to get intense but to stay focused, almost calm. I think about what I am going to do, and how I am going to do it. I go over the lift in my head, and I make my self believe that it is only a formality to finish it.

Why are powerlifting/strength events so popular in Iceland?

It is in our viking genes. We don’t tell storys of our forfathers thinking, we tell storys of them doing. We have many great strength legends in our nations history. And when strongman became a sport, Jon Pall Sigmarsson became not only a legend as an athlete, but a legend as a great human being. He was always nice to other athletes, people watching, and especially to children. He showed that Icelanders have the strongest men in the world.

What specific training techniques do you use, to increase your strength on the:
(1) Bench Press

Off-season I do 5 sets of 5, but closer to competition I somtimes use 8 sets of 3 reps.

(2) Deadlift

I work alot with 8 sets of 2, and then some longer lifts, for less weight and more reps. Benidikt Magnusson has helped me alot with my deadlifts.

(3) Squat

Off-season I do 5 sets of 5, but work up with about 3 heavy sets of 3 reps when building up to a meet. I also use box squats alot to help me get explosive, and to get a good workout with less weight on my back.

I work in all three exercises with just 80%, I have found it works better than working with 90% and higher.

Do you have  specific weights you are aiming for for each of the 3 lifts in the World Powerlifting Championships this year?

I am still working on how this winter will be. If I go to the worlds it will be a double ply, at WPC worlds held in Finland. I dont really know my strength in double ply, but I would like to squat over 500 kg, bench 400 kg, and get my deadlifts around 380 kg, but we will see how the equipment will work for me.  (editors note: double ply refers to the special protective shirts which powerlifters wear, which the more ply they are the more support and potentially the bigger the weights they can lift)

You mentioned previously about Jon Pall Sigmarsson, but what does he symbolise to Icelandic people, and why?

Jon showed us that it was more then ok to be proud of who we are. He showed us that if you dream big, anything can happen. Jon Pall is to me the greatest athlete to ever come from Iceland.

What would be the top 3 tips which you would give people who wish to increase their strength ?

Don’t train for too long, too heavy, eat well especially good fats and make sure to train with serious but fun people, at a place where they let you enjoy lifting.

Thanks Sigfus  that’s been great, we will follow your progress with great interest.