Here is a pretty cool interview with Konstantin Pozdeev.
He is one of the strongest Deadlifters to walk this planet right now (405kg at 103.5kg, sumo) and comes across like a really nice dude.
Thanks to Dmitry Spiridonov (video) and Mike Israetel (translation).
My Notes from the Interview:
- Height: 178cm
- started training in 2000, did a full meet after his first month (110 + 70 + 140)
- had a coach who trained people in weightlifting
- he paid for his coaching from the beginning, thinks that is important
- works 2 jobs to support his family
How did he chose Sumo over Conventional Deadlifts?
- started out conventional
- had a lot of back pain pulling conventional
- when he tried sumo he added 20kg to his best pull right away
- trains 3 times per week
- alternates 1 session for Squat and Bench Press 1-2 for Deadlift (1 heavy, 1 lighter)
- pulls conventional and sumo in training
- usually does 5 working sets, if the weight is really heavy it might be only 3 sets or just 1 or 2 top sets
- preparing for a meet, it’s a pyramid up, every training session is heavier than the previous one
Favorite Assistance Exercises
- Hyperextions, usually 5 working sets, 10 reps
- for upper body assistance he does only abs
- other than that Best Assistance Exercise for Deadlifts = Deadlifts. Same goes for all the other big lifts
- though he does conventional pulls , block pulls
- tried bands and chains in his general preparation phase (to work on his acceleration)
How often does he peak?
I think maxing should only be done in competition, not in regular training.
Taper before Competitions
- tapers about 4-5 days before competition
- volume goes down a lot on the first day
- second day it’s a very light training session
- last session before the meet he “it’s just warm-up”
- uses bands, the usual rotational exercises for shoulders
- stretches inner thighs, (butterfly stretch). he does it especially when he notices that during a lift his knees have trouble staying out
- works on mobility for as much time as he thinks he needs to perform the lifts with good technique
- stretches lower back after training. using the Weighted Pike Stretch [Video Here] to counter compression from the lifts. [Also see this Spinal Decompression post]
Ultimate Deadlifting Goals
- “420kg, maybe 430kg”. He thinks it depends a lot on sponsorship
- Deadlift set up goal is to produce maximum force / acceleration
- good starting position= maximally stretched muscles / tendons, tight setup
- currently treats torn posterior menisci (both knees)
- has some back problems too