The deadlift can and will be trained in the same manner as the squat and bench press. Oh yes - three times per week! The deadlift works almost every muscle of the back, along with the hamstrings, quadriceps, glutes, hip flexors and forearms. To achieve the fullest potential in the deadlift, a powerlifter has to develop all these muscles. And what is the most effective exercise to work all these muscles? Right, the deadlift. If you train the deadlift three times per week there is no room for assistance exercises. There is simply no need to do exercises like hyperextensions, reverse leg raises, pull-downs, or shrugs. These exercises are great in the off-season since they may help you to prevent or recover from injuries, but as a powerlifter you must deadlift to pull some heavy iron in competition. Ask Ed Coan or Gary Heisey how they got so damn strong in the deadlift. I bet they didn’t get it by doing hyperextensions or other “sissy exercises”. 
        The training cycle is the same as for the squat and the bench press. It is an eight week cycle consisting of a high volume phase (I) and a competition phase (II).

Preparations 
        Before you can start with the 3x3 system you have to find out your current maximum in the deadlift. You can refer back to the squat or bench press article on how to do this. If you plan to use a formula the Epley is simple and it works well. 
        Once you have found out your current deadlift maximum increase it by 15 lbs. This is your projected maximum - the calculation basis for your training weights for the next eight weeks. You will use weights between 58-64 percent of this projected maximum during phase I and 60-95 percent in phase II.

Phase I: Week 1-4 
High Volume Phase: The high volume during phase I will be reached through multiple sets (5-8), moderate reps (5) and moderate percentages of your projected maximum (week 1-58%, week 2-60%, week 3-62% and week 4-64%). Each of the four training weeks consists of three workouts. That is 12 workouts altogether. Make sure to get enough rest between the workouts. I would recommend one day off between the workouts and two days off after the completion of each training week. Important: Don’t use equipment. No belt and especially no straps! Don’t bounce the bar off the floor. Let the weight rest for a moment and then pull again. 
        Using the “energy saving method” (ESM-method) (see part 2 of this series for detailed information) for the deadlift is of major importance. Just put in as much energy as you need to complete each rep and set. The moderate percentages between 58 and 64 percent can be handled with less than maximum effort. Concentrate on using perfect technique. The ESM-method will build your confidence for the heavier weights. Using only half of your energy and power for a set with 64 percent of your maximum will build a “mental reserve” which will lead to higher confidence for the weights in the 80-95 percent range. You just have to put in more energy. 
Special tip on grip strength: 
        This advice comes from Rudolf Kuester of Germany. Kuester was one of the strongest deadlifters in the world in the late eighties. His personal record in the deadlift is 880 lbs. at superheavyweight. Partial reps with weights above 100% or just holding a very heavy weight for 10 seconds does not help the lifter to strengthen his grip. In order to improve your grip strength you have to extend the pulling phase by standing on a platform. This will force your hands to work harder. Example: The time you need to pull 700 lbs. standing on the floor to a lockedout position is definitely shorter than pulling 700 lbs. standing on a five inch platform. Pulling 700 pounds while standing on that platform will extend the pulling phase. This will make ‘your hands stronger.” You can incorporate this approach in your routine during the high volume phase by using different platforms. I recommend three different heights: 3, 6 and 10 inches.

Phase 1: Week 1-4 
High Volume Phase: (current maximum: 600 lbs./projected maximum: 615 lbs.)

Week 1

• Day 1: deadlift 5-8 sets of 5 reps with 58% of 615 lbs. =355 lbs.
• Day 2: deadlift 5-8 sets of 5 reps with 58% of 615 lbs. = 355 lbs. 
• Day 3: deadlift 5-8 sets of 5 reps with 58% of 615 lbs. = 355 lbs.

Week 2

• Day 1: deadlift 5-8 sets of 5 reps with 60% of 615 lbs. = 370 lbs. 
• Day 2: deadlift 5-8 sets of 5 reps with 60% of 615 lbs. = 370 lbs.
• Day 3: deadlift 5-8 sets of 5 reps with 60% of 615 lbs. = 370 lbs.

Week 3

• Day 1: deadlift 5-8 sets of 5 reps with 62% of 615 lbs. = 380 lbs. 
• Day 2: deadlift 5-8 sets of 5 reps with 62% of 615 lbs. = 380 lbs.
• Day 3: deadlift 5-8 sets of 5 reps with 62% of 615 lbs. = 380 lbs.

Week 4

• Day 1: deadlift 5-8 sets of 5 reps with 64% of 615 lbs. = 395 lbs. 
• Day 2: deadlift 5-8 sets of 5 reps wIth 64% of 615 lbs. = 395 lbs. 
• Day 3: deadllft 5-8 sets of 5 reps with 64% of 615 lbs. = 395 lbs.

Phase II: Week 5-8 
Competition Phase: During the competition phase the volume will be reduced dramatically and the intensity will be increased moderately week by week. This will help the lifter to get used to the heavier weights. Use your powerlifting equipment (suit, belt, and wraps) only for the heavy singles. 
The number of workouts and the off days are the same as in phase I. The sets and reps for phase II are as follows: 
        1. Technique and power-training: You will perform three sets of three reps with 60% of your projected maximum. This will be done twice a week. The percentage will be constant during the phase. 
        2. Maximum strength training: 
One workout each week is reserved for the maximum strength training. You will use 80-95 percent of your projected maximum for one to two sets of one rep for each exercise. I used to max out in the deadlift on Monday.

Phase II: Week 5-8 
Competition Phase: (current maximum: 600 lbs., projected maximum: 615 lbs.) 
While the percentage for the technique training will be constant the percentage for the maximum strength training will be increased weekly by five percent.

Week 1

• Day 1: deadlift 1-2 sets of 1 rep with 80% of 615 lbs. = 495 lbs.
• Day 2: deadlift 3 sets of 3 reps with 60% of 615 lbs. = 370 lbs.
• Day 3: deadlift 3 sets of 3 reps with 60% of 615 lbs. = 370 lbs.

Week 2

• Day 1: deadlift 1-2 sets of 1 rep with 85% of 615 lbs. = 525 lbs.
• Day 2: deadlift 3 sets of 3 reps with 60% of 615 lbs. = 370 lbs.
• Day 3: deadlift 3 sets of 3 reps with 60% of 615 lbs. = 370 lbs.

Week 3

• Day 1: deadlift 1 set of 1 rep with 90% of 615 lbs. = 555 lbs.
• Day 2: deadlift 3 sets of 3 reps with 60% of 615 lbs. = 370 lbs.
• Day 3: deadlift 3 sets of 3 reps with 60% of 615 lbs. = 370 lbs.

Week 4

• Day 1: deadlift 1 set of 1 rep with 95% of 615 lbs. 585 lbs.
• Day 2: deadllft 3 sets of 3 reps with 60% of 615 lbs. = 370 lbs.
• Day 3: deadlift 3 sets of 3 reps with 60% of 615 lbs. = 370 lbs.