Deadlift Training Routine for Powerlifting    

Example

week 1. 320 kg x 3 reps x 4 sets
week 2. 330 kg x 3 reps x 4 sets
week 3. 340 kg x 3 reps x 4 sets
week 4. 350 kg x 2 reps x 3 sets
week 5. 360 kg x 1
week 6. Peak week. 380 kg x 1 rep
week 7. <— Rest week.
week 8. Light week. 200 kg x 3 reps + stretching
This weekend—competition.

Deadlift Technique
   

1. Be agressive—under control.
2. Before you take the bar, go through the whole motion in your mind.
3. Feet are ±15-20 cm apart.
4. Let your shins touch the bar before you bend down to take the bar.
5. The bar must touch your legs at all times during the pull.
6. Grip the bar with your whole hand, not only with your fingers. Use a reverse grip.
7. Take a squat position before the lift, then try to squat the bar from the ground. Push with your legs before trying to lift with your back.
8. Tense your whole body and fill your lungs.
9. Keep your trapesius (“traps”) stiff and try to pull up your shoulders before you start pulling. (Depending how high you are off the floor.)
10. Look 5-6 meters in front of you on the floor before pulling.
11. After you squat the first part of the deadlift, pull right through—bar against your legs all the time till you finish with the shoulders back and legs straight.