Home » Mastering the Deadlift: Unveiling the 3X Bodyweight Technique!

Mastering the Deadlift: Unveiling the 3X Bodyweight Technique!

by Gym Slacker

How He Deadlifts 3X His Bodyweight! (THE PLAN)

Building a Strong Foundation

Today, we are diving deep into Jesse’s deadlift journey and how he was able to deadlift an impressive 3 times his bodyweight. But before we get into the specifics of his training plan, let’s talk about the importance of building a strong foundation.

Jesse’s journey began with addressing his postural, mobility, and flexibility limitations. As a strength coach and physical therapist, I always emphasize that strength is the base of the pyramid, but stability, mobility, and flexibility form the root system beneath. By fixing these issues first, Jesse was able to create a solid foundation to work off of.

Addressing Weak Points with Accessory Work

To achieve a big deadlift like Jesse, it’s essential to incorporate accessory work to address weak points. Jesse utilized exercises such as straight arm pushdowns, Romanian deadlifts, high pulls, hip thrusts, lat pulldowns, and power shrugs to strengthen the components of his deadlift. By targeting these weak areas, Jesse was able to use smaller muscles that were causing him to fail, especially at lockout. These exercises played a vital role in helping Jesse develop a super strong deadlift.

Strengthening the Grip

Another key aspect of Jesse’s deadlift success was his focus on strengthening his grip. A weak grip can hinder your ability to hold onto heavy weights. Jesse incorporated weighted carries and dead arm hangs into his training program to improve grip strength. These exercises allowed him to lift more than 3 times his bodyweight with ease.

The Training Plan

Jesse followed the ATHLEAN-X training program called Old School Iron, which played a significant role in his deadlift progress. The program consisted of three phases, each designed to target specific aspects of strength development.

During the first phase, Jesse followed a 3×5 scheme, performing the deadlift 1-2 times per week. With each deadlift session, Jesse added 5 lbs to his lift, gradually increasing his strength. He repeated this phase twice before moving on to the next phase.

The second phase focused on contrast wave loading, where the percentages of the lifts increased each time they appeared. This training stimulus allowed Jesse to experience consistent gains in his deadlift strength.

In the final phase, Jesse performed a commonly used scheme of 5×5, which is known for its effectiveness in building strength. The added volume in this phase contributed to increased strength with each workout, and the training plan also incorporated hypertrophy-focused exercises.

Treating Every Rep Like a One Rep Max

One of the most essential aspects of Jesse’s deadlift success was his approach to every rep. He treated each rep as if it were a one rep max, utilizing power and explosiveness throughout the movement. This approach allowed him to recruit muscle fibers that became accustomed to the demands of heavy lifting, leading to increased strength and muscle growth.

The Science Behind Strength

If you’re looking to get bigger and stronger, the Old School Iron training program is worth considering. This program incorporates the science of strength training to help you achieve your goals.

Jesse’s success story isn’t limited to just the deadlift. By following these principles, he was able to make significant progress in both his squat and bench press as well.


Jesse’s journey to deadlifting 3 times his bodyweight is a testament to the importance of building a strong foundation, addressing weak points, and following a well-structured training program. By focusing on stability, mobility, and flexibility, Jesse set himself up for success. Incorporating accessory work and grip strengthening exercises further enhanced his deadlift performance. The Old School Iron training program provided the structure and stimulus needed for consistent progress. By treating every rep like a one rep max, Jesse was able to recruit muscle fibers and build an elite-level deadlift.

If you’re ready to take your strength training to the next level, check out the Old School Iron training program and start your journey towards achieving impressive feats of strength.

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ATHLEAN-X™ June 18, 2023 - 3:11 pm

The deadlift is a great for building a strong back, but you might be surprised where it ranks for building big lats – https://youtu.be/w4vU3tzVM70

Jennings June 18, 2023 - 3:11 pm

The problem with programs like this is it doesn’t say anything about other muscle groups. Like cool, but do I just start ignoring squats and chest day? I doubt I’d have to start ignoring rest day in a program like this

prettyflaco_ Rick June 18, 2023 - 3:11 pm

proof that the deadlift is a shit lift for hypertrophy

Giacinto Marcellino June 18, 2023 - 3:11 pm

I see he's using belt, but weren't you against the use of the belts?

Monsiour Dupoint June 18, 2023 - 3:11 pm

How does one know what their weaknesses are? ie. how do you know what to work on the "build that foundation" in phase 1?

Matt E June 18, 2023 - 3:11 pm

7 years ago at age 41, I got my deadlift to 3x my BW…565 lbs at 188 lbs. Then I got a hip replacement a year and a half later. All that weight will destroy your joints eventually. It was a great accomplishment but probably wouldn't do it again if I had the chance to go back in time.

Sand NuggeR June 18, 2023 - 3:11 pm

Deadlifting 245kg while weighting around 77kg is really goddamn impressive.

Nad Khod June 18, 2023 - 3:11 pm

You have done great Jess. Q: when the weight is heavy, the lifters back posture looks scary to me, would explain how it works with heavy weights? Cheers

ukymon June 18, 2023 - 3:11 pm

Thanks guys.
Way to go Jesse! Keep it up Doc

Jeremy Kemp June 18, 2023 - 3:11 pm

Jesse's arms have grown due to this exercise. The extra length he has gained is impressive 😁

Rafael Gaede June 18, 2023 - 3:11 pm

Is his form truly ok?
I tought that that round back wasn't advisable, putting too much stress on his spine. What do you think?

phoenixdikaia June 18, 2023 - 3:11 pm

Dude that’s crazy

ctsvmapper June 18, 2023 - 3:11 pm

How does the real dr. Deadlift feel? Calier woolam.

Kahn Cawte June 18, 2023 - 3:11 pm

That is absolutely bonkers! Super human!

Rob Hay June 18, 2023 - 3:11 pm

LMAO at the people who have said "Athlean-X isn't a strength coach…"!!

David Rioux June 18, 2023 - 3:11 pm

At 42 I pulled 385 @5’9” 162lbs . While only a fair lift, it gives me an appreciation for Jessie’s accomplishments. 3x is an elite level.
At 51 going through PT after surgery for a fractured right clavicle. That will lead to training for a regional kettlebell competition in which I registered for snatch. Deadlifts will be included in the training structure

David Rioux June 18, 2023 - 3:11 pm

What is the first exercise being demonstrated in corrections for posture? Red band from behind him

MrDadumbo1 Yang June 18, 2023 - 3:11 pm


Manuel June 18, 2023 - 3:11 pm

I'm 100% sold on Jeff's methods after seeing this video and his approach.

Scott - June 18, 2023 - 3:11 pm

Great work, Jessie…keep it going!👏👏💪

Jacob Carter June 18, 2023 - 3:11 pm

Dang, Jesse deadlifts what I deadlift. (I'm 240 pounds)

Austin Shea June 18, 2023 - 3:11 pm

Jessie is a freakof an athlete based off of nothing but his dedication and hard work. So much respect for my man Dr deadlift

Joseph Alicea June 18, 2023 - 3:11 pm

It’s called “jeffs secret sauce “

Ted P June 18, 2023 - 3:11 pm

He has great levers for dl

Long arms

I have long arms too. Took me less than 1.5 years to hit 495

Kay M June 18, 2023 - 3:11 pm

Sorry I hadn't seen this sooner. Way to go Jesse!
Also,is there a playlist with a collection of ' Jesse' videos that show his progressive transformation? Im.i. need of some encouragement.


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