Workout blog for a week, day 6 – back

av Madeleine Leander

For general questions about the workout blog read the Introduction :).

One day of deadlift, front lever, row and more.

Today I started with a short session of some push-ups, pistol squats and handstands. It’s funny how I used to dislike push-ups, but now that I’m trying to make all kind of variations I’m starting to like them. Working out is supposed to be fun if you ask me, and I am having a lot of fun working out :). Later at the gym I focused on training my back. I already did muscle-ups and pull-ups earlier this week but I didn’t really train the lower back. For that I love to do deadlift. At the gym I did the following:

  • Deadlifts (sumo): 4 sets + 2 warm-up sets. 10 reps per set, 80 kg, 90 kg, 100 kg, 90 kg.
  • Front lever:
  • Seated back rows: 40 kg, 3 sets of 12 reps.
  • Straight arm push down: 70-90 pounds, 3 sets of 10 reps each.
  • T-row: 35 kg, 3 sets of 12 reps.
  • 15 minutes of stretching.

Today’s video can be found here:

Tips and thoughts

Pistol squats

After my push-ups I also did some pistol squats. It’s a really good leg exercise that you don’t need any equipment for. You basically do a squat with one leg, having the other leg straight and in front of you. At the start you might not have the balance or the flexibility, but just grabbing a wall or something will help.

Pistol squats
Pistol squats


I started to do deadlifts after about 6 months at the gym. I wanted to go easy on my back. I really like all the strength I gained from the exercise. After a few years I tried the sumo style, where you have your legs spread apart and you grab the bar with a closer grip. I decided to continue using the sumo style, because a lot better in my back. The back comes in a more straight up position. I still don’t like to max out in deadlift, I feel it’s not worth the risk so I usually do 10 reps and on weights that are a bit under what I could do. Better safe than sorry!

Deadlift (sumo).
Deadlift (sumo).

Front Lever

My goal is to hold a front lever for 10 seconds. I have some work to do. A front lever is when you grab a bar and then lift your body parallel to the floor. I train a lot with one leg bent since it makes it easier. Sometimes I also use rubber band. The first thing to learn is to learn the tuck version, where both legs are bent.


What I call straight arm push down is a really good exercise to learn front lever.


What about back lever?

I fractured a rib a couple of months ago and it’s actually the only exercise that still hurts. I’m starting to try a little bit but I am taking it slow. I will do it again soon though :).

Links to the rest of the blog posts



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