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	<title>Stinn&#039;s Workout Blog</title>
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			<item>
		<title>Squat</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/03/08/squat-7/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/03/08/squat-7/#comments</comments>
		<pubDate>Tue, 09 Mar 2010 02:56:09 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/03/08/squat-7/</guid>
		<description><![CDATA[Warm Up:
Glute Activation
Hip Mobility
Core:
Cambered Bar Squat w/belt: 5@385.8/175, 407.9/185, 429.9/195
Hip Thrusts: 8@154.3/70, 209.4/95, 253.5/115
Ab Fallouts: 2&#215;8
Good workout, everything felt strong. 
]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Squat</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/03/06/squat-6/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/03/06/squat-6/#comments</comments>
		<pubDate>Sun, 07 Mar 2010 00:27:15 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/03/06/squat-6/</guid>
		<description><![CDATA[Warm Up:
Quadruped Over Bench Leg Raise: 3&#215;5 w/5sec hold
Glute Bridge: 10 w/2sec hold
Single Leg Glute Bridge: 10 w/2sec hold
XBand Walks: 2&#215;10
Core:
Squat w/wraps: 3@496/225, 518.1/235, 540.1/245
Hip Thursts w/5sec hold: 5@135/61.2, 155/70.3, 165/74.8, 175/79.4
Ab Fallouts: 2&#215;8
Good workout, feeling stronger.
]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Deadlift</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/03/03/deadlift-4/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/03/03/deadlift-4/#comments</comments>
		<pubDate>Wed, 03 Mar 2010 20:24:29 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/03/03/deadlift-4/</guid>
		<description><![CDATA[Warm Up:
Quadruped Over Bench Leg Raise: 3&#215;5 w/5 sec hold
Glute Bridge: 10 w/2 sec hold
Single Leg Glute Bridge: 10 w/2 sec hold
Xband Walks
Hip Mobility
Core:
Sumo w/belt: 3@396.8/180, 418.9/190, 440.9/200
+suit bottoms: 3@474/215, 496/225, 518.1/235
GHR: 3&#215;5
Hypers: 8@95/43.1, 2&#215;8@115/52.2
Good workout, got some weight in my hands and things felt good. 
]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Squat</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/03/02/squat-5/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/03/02/squat-5/#comments</comments>
		<pubDate>Tue, 02 Mar 2010 13:52:48 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/03/02/squat-5/</guid>
		<description><![CDATA[Warm Up:
Quadruped Over Bench Leg Raise: 2&#215;5 w/5sec hold
XBand Walk: 10 w/monster mini
Glute Bridge: 10 w/2sec hold
Single Leg Glute Bridge: 10 w/1sec hold
Hip Mobility
Core:
Cambered Bar Squat: 4@319.7/145, 341.7/155, 363.8/165, 385.8/175, 407.9/185
Hip Thrusts: 8@154.3/70, 176.4/80, 198.4/90
Good workout, felt like I could have gone 195 on the squats but I&#8217;m still being a little careful. 
]]></description>
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		</item>
		<item>
		<title>Squat</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/27/squat-4/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/27/squat-4/#comments</comments>
		<pubDate>Sat, 27 Feb 2010 15:59:30 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/27/squat-4/</guid>
		<description><![CDATA[Warm Up:
Quadruped Glute Raise over bench: 2&#215;5 w/5sec hold
Glute Bridge: 10 w/2 second hold
Single Leg Glute Bridge: 10 w/1 second hold
Hip Mobility
Core:
Squat: 3@341.7/155, 363.8/165, 385.8/175, 407.9/185, 429.9/195
belt on: 3@451.9/205, 474/215
Ring Ab Fallouts: 2&#215;10
Good workout, the squats felt good, 77.2/35 more than I&#8217;ve had on my back.
]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Deadlift</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/24/deadlift-3/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/24/deadlift-3/#comments</comments>
		<pubDate>Thu, 25 Feb 2010 03:43:58 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/24/deadlift-3/</guid>
		<description><![CDATA[Warm Up:
Glute Activation
Hip Mobility
Core:
Sumo Deadlift(full stop between reps): 5@330.7/150, 363.8/165, 385.8/175, 407.9/185
Hypers: 3&#215;20
Ring Abs: 3&#215;12
Well I&#8217;m still making progress, 15kg since last week, but I had a little bit of pain in my left glute on the set of 185. 
]]></description>
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		</item>
		<item>
		<title>Box Squat</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/22/box-squat-2/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/22/box-squat-2/#comments</comments>
		<pubDate>Tue, 23 Feb 2010 03:48:47 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/22/box-squat-2/</guid>
		<description><![CDATA[Warm Up:
Quadruped Glute Raise over bench: 2&#215;5 w/5sec hold
Glute Bridge: 10 w/2sec hold
Single Leg Glute Bridge: 10 w/1sec hold
Hip Mobility
Core:
Cambered Bar Box Squat w/bands(88.2/40): 3@275/124.7, 295/133.8, 315/142.9, 335/152
Hip Thrusts: 10@88.2/40, 154.3/70, 176.4/80, 12@187.4/85
Single Leg DL: 3&#215;8@52.9/24
Good workout, my glutes/hips should be dead tomorrow as they are already!
]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Squat</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/20/squat-3/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/20/squat-3/#comments</comments>
		<pubDate>Sat, 20 Feb 2010 20:06:32 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/20/squat-3/</guid>
		<description><![CDATA[Warm Up:
Quadruped Glute Raise over bench: 2&#215;5 w/5sec hold
Glute Bridge: 10 w/2sec hold
Single Leg Glute Bridge: 8 w/1sec hold
Hip Mobility
Core:
Squat: 5@345/156.5, 365/165.6, 380/172.4, 395/179.2
Pfister Hypers: 3&#215;14
Plank: 3 x 1 minute
Well my 20kg/week progression worked again, maybe I can keep it up for another week.
I benched light yesterday and did some triceps and biceps. Shoulder is [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Deadlift</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/19/deadlift/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/19/deadlift/#comments</comments>
		<pubDate>Fri, 19 Feb 2010 14:53:59 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/19/deadlift/</guid>
		<description><![CDATA[Warm Up:
Quadruped Glute Activation/Isolation: 2&#215;5 w/5sec hold
Glute Bridge: 10 w/2second hold
Single Leg Glute Bridge: 8 w/1 second hold
High Knee Walks
Walking Lunges
Hip Mobilty
Core:
Sumo Deadlift: 5@308.6/140, 330.7/150, 352.7/160, 363.8/165, 374.8/170
Lactic Acid Squats: 5@220.5/100, 242.5/110, 253.5/115
Ring Abs: 3&#215;10
Good workout, deadlifts are coming and everything was painfree today.
]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Bench</title>
		<link>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/16/bench-4/</link>
		<comments>http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/16/bench-4/#comments</comments>
		<pubDate>Tue, 16 Feb 2010 22:51:40 +0000</pubDate>
		<dc:creator>Stinn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://www.celestialstudios.ca/~rstinn/index.php/archives/2010/02/16/bench-4/</guid>
		<description><![CDATA[Warm Up:
External Rotation
Behind the head pull apart
Pull Apart
Inverted Rows
Front Raise
Core:
Bench 1Board: 5@209.4/95, 231.5/105, 253.5/115
2Board: 5@275.6/125, 286.6/130
3Board: 5@297.6/135, 308.6/140
JM Press: 10@99.2/45, 110.2/50, 121.3/55
Biceps
Lots of pain benching again, but I&#8217;m going to do my best to push through it.
]]></description>
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