Boilerman Wants It All

SVRII W4D3

Deadlift (mixed)
135x10
225x5
255x5
285x5
325x5
365x5
3x5 at 285

Dip
+25x22
+25x16
+25x12

NG Chin
x 11, 8, 7
Superset with DB lateral raise
15lb x 23, 18, 16

DW abs

Ended up working 13.5 hrs yesterday, so I didn’t get a chance to lift. Only have a couple more days on call so time shouldn’t be quite as difficult to come by. I also have a shit load of vacation time to use up, so I should be able to get back on schedule within a week or two.

Overall, a difficult day. Feeling good though. Might have to bring in the lifting belt a hole, and I’m flirting with having to bring my work belt in a hole as well. Good things considering my weight is coming back up.

11 Likes

This is where I’m currently at, flexing a little bit. Sub 196 this morning, so I’ve been holding fairly steady at 193-198 for the past couple months.

11 Likes

SVRII W4D4

OHP
55x10
65x10
75x5
90x5
105x5
115x13
90x17, 3

Flat DB Press
60x20
60x16
60x15

Wide Grip Pullup
6 sets of 7
Last 3 sets superset with
db lateral
22x 12, 12, 12

Cable Crunch
70x22
70x18
70x16

pratinha-prata1

Feels like I’m back 100%. This felt really great.

7 Likes

SVRII W5D1

Squat
135x5
165x5
185x5
200x5
230x5
260x5
5x10 at 200

High incline DB Press
40x24
40x16
40x10

Cable low row
80x26
80x18
80x14

cable crunch
70x36
70x22

Onward

9 Likes

SVRII W5D2

Bench
95x10
110x8
120x5
140x5
155x5
5x10 at 120

BB tri extension
55x16
55x13
55x12

Chest supported DB Row (low incline)
45x23
45x19
45x17

Plank for time
2:32

8 Likes

SVRII W5D3

Deadlift (mixed)
135x10
225x5
265x5
305x5
345x5
10x5 at 265

Dip
+45x12
+45x8
+45x7

NG Chin
x 13, 10, 6
Superset with DB lateral raise
15lb x 29, 20, 15

DW abs

Deadlifts aren’t feeling too great. Something just doesn’t feel right, might have something to do with the circumference around my midsection being substantially different than a few months ago. Playing around with form, foot width and angle, grip width etc…

Taking a look ahead, it’ll be a while before I’m back to pre-baby numbers, as far as working weight is concerned. I’m happy this anchor has joker sets built in. Pretty excited to shoot for some big boy weight again.

8 Likes

SVRII W5D4

OHP
55x10
65x5
80x5
85x5
100x5
110x5
5x10 at 85

Flat DB Press
65x21
65x13
65x12

Wide Grip Pullup
x 13, 10, 11
Superset with
db lateral
20x17, 15, 13

Cable crunch
70x31
70x21

Every day this past week I wake up and think I am looking and feeling better than the day before. Strength feels on track (minus deadlifts) and I’m looking better than I have in a while. I’m energized and excited. This is awesome. Final week of this leader starts before the weekend, then I have a week off from work before I’m on call again for the holidays.

9 Likes

SVRII W6D1

Squat
135x5
185x5
230x5
260x5
290x5
5x5 at 260

High Incline DB Press
45x21
45x13
45x11

Cable low row
85x29
85x21
85x15

Cable crunch
80x23
80x17

Feeling bloated as hell today due to poor planning on my part. Eating big burrito and then lifting = not fun.

7 Likes

SVRII W6D2

Bench
95x10
115x5
140x5
155x5
175x5
5x5 at 155

BB tri extension
55x21
55x18
55x15

Chest supported DB row (low incline)
50x24
50x15
50x14

Plank for time
2:47

Fuck planks. Go Bills.

7 Likes

Couple things of note-

  • Weighed sub 197 this morning.

  • I’m getting a plan formulated for the next few cycles of 531 and am having some pretty cool ideas. BBBB into BtM into BBS (maybe?) into 531+RP

  • Goal is to gain weight, but in a slow and steady way. I would like to get back to some decent numbers at this bodyweight before doing a true gaining block.

  • Looking back at my log at the end of my run of BTM, my numbers are similar to what they are now, except bench. My TM for bench might be very low right now, but I want to give myself a launching pad to blast past previous weights. All in all, I’m very happy with being as strong as I was back then, just 20-25 lbs lighter.

  • I’d like to start getting some conditioning in if time allows. BB grace and quick shit like that. I have this week off so I’ll have some time to get into some stuff.

11 Likes

Long Live The Boilerman!!!

1 Like

SVRII W6D3

Deadlift (Straps on top set and SSL sets)
135x10
225x5
275x3
305x5
345x5
385x5
3x3 at 345

Dip
+45x14
+45x11
+45x8

NG Chin
x 12, 12, 12
Superset with DB lateral raise
15lb x 31, 24, 21

DW abs

I was feeling pretty shitty about my deadlift last week. I have changed my tune. Hitting a set of 5 with what is juusstt about 2x bodyweight is alright. Inching ever so slightly closer to a 4 plate working weight in the next few months. Groovy.

7 Likes

Hey boilerman have you ever done any work related to building automation and controls?

Yessir, plenty. Lots of pneumatic stuff in older buildings and tons of DDC. I posted a pic of a small panel I installed a couple years ago with the old company a while back.

Just a few steam zones and a big roof top unit.

I’ve done larger buildings, mostly schools, and a couple of buildings downtown. All the programming was done by someone else except for small things I had to change to work well with the equipment on site.

2 Likes

Dude how does a ddc system work.

For my final in my construction mep class, we had to go to a jobsite and explain the hvac system within the building.

The project my group chose was a educational building being built on my campus. It had a ddc system, but that was one of the things I could not explain.

It had 4 chillers, 3 boilers, air handling units, and hot and cold water pumps within the mechanical room to pump the water throughout the building. The AHUS had vfd control panels and so did the pumps. It was a 4 pipe system: hot water supply, hot water return, cold water supply, cold water return.

The ductwork within the building also had these things called vav boxes so I guess the hot and cold water went there too for temperature control purposes. (correct me if I’m wrong). For some rooms in the building, there were separate electrical heat pumps made by some company called mitsubushi.

Dude it’s so crazy how some of these manufacturing companies have careers in construction project management. I see lots of them on linkedin, I suppose those guys work closely with specialty contractors.

I’ve looked at BAS and Controls companies such as Honeywell, Siemens, and Johnson Controls…it’s like the careers are endless.

Out of curiosity, have you ever thought about being an MEP Superintendent at a general contractor? You’d be great at it man. On that project, the mep super came from the trades.

1 Like

Gonna be another long one, haha. Again, this will be simplified for ease of typing and time.

A DDC system is a series of controllers tied together through a common network allowing for control of a system or systems. More often than not there is a “main” controller that allows the user or users to interface with the controllers for programming, setpoint manipulation etc… and there are sub controllers that do the actual work.

Sub Controllers are broken up into a couple different sections. They have inputs and outputs. Inputs and outputs have a couple different ways to be utilized… I’ll list a couple commonly used examples.

Inputs

Analog/universal input - (0-10VDC and 4-20mA was not supposed to be here. Temps are read in resistance/ohms… Sorry. Typing too fast)
space temp reading
Well sensors/clamp on sensors for pipe/water/steam temp
Probe sensors for air temp
Pressure transducers for pressure
Potentiometer setpoint reading
(Basically anything that involves changing numbers… Temps, override setpoints…)

Digital input - (dry contact)
Current sensor
Push button override
Alarm feedback
Basically anything that is on/off, start/stop.
Think of these as 0 or 1


Outputs

Analog output (0-10VDC or 4-20mA)
VFD speed
Temp setpoints
Valve position

Digital output
Closing of a relay
Valve pulse (not typically seen unless on steam)


Using these inputs and outputs (and many more depending on the system) you have as much control over the system as you want/customer wants to pay for.

Let’s say you have a hot water boiler and loop pumps that feed an air handler that takes care of a conference room and a few auxillary offices with convectors that are controlled by zone valves.

Starting at the boiler loop

  • Boiler start stop including warm weather shutdown (digital out)
  • boiler loop temp for outdoor reset control on convectors (outdoor reset meaning as outdoor temp goes up, loop temp comes down [analog output and input])
  • loop pump start stop (digital out)
  • boiler firing rate (to avoid overshoot of loop setpoint [analog out])
  • loop pump speed to vfd (needed due to mixing valve and zone valves on convectors[analog out])
  • differential pressure (needed due to zone valves and mixing valve to calculate vfd speed [analog in])

AHU

  • conference room space temp (analog in)
  • mixing/three way valve position (analog out)
  • return temp (analog in)
  • supply temp (analog in)
  • mixing box temp (if equipped with economizer[analog in])
  • outdoor air temp (analog in)
  • outdoor air humidity (analog in)
  • coil pump start stop (digital out)
  • freeze stat (if equipped with economizer[digital in])
  • economizer damper actuator setpoint (analog out)
  • occupied override (room is occupied without schedule being set[digital in])
  • differential pressure readout for clogged filter alarm (analog in)

Convectors

  • space temps (analog in)
  • zone valve position or on/off (analog/digital out)

Using the controllers, you can turn the boiler on, set the loop temp, read back differential pressure and calculate pump speed, start the air handler, use the mixing valve to get proper discharge air temp to the conference room, allow outdoor air for ventilation if needed, open zone valves etc etc.

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So, same deal as what I typed above. Anything you can think of can be controlled by the DDC system.

Start thinking of building mechanicals as one system as opposed to separate entities. The chillers, boilers, ahus and pumps are all working together for one common goal.

I can’t say for sure the way the had your building operating, but what I typically see is…

Boiler and chiller are set to temp. Chiller is typically a static temp (below design space dew point) and boiler loop temp can change with outdoor air.

AHU discharge air is set to temp (52-60 is what I typically see). VAV boxes draw on this air (hence the need for vfd driven fan(s) in ahu) to reach setpoint. VAV can reheat air if needed, so 55 degree discharge from ahu to vav with reheat back up to 120 to a room that is under setpoint.

I know this was a very, very quick run through, but there are so so so many variables to these buildings.

You see multiple chillers/boilers either due to staging or separate control areas/expansions.

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Yeah controls come in a lot of different variations. A contractor will typically stick with one manufacturer for life. The company I used to work for chose a MFG that went out of business and we were completely screwed on parts. Any controller-specific part had to come out of a controller that we had already taken out of a building. There are still around 10 systems that I still take care of to this day that are from the late 90’s, that I am the only one in possession of parts (that I know of).

I try not to think about doing anything other than what I am currently doing. Over the past 15 years in the trades I have learned that I am “smart” and I work harder than anyone else. I know I can make more money, and I know I can have more responsibility, but right now time is the most important thing to me. Some day I’ll open up my own shop or go back to school for an ME degree, but I just can’t swing it at this point.

1 Like

SVRII W6D4

OHP
55x10
65x5
85x5
100x5
110x5
125x5
5x5 at 110

Flat DB Press
70x16
70x13
70x11

Wide Grip Pullup (in front, behind neck, in front, behind neck…)
x 8, 7, 7, 7, 5

Cable crunch
70x34
70x23

Leader 2 is complete. I don’t feel like a deload/7wp is absolutely necessary but I will be partaking. Kind of makes sense as I’m on call starting Monday AM, so I won’t be concerned if I miss a day or two. No matter what, the anchor starts at the end of this coming week.

8 Likes

TM Test

Squat
135x5
175x5
225x5
255x5
285x5
315x5

Axle curl
+20x18
+20x14
+20x13

Incline DB fly
18x18
18x14
18x9

Cable crunch
70x30


Let the dry brining commence.

9 Likes