Coach Dever (@coachdever)

Squatober: 385 in 2025 → 360 this year. Down 25lbs (~6.5%) but still pretty happy with it.

Ended up coaching everything! #coach #varsity #trackandfield #football #basketball

335 for 2. Dead weight belongs on the bar - not in your life. #deadlift #deadweight #heavythings #strengthtraining

If it doesn’t challenge your chest, it doesn’t deserve your heart. 225 x 8. #strengthtraining #benchpress #heartbreaker

185 moving for 3 sets if 5. Built this from the ground up - started with jump shrugs to groove triple extension, front squats to lock in the rack position, progressed through hang cleans, and now we’re pulling from the floor. January’s cold, but we’re heating up. #PowerClean #garagegym…

Squatober max day. Got 385lbs down and up for a 50lb PR. Not every rep was perfect, but that’s part of real strength work. Control the bar, fight for position, and finish what you start. #squats #legday #Squatober

90% for 4 reps. Controlled tension and intent on every rep. Heavy squats aren’t about moving weight fast, they’re about staying braced, driving through the floor, and owning the bar path from start to finish. #Squatober #StrengthTraining #Squats

Back squats for density — 13 sets of 2 reps at 80% in 10 minutes. Snatch grip deads for posterior chain. Zerchers for core & carry strength. Simple, brutal, effective. #Squatober #Squats #Deadlifts

5×5 @135lb on front squats. Staying tall, bracing through the core, letting the quads do the work. Volume that builds strength and keeps the base solid. #frontsquat #strengthtraining #squat #squatober

225 on the bar for 4 reps. Around 70% — move it fast, stay tight, stack strength over time. #squat #strengthtraining #legday

Deadlifts — programmed 1×1+ @380, ended up pulling 3. That’s the point of the plus set: push beyond the target if the bar speed is there. Strength gets built in the effort zone. #deadlift #strengthtraining #workout

205 back squats and 135 front squats. Back squat builds systemic strength, front squat hits quads and core with upright posture. Both stay in the strength zone, both build the base. #squat #backsquat #frontsquat #strengthtraining

Deadlifts: 3×3 @ 340, 1×1 @ 370, 1×1 @ 375. Working in the ~80–90% zone for strength. Heavy pulls test bracing, bar speed, and staying tight under load. #deadlift #strengthtraining

Deadlifts: 325×5, 350×2 (3 sets, showing 1). Pulling in the ~80–85% zone - heavy enough to build strength, controlled enough to keep speed off the floor. Bracing, tension, drive. Basics done right. #deadlift #strengthtraining #posteriorchain #powerbuilding

Bench press build-up: 240×2, 270×1, 280×1. Heavy singles in the ~90% zone push max strength and test bar speed. Nothing fancy - just moving weight with control and intent. #benchpress #strengthtraining #powerbuilding

Rack pulls at 385 — overloading the top end of the deadlift to build lockout strength. Followed with RDLs at 155 for hamstrings, glutes, and low back endurance. Heavy pulls + controlled eccentrics = strong posterior chain. #deadlift #rackpull #rdl #strengthtraining

175 lb squats 2x10 (~55% 1RM) and 115 lb overhead press 4x8. Squats train leg drive and systemic strength, presses build overhead stability and shoulder health. Volume in the right intensity zone lays the base - nothing fancy, just the work that moves numbers. #strengthtraining #squat…

3x3 at 325 (~80%). Heavy enough to build power without crushing recovery. Keep tension from the floor, brace hard, and drive your feet through the ground. If you lose your brace, the lift is gone. Simple. #deadlift #strengthtraining #powerbuilding #athletetraining #gymlif

150 lbs × 3x10 on seated rows. Lats, traps, rhomboids doing the work - little man just learning by watching. Start ’em young. #fitdad #gymlife

Improvised leg press on the Smith machine. Same movement pattern, same quad/glute drive, just a different setup. Sometimes you don’t need fancy equipment - just good angles and controlled reps. #legday #fitnesstips

Pressing power comes from every angle. DBs build stability. Barbell builds strength. Floor builds control. Stack the volume and the numbers climb. 🏋️

Meadows rows — 4x8 each arm. Finished with a drop set: 80 → 65 → 50 lbs. Drop sets push past fatigue and recruit more muscle fibers, driving back growth and endurance. Brutal but effective

3×10 @150. Seated rows hit more than just your arms. Lats drive the pull, traps stabilize your upper back, and your core locks in to transfer power. Control the weight, don’t let it control you!

Good for shoulders ✅ Great for your serratus ✅ The serratus anterior sits along your rib cage, it’s key for shoulder stability, mobility, and keeping you healthy when you press or punch.

215 lbs | 3x8 (~70% 1RM) Lifts like this turn leg day into game day — more power to sprint, cut, and jump when it matters

45 lb plate x 9.5 reps Most people think dips are just chest and triceps, but once you add weight, it becomes a full-body stability test. Shoulders, core, control…everything gets exposed under load

30-mile Midnight ride through Whitting, Hammond, Highland, & Munster 🚴‍♂️ Great event!

90s for 2x8. ~80% 1RM, RPE 9–10. Right in the pocket for growth.

No days off…just naps between sets 💪🏻 🍼 #B#BabyLifterM#MiniGainsS#StartEmYoungN#NoDaysOffGymBaby

Started January 2024. Finished May 2025. Most weekends = gone. But now I got my Master’s - Worth it! #BallState #MastersDegree #ChirpChirp #WeFly