Jesse Norris
Jesse Norris is an American powerlifter and bodybuilder who holds multiple powerlifting world records in his weight class (198lbs). He’s one of the very few lifters who’s been able to achieve a lift 10 times his own bodyweight.
Starting his bodybuilding journey as a 13-year-old teenager, Jesse saw his strength, and size transform through regular weightlifting – this is what got him ‘hooked’ on the sport. From that point on, he moved into powerlifting – challenging himself with bigger weights each day.
He’s since grown into a ‘force of nature‘, and an extremely accomplished athlete.
This is his story:
“I believe many of us within the fitness industry struggle within with our image, fear of failure, fear of letting those around us down, or just plain and simple fear of rejection.”
Athlete Statistics
Weight 205 - 215lbs (88.5 - 93.0kg) Height 5'9" (175cm) Year of Birth 1993 Nationality American Profession Bodybuilder, Powerlifter Era 2010
“No matter how many red lights they give you, keep on smiling.”
Accomplishments
Powerlifting Records
- 766 lb (348 kg) Squat at 198 lbs (89,8 kg)
- 441 lb (200 kg) Bench Press at 198 lbs
- 821 lb (373 kg) Deadlift at 198 lbs
- 2,033 lb (924 kg) Total at 198 lbs (All Time World Record)
- One of the few lifters to achieve a ten times bodyweight total
Biography
Brothers in Sports
Growing up in Nampa, Idaho, Jesse followed in his older brother’s footsteps as a child; taking a keen interest in sports, such as football and track-and-field.
Besides being an outstanding football player, his brother was also a strong athletic individual. Unsurprisingly, Jesse wanted to replicate this by taking part in the very same football squad.
However, Jesse lacked the physical power and speed that his brother had; as a result, he wasn’t chosen to start on the same football team as his brother.
Weight Room
Frustrated because he couldn’t play with his older brother, Jesse turned to the weight room in order to improve his athletic capabilities. Unknowingly, this is where a new “chapter” in his life began.
Week by week, Jesse’s strength increased. This motivated him to train even harder, hoping that one day he would emulate his brother’s success on the football field.
However, as time went by, Jesse became more and more “addicted” to the feeling of lifting heavy weights. Soon, he completely forgot about football – realizing bodybuilding was something he was meant to do all along.
Powerlifter
Jesse was incredibly strong for his age (14) – so strong that his friends suggested he should compete in powerlifting shows. He said; “Friends around me told me I should try to compete. So I did, and after my first competition, I was hooked.”
Having realized he could make a name for himself in the powerlifting world, Jesse began competing more often.
“The weight room was always an outlet for stress and daily frustrations in my life. It grew into something I was naturally good at.”
By the age of 19, Jesse had broken several powerlifting world records – lifting 766 lbs squat at 198 lbs of bodyweight.
Since then, Jesse has gone from success to success. He’s broken four powerlifting world records, including the 2,033 lbs total at 198, which is an all-time world record.
Training
Jesse trains six or seven times per week, with rest days only when he feels his body needs them.
As a powerlifter, he lifts extremely heavy weights with a low number of repetitions (2-8). However, he likes to increase his number of repetitions from time to time, just to help with muscle hypertrophy.
“If I train more than once a day, it’s simply because I’m bored! The gym is my home, and basically, I don’t follow any strict program. I go in and do what I feel my body needs work on, and lay off muscle groups that are fatigued.”
Powerlifting Regimen
This is what Jesse’s week looks like in terms of powerlifting;
Day 1
- Barbell Deadlift, 10 reps @ 135 lbs, 8 reps @ 225 lbs, 6 reps @ 315 lbs, 5 reps @ 405 lbs, 4 sets of 10-12 reps @ 495 lbs
- Barbell Bench Press – Medium Grip, 10 reps @ 135 lbs, 2 sets of 8 reps @ 225 lbs, 4 sets of 8 reps @ 315 lbs
- Pullups, 4 sets, 10 reps
- Barbell Shrug, 30 reps @ 225 lbs
- Standing Dumbbell Triceps Extension, 4 sets x 15 reps
Day 2
- Front Barbell Squat, 10 reps @ 135 lbs, 2 sets of 8 reps @ 225 lbs, 3 sets of 6 reps @ 315 lbs
- Leg Press, 10 reps @ 110 lbs, 2 sets of 8 reps @ 180 lbs, 3 sets of 8 reps @ 200 lbs
Day 3
Conditioning Exercise:
- Prowler Sprint, 10 runs, 50 meters each
Day 4
- Deficit Deadlift , 10 reps @ 135 lbs, 8 reps @ 225 lbs, 6 reps @ 315 lbs, 5 reps @ 405 lbs, 4 sets of 8 reps @ 495 lbs
- Medium Grip Barbell Bench Press, 10 reps @ 135 lbs, 4 sets of 8 reps @ 225 lbs with pause
Day 5
Conditioning Exercise:
- Prowler, 10 runs, 50 meters each
Day 6
- Barbell Squat, 10 reps @ 135 lbs, 8 reps @ 225 lbs, 6 reps @ 315 lbs, 5 reps @ 405 lbs, 4 sets of 10 reps @ 495 lbs
- Medium Grip Barbell Bench Press, 10 reps @ 135 lbs, 2 sets of 8 reps @ 225 lbs, 4 sets of 8 reps @ 315 lbs
Day 7: Rest
Nutrition
Jesse likes to keep his diet loose. He doesn’t track every single macro, but rather uses weighing scale to measure his progress and keep track of his diet.
He always tries to consume as much protein as possible, and avoids eating too much fat. For carbs, he eats only clean, long lasting sources such as brown rice, whole-grain pasta, sweet potatoes, etc.
Jesse also cooks his food in advance; having chicken and vegetables to last him four of five meals.
Jesse’s Meal Plan
This is what his diet looks like;
Meal 1: 2 p.m.
- Oatmeal, 2 cups
- Protein Shake, 1 serving
Meal 2: 7 p.m.
- Brown Rice, 2 cups
- Salmon, 1 fillet
Meal 3: 10 p.m.
- Chicken Breast, 16oz
- Mixed Vegetables, 1 cup
Meal 4: 1 a.m.
- Chicken Breast, 16oz
- Mixed Vegetables, 1 cup
Meal 5: 3 a.m.
- Chicken Breast, 16oz
- Mixed Vegetables, 1 cup
Meal 6: 6 a.m.
- Casein Protein, 2 scoops
Supplements
- Whey Protein
- Casein Protein
- CLA
- L-Carnitine
- Fish Oil Capsules
- Pre-Workout
Idols and Influences
Jesse found inspiration in his older brother as a young boy. His brother was an example of strength and performance – qualities Jesse had always tried to replicate.
Thanks to this initial motivation, Jesse has since become a picture of strength himself.
What we can learn from Jesse Norris
Jesse Norris has taught us the importance of having guidance, AKA, mentors in your life. For him, that was his brother – he motivated Jesse to push beyond the ordinary and achieve greatness.
Stay dedicated and work hard towards your goals. Find mentors who will help you on your journey, and never give up. That way, you too may reach new heights in your life, as Jesse did.
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