Interview
Of Kenn Patterson, World Record Holder Of The Bench Press!!!
by:
Igor N. Jolevich
from
left to right: Shawn McDonald & Kenny Patterson
Igor:
Mr. Patterson, can you give us some general information about yourself
so that readers around the world can get a chance to know you better?
Kenn:
I'm 26 years old. I'm from Columbus, Ohio USA. I have been a
powerlifter
for 12 years now. I'm married and have a stepdaughter. I work
as
a warehouse manager for a large pet food company.
Igor:
Can you tell us in what weight classes do you hold the World record in
the bench press and their exact amount?
Kenn:
I'm the current world record holder in the bench press in both
the
242's and the 275's. My record in the 275's is 728.5 lbs (331 kg!)
set in November
of
1995, and my record in the 242's in 690 lbs (313.6 kg!) set in August of
1999. I also
hold
the junior world record in both weight classes, 728.5 in the 275's (I
was
22 when I did that ), and 600.75 in the 242's which I set in November of
1994.
Igor:
Do you enter full meets?
Kenn:
I do enter full meets, however, right now I am focusing my
attention
on the bench press. I'm trying to put the records as high as I
possibly
can. My best total in a full meet is 2039. I have squatted
804,
benched
705, and deadlifted 585 in a three lift meet. Not all in the same
meet
though.
Igor:
Since when are you the member of the Westside Barbell Club and how did
you get to know Louie Simmons?
Kenn:
I have been a member of Westside Barbell since I became a
powelifter
which was in the spring of 1987. That's when I met Louie and
started
on my career as a powerlifter. Lou has been not only a great
inspiration
and a great trainer but a great friend as well. He is the nicest
and
most generous person I know. I am privileged to have got to train
at
such
an elite club as Westside Barbell.
Igor:
What mini-cycles do you currently use for the bench-press now?
Kenn:
The mini-cycles I use for the bench are kind of made up as I
go.
I always use our speed workout on sundays which is done by a percentage
of
your best meet lift. On wednesdays I incorporate a lot of our special
exercises.
I usually do this for the last six weeks prior to a meet: 2 weeks
of
board presses up to a heavy single, then 2 weeks of floor presses up to
a
heavy
single, then 2 weeks of band presses where the bands are hanging from
the
top of a power rack to help support some of the weight. I emphasize
a
lot
of triceps work during this period. The last week before the meet
I do
rack
lockouts on the top pin (which about a 3 inch lockout) up to what I want
to
bench in the meet.
Igor:
What triceps exercises do you use and recommend?
Kenn:
I recommend doing a lot of dumbbell tricep extensions and J.M.
presses
both heavy but not on the same day. The dumbbell extension should
be
done
for 3-4 sets of 8-12 reps depending on how heavy you are going. I
have
used
120lbs for this exercise. The JM's should be done for a heavy set
of
3-5
working up after your speed sets or special exercise on your max effort
day.
I like to follow up the heavy triceps work with something like a regular
triceps
pushdown or something of that nature.
Igor:
How do often do you train lats and with what exercises?
Kenn:
Just recently Lou has made me realize how important lat work is
and
since I have started doing it more I have been breaking records all the
time.
I usually train my lats 2-3 times a week using a variety of exercises
ranging
from pull downs with various bars, to one armed rows, supported rows,
etc.
Always trying to raise the volume of what I am doing.
Igor:
Do you also use the ‘isolation’ approach when training deltoids (laterals,
front raises), or do you think that it’s necessary to incorporate basic
delt movements like over-head presses?
Kenn:
I don't do a lot of delt work, however, the delt work I do is
heavy.
I like to do heavy overhead presses in the power rack just like a
rack
lockout for the bench. Setting the safety pins up to where the lockout
is
anywhere from 3-6 inches above the head. I do these for max singles.
I
also
do some side lateral work and a lot of rear delt work.
Igor:
Can you comment the importance of speed or acceleration in the powerlifting?
Kenn:
I believe that the key to strength is speed. I can't emphasize
enough
that the speed day has to be just that "speed". If you are doing
your
speed
sets and the bar is slow you should definitely decrease the weight to
increase
the speed. You should be able to do your three reps (1 set) in the
time
it takes to do one max effort bench. This is also true for the squat
except
that doubles are used in the squat and not triples.
Igor:
During all these years in lifting did you suffer from any injuries and
what were they?
Kenn:
I have suffered only one injury that I would say was serious.
I
had a minor pec tear a few years ago. I feel that the reason for
my
longevity
is the training that is incorporated at Westside Barbell. We
aren't
handling 90+ percent all the time like a lot of lifters. I am very
fortunate
to have not have a serious injury.
Igor:
What kind of bench shirt do you currently use?
Kenn:
I currently use an Inzer triple denim, which is 2 layers of
denim
with a layer of poly between them. It has taken me and Inzer 3 years
to
design a custom pattern to fit me but now that we have it I see big
numbers
in the future.
Igor:
How often do recommend testing the max in the bench press and how many
different max effort exercises are enough through-out the cycle?
Kenn:
I don't recommend testing the max effort in the bench in the
gym
if you have the opportunity to go to a meet. If you have to do it
in the
gym
I would say no more frequent than 8 weeks. I think you should use
as
many
different special exercises in a mini cycle as you can, you will always
develop
your favorites and end up going back to them closest to a meet.
The
more
variety you have the more exciting the training is. It's hard to
get
burned
out when you have multiples things to choose from.
Igor:
What is your approach concerning the actual volume of training?
Kenn:
The volume of training is something that you will find has to
constantly
be pushed up. What it takes to bench 500 isn't going to get
you
to
600. You always have to try to increase your work capacity which
should
increase
your strength, which should allow you to increase your volumes
because
you will be stronger.
Igor:
If a lifter is not progressing – which approach would you advise to try
first: increase or decrease of volume?
Kenn:
If a lifter is not progressing you first need to find out why.
This
is probably one of the hardest things to do. It helps to have great
training
partners like we have at Westside. Once you identify your weak
areas
you need to attack them, or if you find an area you think could be
overtrained
you then back that area off a bit. The only way to find out if
any
of your troubleshooting worked is to get into another meet. It takes
years
to be able to identity where these areas are unless you have people
around
you that aren't afraid to criticize you.
Igor:
Exercises like wide-grips, floor presses, board presses, inclines, dumbbell
presses are a part of the WBC methodology. I know that rack lockouts aren’t
currently used. Aren’t they beneficial?
Kenn:
Actually the lockouts are used, just not as much as they used
to
be. I feel they are a very beneficial exercise especially for people
that
are
novice lifters because they allow you to handle heavier weights than you
normally
could and puts a tremendous about of emphasis on the triceps.
Igor:
Do high rep dumbbell presses have an effect on a 1 RM and what is their
purpose?
Kenn:
I feel that dumbbell work is something that makes you much
stronger
but I don't recommend putting a lot of emphasis on it. I would use
dumbbell
work as something in a mini cycle just like a board press. I suggest
doing
a 3 set max. Use a certain dumbbell for 3 sets for a many reps as
possible
each set. This is another record that you can always come back to
and
break.
Igor:
I would also like to use this rare opportunity and ask you a question that
interests me personally: I have been using steep inclines w/chains and
after that 2 week mini-cycle my strength has decreased in the next mini-cycle
exercise – floor press. Could the reason be that the inclines activate
the pecs to a lesser degree than other above mentioned exercises?
Kenn:
That could be it. It could also be that the muscles that you
use
in the floor press have been somewhat neglected in the steep incline mini
cycle.
Don't worry much about this especially if you have just came back to
them
after a long lay off from them.
Igor:
What amount of progression in the bench press (per year) do you accept
as being decent for an advanced lifter?
Kenn:
When you say advanced lifter I am going to say a 500+ bencher.
I
feel that if you are competing 3 times a year or so that you should be
able
to
break your record each time. However, we know that this doesn't always
happen
because if that was the case someone would have benched 900 by now.
I
look at it as if 1 pound is a good increase. When you start getting
to the
top
of your game you should be happy with any progress that you are getting.
The
reason people tend not to make progress is because they aren't
progressing
with their training. This is something that has to be improved
on
a daily basis. Just read Lou's articles in PL USA, we are always
experimenting
with new training ideas that sometimes lead to really good
increases
and sometimes they don't. You just don't hear about the ones that
don't
very much.
important
note:
First
and above all I would like to personally thank Mr. Kenn Patterson for this
very interesting and educational interview. I'm sure it will be beneficial
to the readers...
I
would also like to bring to your attention the following information:
Kenn
Patterson will be available for your further questions
on power.den . The online chat will be on September 9th at 10:00pm east.
The link to this page is down below! See you there on 9th September!