Depends on the where you’re at during prep. Usually as you get closer to the meet your training becomes more specific.
We’ve the same general idea in terms of pausing.
I don’t pause during accumulation/hypertrophy phases. I get in more overall work this way and rep prs are great confidence boosters. Touch and go carries over to pause well enough.
Normal pausing during the first halfish part of my strength/intensification. Then IPF or 2/3 count pause the second half and during peaking. May as well practice long pause so if you get slow calls during the meet you are fully prepared and fast calls are a bonus.
If arching depends on how much of an arch you use in comp. If it’s not much than you can get away with using less in training. If it’s a big arch could definite see you losing some of that mobility over a prep.
Kinda like the front squat the best way to build mobility for the front squat rack position is to front squat. Once achieved the best way to maintain is to front squat. Other the way around if you don’t front squat you can lose it and takes a while to get it back. If your peaking phase is long maybe you’ll have time but if not you’ll be leaving kilos
I’m kinda a medium arch that’s uncomfortable but not painful so I arch hard every time i bench press. Just like to keep set up and technique the same every single time to engrain that motor pattern and skill. Thousands of reps = mastery (*should equal cos my techniques still shit tho lel)
In accumulation phases I’ll use Dumbbells on flat or incline with minimum arch to be safe to get in work over full ROM. Would use a duffalo bar if I had access.