Louie says not to pause on dynamic bench day, which is his light speed day with 9 x 3 reps, 50 to 65%. On max day all of the exercises he suggests you have to pause. You can’t bounce or touch and go board presses, floor presses. The whole idea is to lower the weight and relax the triceps, then press. You do this so there is no stretch reflex used. On speed day you bench ballistically to fine tune your stretch reflex. So in the meet you are stronger because you have trained without a stretch reflex (max day)and are able to fall back on to your improved stretch relax (dynamic effort day) and get a good jump off your chest. Also it depends on the federation you compete in IPF, APF etc. The pause is longer in some federations and the bench shirts allowed are not all the same. Louie’s lifters compete in the APF and are able to wear denim shirts, so they don’t have to do so much pause work. In the IPF (USA Powerlifting) you have to pause longer and can not wear such a good bench shirt, so you have to do more pause work in your training. Your answer…one day pause 1-3 sec., one day t’n’go and be explosive.