lol now this is my first proper full powerlifting event.

[maori rule all]

I don't have spotters, I train alone, but on the day during the warm up I could find people to help me out.

During the bench Press while I train, I try not to arc my back and I don't bounce the weight either, so it is paused for a split second but I'm not too sure how long I pause it for, I'll have a look a it today, while I'm training.

Thanks for the tips and info Smashius, donut and everyone else.