I got the idea a couple months ago (from Eric Talmant) to try long pause(about 6 second) benches. Not a new trick by any means but man, have they improved my bench! I'm pausing weights for six seconds that were a tough touch-n-go a couple months ago.
I'm using them as my primary bench movement on my "raw" day for both Volume and Intensity cycle. I've been training without gear for awhile so these have been a big part of building a strong base. I'm aiming for a 400-pound single-ply press in the 165 class this spring...I'm close!
Nice work! I've been thinking about trying them in a Secondary Bench Assist slot, but haven't found a good time for them yet. Thanks for sharing -- just further encouragement that it's something I need to look into!
