I'm the same with bench as you Timeah.
I've found:
3RM is 90% of 1RM, 2RM is 95% of 1RM
Pausing for a second takes off 5%
Pausing for 3 seconds takes off 10%
So, using the above
Paused 3RM = 90% of paused 1RM
Touch and go 2RM = paused 1RM
Touch and go 3RM = 95% of paused 1RM
I use this guide to kind of predict progress as I'm going.
PS As I've been training paused bench and getting better at it, the numbers are getting closer together. My paused bench used to equal my touch and go 3RM.
yeah its precisely that kind of info that enables you to transistion from sheiko to RTS with a sheiko template.
Unfortunately I wont get ACT or NSW states weekends off work so a little annoyed I wont get to compete this side of my Holiday.
Bummer, after all this planning
I PB'd on bench as well.
While I didnt test my 1RM, I upped the weights in the last set and doubled my current national title 57.5kg x 2 @ 56kg bodyweight. I also pushed out 1.5 x 60kg paused bench and I reckon I'd have it in me if not for so many reps prior to attempt!
Im glad I can do Sheiko cycles, I honestly thought it had me beat but I beat it.
Unfortunately I wont get ACT or NSW states weekends off work so a little annoyed I wont get to compete this side of my Holiday. Will keep up the bench 3 x weekly but going to enter into maintenance mode. I am definately going to test my 1RM's for deadlift and squat this weekend.