Beginner Template Paused Bench

So I’m at W8.2 of the Beginner template and plan on moving to Phase III next week. I saw that I would be doing paused benching but I’m not entirely sure if I should do 1ct or 2ct pauses since it didn’t specify. Not sure if there’s a difference if I do either but even if there isn’t I’d like to know what would be the recommended duration for the pauses.

Thanks in advance.

BTW love the program, I’ve exceeded my past e1rms when I started the template when gyms finally opened so thanks a lot for that.

Whichever you want is fine.

Glad the template is working well for you!