You have to train the way you will compete. If the rules for powerlifting say you have to pause the bench press and wait for a command before pushing the bar up, you need to train that way in preparation for a competition.

If you are going to compete, read the rules and then practice the way you will compete.

I often hear folks ask, “what weights should I be looking for to be competitive in my first meet?” Go to the first meet to get the competition experience and then the next meet go to better the results of the first meet. Your toughest competition will be the person looking back at you in the mirror. Always try to be a better version of yourself – on the platform and in life.