Add extra WO day? (5x5 routine)
So I've been doing this 5x5 routine for almost a month now:
Monday - Legs
Squats, SLDLs, Calf Raises
Wednesday - Push
Bench, Overhead Press, Close-Grip Bench
Friday - Pull
Deadlifts, BB Rows, Barbell Curls
This is how the Push WOs went:
Bench__________________OHPs_____________CG-Bench
5x5x145_______________5x5x80______________5x5x95
5x5x150_______________5x5x80______________5x5x100
4x5x150+1x7x150 (done on a saturday)
4x5x155+1x7x155_______5x5x80______________5x5x105
4x5x160+1x4x160_____2x5x80+3x4x80_______1x4x105+4x 4x95
I'm wondering what caused OHPs and the CG-Bench to go down so much today. Was it because I strained extra hard on Bench (first time I didn't get 5 reps on the last set)? Or was it just one of those days?
Also, I am wondering if it would be okay to do an extra Push day on Saturdays. I love this routine, but I know I wouldn't mind lifting 4 days a week instead of 3, and I'd like to work my chest/shoulders out a little harder. When I did Bench on that Saturday, I felt completely healed up from Wed's Bench, and the Weds after that I felt fine as well. (Background info: I used to overtrain like heck (2 body parts per day, 4 exercises per body part, 4 sets per exercise) back in the day but I grew pretty darn well and didn't have many symptoms of overtraining. This is why I am considering an extra Push day during the week, because I think my body can handle it.)
I have read all of the arguments for one muscle per week, but I also read (I think it was Swole who said it) that you can work out a muscle twice in a week if you know your proper recovery time. Would it be a good idea to give 2 Push days a shot or should I just stick with the way it is?