JC (11/15) :RTS Intensity and Bench (I don't know what RTS stands for, I worked out with Frank today)

Hey guys,
I realize its been a while since my first post; I'll make sure to post as soon as I finish my work outs from now on. Also I'd like to thank Danny, Frank, and Nathan for their constructive criticisms on my first post.

So first things first: I usually try to workout around 7:00 pm on Tuesdays, around 5 pm on Thursdays, and usually ~ 4 pm on Saturdays and Sundays (although today I ended up going around 7pm).

Sunday (11/15) Work out:

Bench Press:
Warm-up:
45, 95, 135,185, 225- 1x5
Work Set:
275- 3x3
I felt pretty good doing 275, although I struggled with the last set; I managed to complete all three sets though.

Pause Dumbell Bench:
100- Failed at first attempt.
70- 1x3
100 attempt #2: 1x3
100 attempt #3: 1x2
It definitely feels a awkward doing this exercise for the first time; also, I feel like my left shoulder gives out a lot faster than my right shoulder- both times I didn't manage to complete the sets was due to my left shoulder giving up on me. Frank told me it could be that I am overtraining, possibly because I might be benching too much; Im not sure what's the cause.

Cable Row:
190- 1x8
190-1x5, 180- 1x3
180- 2x8

Military Press:
Warm-up:
45, 95- 1x5
Work-set:
145- 1x4- Didn't manage to complete last rep, so I went down to 135.
135- 3x5
I cheated a bit while pressing 135, and Frank caught me... I was sort of doing a jerk press on my first rep (it felt easier), but I stopped... This was my first time doing a Military Press.

It was a pretty good workout. I will add ~2.5 lbs to the MP the next time I do this exercise, 5 lbs the time after that, and so on. My next work out will be on Tuesday- I am trying to develop a more concrete work out schedule, this seems to be one of my big problems. Comments are appreciated.