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Recovery is more important than working out.

The workout is $hitty because you didn't recover from the last workout.

Deloading is essential. Take one week off, and you're going to come back...

Yes, it was flexed.

You have to strengthen your lower back tremendously ( as well as your hamstrings).

45 degree hyperextensions should always be done after you get done deadlifting.

Make...

I dunno what tf BAT and etc is.. but i'm willing to learn.

Yes.

In. Is there a ********, groupme, for this crew?

Great.

I powerlift, so I do cardio every other day (3 days out the week).

The thing about cardio is the intent. I see you have a bodybuilder split, so i'm going to say you're working out to body build...

Stop doing bicep curls and start doing other movements that work your biceps.

Any pulling motion done close grip will work the biceps.

I would suggest doing close grip pull ups (thumbless)...

Double your bodyweight would be good. Work toward that.

I recently just overhead pressed my bodyweight (225) for a PR. I would say my form is decent (way better than what I see at the gym).

OqUKy3zo5ps

But to answer about keeping your back...

She's actually Asian.

I was just thinking about splitting my workout up like this!

It really depends on the weight you use.

Are you training just to be healthy, bodybuilding, powerlifting, etc?

I recently just overhead pressed my bodyweight (225) for a PR.

I would honestly say handstand push ups against the wall would be your best bet to increase the overhead press dramatically.
...

Couch Stretch will REALLY help with any lower back and hip pain:

http://i.imgur.com/41fsRXz.jpg

I recommend holding each leg in this position for 2 minutes. Make sure you squeeze your glutes.

Pull ups are the king of all back exercises. They go up, all lifts go up. Guaranteed.
Pull ups to your chest is a direct alternative to rows/pendlay. I would even say they're better.

Chest...

This.

Also, 5 sets of 20 strict CLOSE GRIP pullups is even more of a feat.

I would recommend switching the grip every day you do pull ups. Monday (Chin ups). Wednesday (Wide grip) Friday...

The king of ALL back exercises is the pull-up.

Calisthenics is key. Calisthenics will help you build a great foundation (hypertrophy).

Nothing. You come to the gym to break down muscle. Not build it.

Damn! That's OG talk right there. Sup!

No sir. Been lifting weights 4 months now.

First powerlifting meet next year!