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Are you still bench pressing or lifting?

Back is a little rounded and you are sticking your head up.

Really try to flex your core and your back and really concentrate on sticking your chest up in order to get a flatter back.

As for...

Lots of shrugs, deadlifts and heavy rack pulls.

Farmers walks are also a good idea.

Read the sticky threads at the top of the page

Keep protein intake heigh and eat at your maintenance, not much else you can do.

Up to you, if you want to keep doing it then you will have to add a few calories to make up for the calories used during cardio.

Incorrect, if you eat less than your BMR (google it) then you will lose fat all over not just your stomach. You can't target fat directly, you can only lose it all over.

I normally get around 5 reps with 100kg/225lbs, nothing really impressive, bench has always been a major weak point for me though.

Flexibility will be your main concern.

Check out http://www.mobilitywod.com/ - lots of good videos to imrprove flexibility.

Also simply google for "stretches for deeper squats" or similar and...

Read the sticky threads stuck to the top of the page, lots of good info and will answer your question.

225 bench? Where did that come from?

My max 1rm was 125kg/275lbs, it's actually a little less now since I've been cutting the past few months. Lifts in my sig are all time best not current.

Get your form checked, film it and stick it here.

Eat more.

Perform a better more thorough warmup.

You shouldn't need to do anything else at this stage then that to progress.

Well if you are going to a chrio already then he is the person you should be asking.

It sounds like a herniated disc, leg twitching and a burning sensation are two rather big signs when it comes...

You can't lose fat and gain muscle at the same time. Beginner to some extent will but gains will be very small.

Read the sticky threads at the top of the page and decide on your primary goal, if...

Your incline bench will be weaker than flat. 20kg difference is pretty big so obviously it's a weakness, keep incline pressing and soon it'll catch up.

Knees travelling ahead of your toes isn't a bad thing. High bar squats need the knees to travel past the toes.

As for fixing others form in the gym, if you think you know what you are talking...

No you should squat like normal until you learn the correct technique. It's harder to learn the form if you aren't even doing the exercise properly in the first place by squatting onto a box.

Failing in the lower rep ranges is not bad for you but nor is it particularly ideal if you're doing this weekly.

Strength will actually regress if you are pushing to failure on the same exercises...

Maybe look into some forearm stretches, use google.

Does it cause you any pain at all? Is it definitely musculature and not anything worse?

First thing first is to let it rest and wait for any pain to subside.

Once you feel ready to go back to the gym, warm up your rotators properly and then start with just the bar and slowly add...