A few months ago I had a lower back injury doing pause squats (wasn't linked to form or careless, but rather inherent issues). MRI showed lower back disc protrusions.
Basically I've been on 5/3/1 and increasing my deadlift but my form now is pretty horrible (I didnt notice it get out hand until I filmed myself). This only happens on top sets, but still not...
Uhm... chins do not hammer biceps harder than curls... Curls is an isolation exercise that targets only biceps when chins use biceps as a secondary muscle (to your back)
1) AllPros is a good bet. It's the go-to program for beginner (in the stickies). ICF5x5 is also solid
Regardless of what you choose- make sure it's a full body program 3 times a week
In my experience - a butt wink is usually a case of poor flexibility. It is clearly there, if you watch the second video - at the bottom posiiton your lower back rounds