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Well, I'm not deviating from my core lifts or anything, I'm just trying to make sure my lower abs/lower back are strong so I don't injure myself again. I'm gonna start doing that thing religiously, every fucking day.... unless you think that isn't a good idea. I want a crazy strong core.

 As long as its not interfering with your main lifts it will be fine, dont get carried away with the volume though.

 Push press grip for you should be no wider than a thumb length across on each side from the start of the rough part of the bar.

I switched from barbell tricep reverse curls to dumbbell with a 'diamond' grip - I find this way more comfortable, in addition to the fact that I was using preset weight straight barbells which were 10 lb apart and the form which I did it with was not comfortable, after moving to dumbbells its infinitely more comfortable and I can make progress easier. Is this ok to you?

yes.

Also, I switched to seated hammer curls for more ROM but 5 lb less weight so I use the back less - is this ok? I still keep the dbell curls standing.

yes

I've started using weight for pullups and rack chins last week, FINALLY. Also got to 190 bench for 3 sets, FINALLY.

nice work!

I also took this yoga back strengthening class and my back feels better now, gonna fix my posture permanently and work my core everytime so I have no issues.

cool, if it helps your issue then keep at it.

Also good are false grip pullups and pull up hangs with hands over the bar in a fist like your flexing your forearms to hang and keep your hands over the pull up bar. I've tried this before, crazy forearm pumps when going for time.

  Its not really going to make a huge difference either way, but I like to keep it around workouts, either pre or post, or both.

Someone told me it's better to go with fat free milk post workout for shake because if there's fat, it'll be slower to provide protein to the muscle. Is this BS?

use chocolate milk.

Lance,

I wanted to make a little adjustment but I want your opinion on this...

Do you think it would be a retarded idea to combine push press and cleans into just clean and jerk? When you combine push press and hang cleans that IS a clean and jerk, no?

Also - I wanted to emphasize a bit more on the upper body - chest/shoulders... do you think it makes any sense to do seated overhead press, or is it a waste of time because of push press? Only reason I ask is, obviously, you use the entire body and it's an explosive movement for the push press - whereas I think the shoulders are more focused on if it's a strict press.

In before you telling me not to change my plan because I'm making progress. Only reason I'm asking is cuz cp3 mentions seated overhead press being better than push press, or some shit.

In before cp3 reading this and mentioning it to me on IRC.