I will offer my POV on sparing the joints and staying injury-free when lifting, especially the pressing.
I see that the ceilling is a limiting factor to doing standing overhead presses.
Kneeling overhead pressing looks like it won’t be a good thing for your knees even with a light weight over the long haul.
Although sitting overhead presses stress the lower back too, I’d consider them exclusively instead.
Standing presses are best imo, since using the glute-involvement spares the lower back and increases strength.
Bench press and Overhead press:
Personally I’d try changing the grip to a false-grip for a while and see if it works for you.
In my case, it allows to better use the lats when pressing in any direction.
Pressing overhead like you would in a powerlifting-like benchpress (regarding arm travel closer to the body instead of flared elbows) is much easier with a false-grip.
To me it looks like In both your overhead press and bench press you could use some more lat involvement.
On Any Squats and Any Deadlifts:
I can’t recommend doing these during the warm-up enough:
Dormant glutes are the worst enemy to a lower back when deadlifting and squatting.
Glute-Bridge and Hip-Thrust:
Adding Glute Bridges or Hip Thrusts for all warm-ups and even as a main assistance non-strength-focused lift works wonders for staying injury-free, helping all other lifts, etc.
Some good thoughts by experienced members there.
In my personal experience, if I can do a lift with dumbbells instead of a barbell, I’ll do it.
For symmetry and to spare the elbow/wrist joints.
On Volume and The Program
To me it also looks like a lot of volume, especially if you dread the workout.
^ You exhibit signs of a workout hangover.
5/3/1 I’m not doing Jack-Shit over the long haul doesn’t look good either on the other spectrum of low volume (Wendler also mentions how it’s not something to do exclusively either).
I like this Wendler template because it has a bigger focus on warm-up, mobility and GPP.
Other 5/3/1 programs don’t focus as much on those.
But by your exercise selection, it looks like you’re doing something similar to Dan John’s 40 day program.
But Dan John’s program has much less volume than most programs.
If you are not focused in hypertrophy, the variations of the program allow for steady strength increase, low stress, short time in the gym, overall balance in exercise selection.
It’s a program that doesn’t beat you up, and lets you have a life outside the gym.
For a hypertrophy program that has low volume and low overall stress,
Thibaudeau’s Best Damn Program for Natural Lifters (which I have not tried) seems insteresting.
Hypertrophy Specific Training by Haycock (which I have not tried) also seems interesting.
Both programs are focused on low-volume and low stress.
Also, foam rolling ftw.
Hope that helps.