Squat has stalled around 400-405. The last few weeks I havent been able to squat heavy due to one knee or the other bothering me. Deadlifts don't bother my knees at all. As for bench I follow more of a bodybuilding rep range of 8-10ish with dumbells and it's gradually going up (currently use 80lb dumbbells 4x8-10 on a slight incline). I know I should probably train it more directly for strength but a strong bench just doesn't interest me.
As for my head, if I look up I get dizzy or light headed, haven't really tried looking forward, I mainly follow Elliot Hulse's advice of keeping a completely "neutral spine". I'll adjust next week and see how it feels.
I agree my hammies are weak, other than deadlift and squat (separate days) I don't do anything else to target them directly. Its something I will definitely take into account and adjust my routines accordingly.
My weight has been around 230 for a few months now, leaning out and maintaining weight. The rest of my workouts follow my bench routine of 3-4 sets of 8-12 on a push/pull/leg kind of split. Deadlift/pull day is always first.
I sleep around 7 hours a night, any more and I feel like hell. My work schedule rotates (2 on 2 off 3 on 2 off 2 on 3 off) and work 12 hour days in a hot active facility on which days I do not train. I don't track calories but aim for over 200g protein, moderate days and carbs. I adjust based on how I feel and what looks good. I know my protein needs to be higher and I've started adding more through the days.
Thanks for the advice and critiques, I'll make adjustments and check back in.