you can get critique by takings vids of your lifts and posting them on here. I've gotten plenty of tips on where/how to fix my squat and deadlift from more experienced lifters on this site. you can also watch the squat, deadlift and bench series from elitefts, rippetoe et al.
5/3/1 or any good program will tell you when to go up in weight or deload.
I'm also 5'9" but between 200-205, no idea of my body fat level. but I can tell you that I'm getting more than 2500kcal from p/c alone. try increasing your total kcal and see if that helps.