Thanks so much for the detailed advice. I researched ART and found a couple of great articles, but if there's anything specific you're recommend, let me know.
As for rows, BB rows hurt my elbows (yes, I'm having some elbow issues also, but they don't bother me on the bench.) Are DB Rows an acceptable substitute? Or should I fix the elbows first and go from there? (They mostly bother me on weighted pull/chin ups and BB rows and kill me on Upright rows.)