First, thanks for all the help everyone, I do listen to criticism. I think half of my problem is lifting in a commercial gym where if you lift heavy weight or go past a 1/8th squat people think you are doing well. So coming on here and throwing my faults to the e-world is a good idea.
I fixed depth and it shows what I was originally concerned with, the rocking out of the hole. I have spent most of my free time this weekend searching T-Nation and elite for tips on the upper back, but this has mostly led to articles telling me to flex the upper back.
Someone mentioned elbows forward and I came across that while searching. I have tried it and I feel like any tightness I can make I lose when pushing them forward. Any one else had this problem and came up with a solution for it?
As for the shoes, currently dead/squat barefoot (only 1 warning to put on shoes in a year and a half of it!) but only due to my cheap ass not being able to afford ordering shoes solely for squating.
I have tried the wall squat, I have had a lot of trouble with it as my face seems to always want to be inline with my toes or I fall backwards. I will continue it as part of my stretching which I am now doing pre, during and attempting in mornings and night.
The less is more lesson, I plan to squat twice a week with some bar squats on stretch days. Going to give 5/3/1 another go through and I figure squats as accessory on deads with light light weight will be what I need to practice form and build on it.
Thanks again for the help. I will come back to this thread if I think I get any significant progress and want to share or stumble some more.
Elbows forward is a cue to get your upper back arched really hard. The way I do it and that I focus on trying to pronate my wrist (which puts my shoulder into external rotation mode which makes a nice shelf and a lot of tightness) and making my chest really really big (arched upper back), while trying to tear the bar apart over my back especially in the bottom.