s=5FEfw1Aw9_Tj9bFh
Bro....ok, outside of the lifting and the swinging around on the pullup bar, I want to address your hitting the heavy bag. Stay open minded and if you disagree, explain why I am wrong....
1) when hitting the pitter patter style of rapid left/right shots, the thumb of your glove should not be pointing up, this is what makes your punches look funny and a good way to tweak a wrist.
2) when you are trying to do a hook, you are hitting with the fingers of your glove, not the front of your fist, good way to tear a bicep (ask Eddie Hall)
To fix this is easy, when doing the pitter patter left/right shots, turn your thumbs down and focus on extending your arm, not holding it 90 deg and throwing from the shoulder. When you're throwing the hook shots, raise your elbow up more and "hook" the wrist so that the face of your fist hits the pad.