You'll be fine. Push through the flat week and the payoff is real. Good luck.

This is the answer. Stim-free pre or just citrulline and a bit of salt for the pump. Keep the pre-workout habit, lose the caffeine spiral. After three weeks one scoop will feel like three did.

Make sure your hips don't rotate during the bird dog exercise.

That's textbook. Higher protein on a deficit is one of the few things basically all the research agrees on.

Do you wear wrist wraps? They give solid structural casting support.

What's your protein target based on - bodyweight? 200g sounds high for a cut but on a deficit higher protein is exactly right for holding muscle and staying full, so no criticism, just curious.

Try half-kneeling landmine presses if the straight overhead bar continues to hurt.

How's your weekly set count on back vs everything else? Looks like you're heavily prioritising it, which makes sense for a weak point.

A simple hard PVC pipe is cheaper and does the exact same trick.

Track reps at a given weight and aim to add reps before weight. That gives you the progression metric your brain is missing.