Step away from the computer, the rings, and the handstand work and read this:
http://danjohn.net/pdfs/lift.pdf
and pretty much everything here:
http://www.danjohn.net
edit:
ps, it's 2:39am and I'm hung over already from the 4th of July festivities. So, if I missed something in your post, sorry. Reading comprehension isn't my strong suit right now.