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Eat more. Eat more often.

If you are front squatting as much as you are back squatting, you are doing something wrong.

Add dips.

Try rack presses.

On your big compound lifts, stick to sets of no more than 4 or 5 reps. Maybe even 3. Do 5x3.

20-30 minutes on abs? A quarter of your time in the gym? Every day? Treat them like anything else. Short, heavy sets.

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Yeah I try to eat as much as possible. It just kinda hard for me to put as much food down my throut as I need.

I cant do dips anymore, it kills my shoulders for some reason, but any other tricep exercise doesn't. Not sure why but one day I did a usual dip set and next day could hardly lift my arms in front of me. Been like that for about 4 months now.

By rack presses im guessing you mean DB exercises? If so I have recently been working those in the pass two weeks and have seen a solid gain in strength. I usually do a 3 or 4 sets by 5 reps.