analyzing sites seo

I like SEO but I suck at it
I like analyzing data checking keywords and so on

I currently have a site which I am not marketing at all in the diet niche

I know its a competitive and most of the pages on page 1 are authoritative and well optimized but I feel I should be able to break into the top 10
If one goes to the end of the google results for my main kw there are 320 results

I believe my main competitor is currently ranked number 5 and it is with this site I am working with and analysis and hope to copy

We are both wordpress blog sites

I have a DA of 17 and PA 27 for the home page
He has a DA 20 PA 32 for home page

His trust flow is much higher than mine however TF/CF 17/17 compared to mine 3/13
He has much more back links than mine
However most seem to be coming from a PBN and sites similar to the main site which I say he owns and also spammy portals and so on.

I know I need to build better and more links but I am also worried about my on page SEO and how googles sees my site
I am not ranking at all for my main KW
The site is over a year old and is on wordpress

Now I am using old school SEO tactics including a EMD and I am worried that google has penalized my site.
Is there any way to check this - to see how google views my site or see what can be done to improve it
I am worried about design how that effects my site ranks and if it looks to spammy

Are there any reliable tools to analysis my site vrs competition and see what I can do to improve it
I like SEO and I do want to get good at it so any tips are welcomed