Sourdough is very sticky after bulk rise? Where did I go wrong?

Hello bakers, 

I've just ventured into the world of baking sourdough bread. My first two loafs, from the same bulk, turned out okay. They were quite flat, but still very tasty. It tasted like the sourdough I have tasted in Germany: often more moist and dense. 

Now I am going for a second load. I am making one bigger loaf, instead of two smaller ones, since my proofing basket is quite big( 25 cm diameter), so maybe that played part in my loaves being flat previously. 

So I fed my starter 5 hours before use, I did autolyse for 45 minutes, then I did stretch&fold 4 times 30 minutes apart. Since it was late, I put my dough in the fridge where it sat overnight for about 8 or 9 hours. When I looked in the morning there was barely any rise. So I looked online and it said that in the fridge it can take up to 24 hours. So (maybe this is where I went wrong), I took it out and did the remainder in my living room where it was about 23 degrees celsius for about 4 hours(the steel bowl was very cold, so i figured it needed some time). After this time there was some rise and I saw 1 bubble, but I also became afraid it was overproofed. I started doing the preshape, but it was so sticky, that every time I folded the dough the bottom stuck to the wood(I did put flour on the wood and the part of the loaf that I put down. 

Also when I stretch it out, it looks nothing like the doughs in the videos I watch(mine i mostly whole grain, so it looks more clumpy in general), but it falls apart, tears, and sticks to my hands. 

Did i bulkrise too long? Too short? 

Is there a way of 'saving' it?

I thought if it bulk fermented too short, then maybe I need to lay it down again in a bowl and let it rest some more time, but maybe this does nothing?

Do I throw what I have away?

Thanks in advance to those who respond!

Greetings, a new baker.