Hello, I got an 87 fc and it has been in a wreck. I bought it for cheap and it had no front bumper. So I'm trying to fix it up but its becoming more and more of a pain

I bought a bumper off of CL and when I went to put it on I noticed the frame on the passenger side, where the fender bolts on to as well as the bumper, is bent to sh*t!
I tried pulling it enough with a hammer just so I can bolt it in but I'm having trouble.
Anyone know how I can pull it out? any ideas?

Also, has anyone done a maaco paint job on their fc? for 300 bucks it might be worth it. mines crap lol