I'm currently running 5/3/1 Boring But Big as supplementary work but also have 2-3 additional assistance movements.
My problem is that I can't decide what to do on Squat and DL days to cover all my bases without over-complicating my workout. I'm also finding it hard to decide which day to do hamstring/glute work.
Here is what I'm doing on lower body days:
Front Squat 5 x 10 (BBB Work)
Reverse Lunge 4 x 12
Unilateral Hamstring Curls 4 x 12
Sumo Deadlift 5 x 10 (BBB Work)
Pendlay Rows 4 x 8
Pull-ups (Using a pull-up program for weak pull-uppers...I'm still a novice)
Kroc Rows 2 x 15 Warmup, AMRAP (>15 Reps) for a Working Sets
As you can see, there is currently no direct glute or hamstring assistance work in my programming and I'm already using several movements that I've grown fond of. I'd like to add weighted hip thrusts, pull-throughs, back extensions, and glute-ham raises, but not sure where they fit into my program.
Should I do them anyway? If so, which day should I do posterior chain work? Is there anything in my current assistance that I should drop in favor of something else?
I'm expecting some of you to ask about my weaknesses, which I would have to say are my lower back (injured it a few months ago) and my glutes (very poor activation and, as bodybuilders like to say, I am unable to "feel" the muscle working under 90% of my TM).