First a little background. I'm home from college for the summer and I've three main goals: bring up my quads, triceps, and lats. A little extra strength and size for my elbow flexors isn't a primary goal, but it's always nice and would go along with what I'm trying to do.
Anyway, I started hitting the gym seriously between 1.5 and 2 years ago after a lifetime of being sedentary, save for the year of track I did in high school, so I'm still not that strong and I'm still carrying around some extra weight (currently ~210 lb). I'm doing 5/3/1 right now and the maxes I'm working off are 285 for my deadlift, 145 for my front squat, 140 for my bench, and 120 for my military press. Needless to say that while my posterior chain is up to snuff, pretty much everything else needs work. My triceps are what's really holding me back in my pressing (my sticking point is usually between halfway and lockout), and my quads in squatting (just look at the disparity between my deadlift and front squat).
On my squat days I'm doing the standard 5/3/1 for front squats, 5 more sets of 10 for front squats, single leg deadlifts, and split squats. The single leg deadlifts are both for building my hamstring strength and balance on one leg, something that's keeping me from doing lunges or Bulgarians. The split squats are to build my quads, adductors, balance, and serve as the first step toward doing other unilateral leg exercises with good form.
On bench days I'm doing medium grip benching for 5/3/1, close grip benching for 4x8 (toying with the idea of changing it to 5x10), and Kroc rows.
My military press day is currently a bit of a mess. After 5/3/1, I'm doing 5x10 more presses supersetted with lat pulldowns (for 135). I'm still trying to come up with something next, but I currently have bench dips supersetted with negative chins. The problem is that I can currently only do about 5 bench dips per set and and I have a hard time extending the negatives past 5 seconds.
What changes to my current program would you recommend to help me get toward my goal of being able to do unassisted dips and chins?