You should basically be putting deads first and then following that with the squat variation, etc...but that can be ironed out.

What you should be focused on more than hams is glutes right now. Your hams are probably firing on all cylinders and will do their job and get stonger just by focusing on this posterior chain work. The glutes are a different story. You really should feel them going to work on the deads, split squats, etc. Hell when you get a real program going they shoud be sore. So it's good that your feeling your hamstrings but you need to be feeling your glutes too. At least the next day or so!

But it's a typical problem and one that actually can lead to the type of hip injuries you have going. When you here someone say that they feel their deads a whole lot in their hams and lower back that can be a sign that the glutes or not up to par. Because order of muscles should be ham then glutes not hams and straight to spinal erectors.

Make sure about your stretching. I really can't stress it enough.

Eric

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.