what ive been doing lately
always stay shy of failure
warm up 2-3 sets barbell rows 45 degree angle lower back arched squeeze at the top 10 rep per set
pulldowns 2 warm up sets 10 reps each lower back arched no sway in the movement squeeze lats togetherat bottom of movement and hold for a slight pause, slow on the way up. 3-4 working sets reps 6-10 done in the same manner as warm ups just heavier weight.
deadlifts 3 sets 8-10 reps each keep lower back arched throughout entire movement, squeeze lats together at top of movement, slow on the way down fast on the way up.
cool down same as warm up
(rear delts and shrugs done afterwards)