You’ve said you are not that big on lats training, but let me try this anyway. My pull-ups suck. PR is 6 reps, done a week after 30d of Waterbury “7x/wk” pullups, lots of sets of 1,2,3. Most pullup programs here say “get to a 10RM before you try this”, but a 10-rep set is still a long way off, even after a 25% BW loss.
I tried doing “strength” ramp/clusters with weighted pullups then wtd chins, but never improved my wtd pullup max (it actually started to go down after 5 sessions, so I stopped).
I then tried the rep loading ramp (set of 1, set of 2, set of 3, add 15lbs, and repeat) with pullups, starting with BW. After 6 sessions, I had not made any progress (stalled everytime at the set of 3 with BW+15lbs.) Thought maybe I was starting too heavy, so I then started with a band-assist 1-2-3, then BW 1-2-3, but missed with the BW x3 each time. I did have more lat “pump” doing band-assisted reps first.
So, on my deload week for a change of pace I did a conditioning workout using Alwyn Cosgrove style complexes, 8 movements, 6 reps each with just the 20kg bar, which included bent rows, DL, and cleans. And WTF my lats are sore for two days?!?
My one thought was to quit the low rep stuff and try high-rep/high-volume pulldowns and rows, just to get my lats and rear-delts to fire in sequence. My other thought is to try volume pulldowns after some eccentric wtd pullups that create lat tension.
Short background: former fat powerlifter (1200 @220), now 40yo at 180lbs. Using HP Mass and then Layer programs, I bench and squat at 180 what I used to move at 220. I have freakishly long arms (I lockout deadlifts 1-2" above the knee). My biceps also lag my triceps (strict bar curl 65x8-10 max versus strict skullcrusher 95x10-12).