Reading thru your logs I saw you were doing body rows. Are you still doing them ? Do you sub. 3 for 1 pullup? My friend does rows and he has obtained some nice back development from doing them. I tried some the other day but trying to do them 3 for 1 slowed my time down especially on Day 1 then trying to get into pushup position, but that just may be me.
Yes, near the end of my SF routine I did body rows, but here's the gist of it: I started with 2 for 1 subs, after I got the hang of rolling from body row to pull up position to sit up position, I exchanged to 3 for 1 subs. Never could make it into pull up propers.