Well my lats and arms were pretty fried from the two types of pull downs.
I prefer to go lighter on the BB rows and focus on being bent over so my body is almost parallel to the ground. I then make sure I use full ROM and squeeze my shoulderblades together to get a good contraction at the peak of each rep. I use a double over or mixed grip and go thumbless on all back work.
My lats have definitely improved since the show.