"A child does not learn to squat from the top down -- in other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and makes the conscious decision to stand." - Gray Cook
well i workout back 4 times a week, rows one day for upper body, sumo deads the next for lower body (obviously the back gets hit), pullups the next upper body day, and hang cleans for lower body(obviously the upper back gets hit. )
rep range varies from 1-12 on each of the exercises. I dont get above 3 reps on hange cleans though. rest interval is varied very frequently to, 1 week i many only rest for 45 seconds the next week it might be up to 2 minutes.