A guide only, as my kit had to be odd man out with that rule of thumb.
Actually it fits you perfect. You created backpressure initially imho. You had a 3" downpipe (75mm) and a 65mm turbine wheel. There are lots of guys in the 700rwhp+ range with 65mm turbines and 3" downpipes.
Your new garrett turbo has a 76mm turbine wheel. That's a wheel bigger than the downpipe. So that larger wheel surface area was then having to condense back down in that downpipe, so the larger wheel was kind of diminishing returns with the 3" downpipe. A smaller turbine would have in fact had less back pressure at the same pressure ratio. That's why you saw good gains when you increased your downpipe size, it allowed that 76mm turbine to breath.