Generaly, when bike is loaded with rider on it (the amount of weight you normaly carry, if you often carry weight), suspension should drop around 1/3 of it's travel. E.g: if rear end has 13 cm travel, it should go down about 4 cm when you sit on it (4 cm compared to bike on center stand - if you compare it to travel while bike is both wheels on the ground, that will be between 2 and 3 cm).
THis article looks OK:
http://www.gostar-racing.com/information...set-up.htm
(part about rear end squating when on the gas is complete nonsense, but the rest of it seems OK).
Shorter one:
http://www.sportrider.com/tech/146_0308_...index.html
Most things done in a hurry need to be done again - patiently.