Hello,
@Bro Mo
I am sure you will gain your strength and stamina very quick !
S&S will work like a charm for your purposes, at least up until Simple. Indeed, even up to 32, it is possible to make good progress with "only" 3 to 4 training sessions a week. Usually more sesssions are 'advised' but you are far from starting from scratch.
Beyond Simple, I think we have to run the program with a goal in mind (Solid / Sinister). Then this is not a "park bench" anymore. Beyond strength, GU technique becomes crucial
Once Simple is 'owned' day in day out and assuming we do not go heavier, GU tend to become - IMHO - some kind of strong weighted mobility. It pairs well with push ups and pull ups by the way. For instance, I notice a maintenance of my press with GU + GTG OAP / OAOL (but not a strict strength gain).
As far as bells are concerned, my guess is that it is hard to beat the combination of Clean & Press and Squat.
In that sense, RoP is interesting. I think a "Linear RoP" (average the number of weekly press over 3 days a week training) may work. Below are the volumes:
Guys, recently I rediscovered my passion for OAPU. Was wondering: would it distract from presses if I did OAPU 1x/week @5x2 or 3x3 (assuming my max is 4-5 reps). Like so: Mo: off Tue: RoP light Wed:OAPU + stretch/mobility Thu: off Fr: RoP medium Sat: stretch/mobility Sun: RoP heavy I think...
www.strongfirst.com
So for better recovery, you can take the total volume for W1, then split it into 3x so you have constant level of energy and keep the training duration in check. You can do that for each week of the program.
RoP with "only" 24 gave me in just a few days the GU @32 (just the time to get the drill). Nonetheless, the C&P sounds more "real world" to me. Paired with a progression of pistols, you may get something interesting. You can make RoP "cardio" if you cut to rest a little. So this is very flexible.
Hope that helps you. Take care.
Kind regards,
Pet'