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Off-Topic Shameless Self-Congratulations - Flexible Steel Participant Comments

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PTTP is great. 3x/week is also great, add an additional 5 reps per day so the weekly total is about the same.

You're asking for very detailed programming suggestions specific to your situation - it's not something to do on a forum, IMHO. Although you've said a lot about yourself, there are still too many unknowns. I suggest you find yourself a coach to help you figure out the programming. PTTP is a good plan - stick to it for at least 3 months, don't do any other strength or conditioning training, and see how it works out for you - that's my suggestion. If you must do other things, keep them easy, e.g., walk or jog easily.

-S-
 
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