When you say the standard pushups dont keep up what does that mean? If your doing level one day one or L1D1 are you doing the required standard pushups or failing somewhere from that 1st set to the 25th set? Or is your form so bad your just doing knee pushups?
If you can complete standard pushups I would recommend sticking with them only. Start your session and rest as you need to complete the pullups, pushups, and squats with good form. It's not really recommended to substitute knee pushups if you can do standard pushups even if they seem to be weaker. This is good news actually because you have found your weakness. So guess what you need to work on the hardest? Pushups of course. So if you can do standard pushups you should run through your rounds and if your not able to complete a standard pushup (meaning nose, chest, and hips touch the deck at the same time) you should rest until your able to do so. Some folks will disagree with this but I found that when you just start out pushing to the point of failure and beyond is just a waste of time and effort. Your a good example because you lost a week in training due to soreness. You should do your rounds only to the point that you feel that you will probably fail on the next rep then rest as long as you need to continue or complete the exercise.
Now this will likely drop the rounds you complete but who cares? What you really want is quality exercise movements that you can do quickly and efficiently. As a newbie to a program like this starting fresh means working on correct form and only pushing yourself enough to beat what you did last week. Thats the most important thing. It is slow and does take patience but it works. Get your base for each of the workout days then move up each week even if it means completing one extra round or lowering your time by a couple seconds.
As for extra workout days I think thats personal preference, but if you just completed one day and were sore for a week I would say your probably jumping the gun a bit. First things first, get started and stay consistent on the program for a few months then review your training regimen. Learn the proper forms, avoid injury, and it should fall into place.
Good luck and welcome!
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