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Yeah, I think it's number 4 - i.e give it a rest. I know the injury was caused from an impact and so isn't RSI but it is definitely worse after exercise. Some good tips on exercises which will put less strength on it. Annoying as I was up to 92.5kg on the bench and getting close to my goal :'(
Tenderloin-
I understand your pain. I’ve got close to PBs and due to injury have dropped a long way back. Persistence is the only way.
I now describe weights as like a poker game. You win some days and lose others but, in the long run, if you play the best game you will win.
Hope that makes sense.
Glad Mike Matthews helped - I rate him highly as far as advice and direction goes. He bases his theories and plans on personal experience and documented studies.
TGR
I haven’t read this but there may be some useful info
https://www.muscleforlife.com/elbow-pain/