Did some reading about tendinitis. Seems I should get on some serious rest and rehab. I've had it off and on for several years, and this last 6 months/year or so it has become constant and impedes everyday activity. Hopefully it's not too late to reverse it without surgery. Gonna forgo all cals that involve the arms at least until the new year. Will try ART (active release technique), stretching, and may even ice it. Will also cut inflammatory foods (no more daily bread or sugary driving snacks). Mentally preparing to have to spend several months healing.
In the meantime, this leaves me with squats, leg raises, and more time for running and stretching.
Protocol: Pavel's fighter pullup protocol - set of max effort followed by 4 more sets at approximate 20% rep reduction per set, adding a rep every day. Example:
5,4,3,2,1
5,4,3,3,2
5,4,4,3,2
5,5,4,3,2
6,5,4,3,2
5,4,3,2,1
5,4,3,3,2
5,4,4,3,2
5,5,4,3,2
6,5,4,3,2
Monday - calibration day
Pistols - 4L/3R, 2, 1, 1, 1
Pistols - 4L/3R, 2, 1, 1, 1
Lying Leg Raises - 15 - Protocol calls for starting point of 12, 10, 8, 6, 4
12, 10, 8, 6, 4
12, 10, 8, 6, 4
Tuesday
Pistols - 3, 2, 1, 1, 2
Pistols - 3, 2, 1, 1, 2
Lying Leg Raises - 12, 10, 8, 6, 6
Wednesday
Looks like I fucked up the protocol for a 3RM. Program calls for less sets to start and a different rep progression. Correcting today with a goal of 3,2,2,1. Adding reps to a goal of 4,3,2,1 followed by 4,3,2,1,1. Then add reps as normal to achieve 5,4,3,2,1
Pistols - 3, 2, 2, 1
Lying Leg Raises - 12, 10, 8, 8, 6
Thursday
Pistols - 3, 3, 2, 1
Lying Leg Raises - 12, 10, 10, 8, 6
