2 questions

#1.  I sustained a lower back injury at the beginning of summer, working construction.  So because of this I haven't done any lifts that put pressure on my lower back at all (squats, deads, etc.) But now I believe I am healthy enough to start doing those exercises.  What I am wondering is how I should set up my workout for the days I am going to do squats and deads.  Should I start really light and shoot for more reps or go for less reps with more weight, and how much should I be increasing the weight each week. 

#2.  I am on a masters water polo team and our practice season just started.  We have three 2 hour practices a week Mon, Wed, Sat.  I lift on tues, thurs, and sunday.  My question is since these practices are very intense cardio what do I need to do to make gains in the weight room.  So I will basically be working out 6 days a week and it's going to be really tough on my body.  So I am looking for any tips to, like I said, make gains in the gym and gain muscle and strength.

Thanks for any help.

I would start out light obviously with whatever rep/set range your workout plan involves. There are lots of good ones.

I would recommend something like.

Workout A

Bench
Squat
Row

Workout B

OH press
Squat
Deadlift

You can probably aim for something like 5-10 lb increases depending on the lift. Start out at about 70% and work your way up. For the squats/deads with your back injury I would start out with the bar and work your way up.

Focus on form, as this will be your best bet from possibly getting hurt or re-injuring your back.

As far as making gains and being concerned with working out 6 days a week. Just make sure your getting plenty of calories, and hydrating yourself.

current 5rm On the texas method
Squat:340
Deadlift:380
Bench:265

currently 233 lb's
goal is eventually a lean 220 play some kind of pro football
Target 40yd time: 4.5

I have also had lower back problems and I just started doing sqats, deads again a couple of months ago.  I started out really light with many reps like you said b/c I didn't want to re-aggravate anything.  I also use a belt.  I don't like to use it but it makes me feel a lot safer when I am doing heavier lifts.  Anyway, I would suggest going light for at least a couple of weeks until you feel confident again.

Great, thanks a lot for the feedback.