I'm trying to gain muscular strength, primarily in my upper body.
I'm 18, 6'5" 190 lbs, but very skinny, with under 10% bf.
My issues with gaining are two-fold. First, I'm a varsity fencer, so I practice 5 days a week, 2-3 hours a day, plus competitions every weekend. I have scheduled lifts 2-3 days a week, and I do pylometrics and sprints 1-2 days a week, but they are fairly light, and more geared towards maintaining strength than actually making increases. My second issue is that I had a pre-stress fracture in my lower back (from fencing) about four months ago, and was told by trainers not to do weighted squats or deads for at least six months.
My legs and core are very strong, but I can only bench about 120 lbs, or do 8-10 pullups with good form, which is sad. My diet is very good: I eat egg white omelettes, grapenuts, and fruit for breakfast, and mostly grilled chicken breast, brown rice, raw spinach, peanut butter and whole grain toast for lunch and dinner. I've cut out alcohol entirely, and my only vice is excessive coffee consumption. My metabolism is also very very fast, which may be part of the issue.
I have time to lift every day, but I'm concerned about overtraining.
How can I effectively improve my strength, given the constraints of my scheduling? Should I simply wait for the offseason to try to make significant gains?