Starting a new phase of fitness improvements and looking for some advice; here's my situation:
After about 10yrs of ignoring my health and fitness, I've spent the last couple years slowly working my way back to a reasonable level of fitness. Using diet improvement and various mixes of cardio and light strength training I dropped from 245lbs to 212lbs, started playing soccer and basketball 2-3 days a week again and over the last year really focused on strength using my own routine. For my modest goals (I'm not a PR or competitive lifting sort), this has worked fairly well. But, with limited equipment availability and time, I need to be more efficient with my efforts to keep improving. And, after spending the holidays eating about anything that was in front of me, my focus is now on losing excess fat and maintaining or even progressing strength (don't care about muscle mass as a priority).
So, I'm starting SL 5x5 this week with one modification; I know this goes against all recommendations but I don't have access to a squat rack or bench stand so my only option is the smith machine or dumbbells for now. I'm willing to deal with the inefficiencies for a little bit.
The part I'm not comfortable with and haven't found much info on is participating in sports on my off days. Lifting is M/W/F; basketball is T/Th; soccer is on Sat. Both are recreational level but played at a fairly high level (effort, not really quality LOL). Is this too much activity to provide proper rest between lifting sessions? Is there a better strength program I should consider? Anybody else intersperse sports with lifting and have other issues that I should be aware of?
Sorry for a long post but hopefully this can be a beneficial discussion and thanks for anyone that can offer input.