Regarding the SQ, I had a very bad adductor tear years ago and basically after some time I would just test it out with regular squats. If the pain worsened a bit, then I would stop and go back to the alternate version so it had more time to heal. Periodic testing worked well and eventually I was able to switch back over.
For the DL, if you are competitive you won't be able to use straps (unless you are in Strongman), so you will likely need to reduce their use. It is extremely rare that someone tears a bicep with a mixed grip, so I wouldn't worry about that, especially at the weights you are pulling. Just make sure you don't "curl" your supinated hand as you stand up. Use the double overhand as much as possible to build strength and then the mixed grip as needed - it will also help build your grip strength. You can still use straps, but use them judiciously if you won't be able to use them in competition.