the 5x5 program is very good. I also like the HST program.
I am doing that again right now but tweaked it a bit and am doing deadlifts heavy on an off day and squats on the other off day.
Grizzly, i think HST would be great for what you are wanting to accomplish. Get stronger and leaner(via calories and good training). ALso, u could tweak it to 15,12, 8 rep range as well rather than 15,10,5 etc... I am sure u have tried it b4 though and i dont remember if u liked it or not
PReacher, if you are on gear, then i think it would take an awful lot to over train. If you go to failure on the same bodypart multiple times per week, then that is a different story.
I have nver been a good sleeper but a big time trouble sleeping seems to coincide with me if i start overdoing it