Also regarding rake, 5 percent capped at 3bb isn't too bad right?

I would probably go with a 1/3 pot cbet strategy on many flop textures if they are tight and not so good regs. They will indeed probably make flop defending mistakes and I don't necessarily want to play bigger pots against tight ranges.
Against the weaker players you probably want to take very exploitative sizings and don't really care about balance and things like that.

the smaller cbets have been originally used to fuck because people were multi tabling and they weren't defending against it correctly. When you are playing live poker, your strategy should really solely depend on villain, hand by hand. Realize that when you are betting 1/3 on a flop if one of the errors they are making is to call to often, generally they are making a pretty small mistake vs your strategy, where as if you bet larger in a lot of spots they continue to make those errors your EV significantly increases.
It depends on the spot, depends on the player, depends on the board lol, can't make general statements, but it should depend on villain, the hand u have, what u want to accomplish blah blah. I don't think standard strategies are going to be nearly as high EV and just thinking about the spots logically and how people are going to react with certain combos and adjust accordingly