Over-doing the check-raise is all about understanding your value range. For example, on this board, viable value check-raises (given pre-flop) are 22, 33, and JJ. That's only 9 combinations. Players in your spot usually don't play J3, J2, or 32s!
So to remain deceptive, you aren't going to have to check-raise too many semi-bluffing hands. Many players simply check-raise any draw, and any value hand on boards like this without realizing that the play heavily weights their range to draws.
For this hand, you do have one of the 9 hands that are clearly strong enough to check-raise. You want to get in money against slightly weaker hands by representing a check-raise bluff. In this case, it's good that you might over-do it a bit because it should get you more action. So if these guys have an inkling about your play style, you should be very ecstatic about check-raising a strong hand those rare times you have them.
On the turn, you can probably bet just a hair smaller because 54 got there and hands like QQ are going to be less inclined to call your bet knowing that one of your more likely semi-bluff check-raises got there on the turn (especially one that your opponent is less likely to have given pre-flop).
Even with a smaller bet size, when facing an all-in bet on the turn, you should undoubtedly call the bet with this hand. Even if your opponent is not bluffing
, he could easily be moving in for value with a worse hand like 22 or 33. Even if he showed you a straight, you have 10 outs and it's a close decision. If there's a possibility that your opponent has a worse hand for value and/or a big combination draw, you must call given your pot odds and absolute strength of your hand.