Well I finally got it playing smoothly. I looked and found two cfg files someone made to increase video performance. After making a autoexec.cfg with this in it it started palying smoothly. I dont know which line in this fixes it but if works so here it is
//DIRECT-X LEVEL
mat_dxlevel 81
echo "DIRECT-X CHANGED TO 8.1"
//GPU AND CPU
r_3dnow 1
r_mmx 1
r_sse 1
r_sse2 1
echo "GPU AND CPU - CVARS LOADED"
//ADVANCED GRAPHICS
mat_antialias 2
mat_forceaniso 0
mat_hdr_enabled 0
mat_hdr_level 0
mat_picmip 2
mat_reducefillrate 1
mat_trilinear 1
mat_vsync 0
r_rootlod 2
r_shadowrendertotexture 0
r_waterforceexpensive 0
echo "ADVANCED GRAPHICS - CVARS LOADED"
//GRAPHIC DETAILS
cl_ejectbrass 0
cl_forcepreload 1
cl_phys_props_enable 0
cl_phys_props_max 0
cl_ragdoll_physics_enable 1
cl_show_splashes 0
cl_showsunvectors 1
cl_spec_mode 1
gl_clear 0
mat_bumpmap 0
mat_clipz 0
mat_compressedtextures 1
mat_fastnobump 0
mat_fastspecular 0
mat_forcemanagedtextureintohardware 1
mat_mipmaptextures 1
mat_specular 0
mp_decals 50
muzzleflash_light 0
r_3dsky 0
r_avglight 0
r_cheapwaterend 1
r_cheapwaterstart 1
r_decal_cullsize 2
r_decals 1
r_drawdetailprops 1
r_drawmodeldecals 0
r_dynamic 0
r_eyeglintlodpixels 0
r_eyegloss 0
r_eyemove 0
r_eyes 0
r_eyeshift_x 0
r_eyeshift_y 0
r_eyeshift_z 0
r_eyesize 0
r_lightaverage 0
r_lightinterp 0
r_lod -5
r_maxmodeldecal 1
r_modellodscale 0.1
r_renderoverlayfragment 0
r_shadowmaxrendered -1
r_shadows 0
r_teeth 0
r_WaterDrawReflection 0
r_worldlightmin 1
r_worldlights 1
rope_averagelight 0
rope_smooth 0
rope_subdiv 0
rope_wind_dist 0
echo "GRAPHIC DETAILS - CVARS LOADED"
//SOUND
dsp_enhance_stereo 1
dsp_mix_max .7
dsp_room 1
snd_async_fullyasync 1
snd_mixahead .1
soundscape_fadetime 9999
soundscape_flush
echo "SOUND - CVARS LOADED"
//VIOLENCE
violence_ablood 1
violence_agibs 1
violence_hblood 1
violence_hgibs 1
echo "VIOLENCE - CVARS LOADED"
//MISC
budget_show_history 0
cl_downloadfilter nosounds
cl_enabledeatheffects 1
cl_enabledeathfilmgrain 0
cl_enablespectatoreffects 1
fps_max 300
sv_forcepreload 1
echo "MISC - CVARS LOADED"
cl_ejectbrass 1 //Disables shells flying out of guns
cl_phys_props_enable 1 //Disables physics objects
cl_phys_props_max 15
cl_muzzleflash_dlight_3rd 1 //Disables 3rd person muzzle flashes lighting up surrounding area
cl_muzzleflash_dlight_1st 1 //Disables 1st person muzzle flashes lighting up surrounding area
cl_ragdoll_fade_time 15 //Causes dead bodies to disappear immediately (default: 15)
cl_ragdoll_physics_enable 0 //Disable ragdoll physics
cl_show_splashes 0 //Disables water splash effects
commentary 0 //Disables map commentary
dsp_enhance_stereo 0 //Disable stereo effect sound enhancing
dsp_slow_cpu 1 //For systems with slower CPU's: Reduces quality of dsp effects
mat_bumpmap 0 //Disables Bump Mapping
mat_bloom 0 //Disables bloom effect
mat_clipz 0 //Lowers water quality
mat_hdr_enabled 0 //Disables HDR
mat_mipmaptextures 1 //Textures quality worsens with distance
r_cheapwaterstart 1 //Worsens water quality
r_cheapwaterend 1 //Worsens water quality
r_drawdetailprops 1 //Don't draw detail props
r_propsmaxdist 100 //Object fading distance
r_RainSimulate 1 //Disables rain
cl_cmdrate 101 //Sets CMD Rate for cable/DSL
cl_updaterate 101 //Sets update rate for cable/DSL
rate 25000 //Sets rate for cable/DSL
cl_interp "0.01" //Sets interp value
cl_interpolate 1 //Interpolates entities on the client
fog_enable 0 //Disables Fog
fog_enable_water_fog 0 //Disables water fog
gl_clear 0 //Disables hiding of cracks/faults between textures
//cl_smooth 0 //Disables smoothing views after prediction errors/juddering effect
//r_shadows 0 //Disable shadows
//rope_smooth 0 //Disables Anti-Aliasing effect on ropes
//r_dynamic 0 //Disables dynamic lighting
//r_lightinterp 0 //Disables light interpolation
//mat_fastspecular 1 //Fast specular lighting
//mat_antialias 0 //Disables AA
//mat_bufferprimitives 1 //Buffer primitive objects