Part of the problem is a lot of people with poor rates. Also it might help when I switch to gg5 so we will see if that does anything.

Your rates should have been:
rate >25000
cl_updaterate = server tick so 101
cl_cmdrate is always < your current fps regardless of setting, therefore you need to set it close to your average fps and probably lower your fps max to 60 ect... to lessen bursts. You do not want unstable fps you want it to be as constant as possible. (what resolution are you at)
cl_interp = (2/cl_updaterate)

choke will always be created as long as your fps is unstable and or not 100+

I have done a lot of testing with this on my old computer and with the new one I rarely get much choke unless the server causes it. This has allowed me to distinguish between choke caused by the client and by the server.