dude BB your rates depend on your own shit
try rate 15000 or 10000(20000 for fast ass pc and connection)
cl_cmdrate and cl_updaterate just play with(it really depends on server and its tick rate). Do net_graph 3 and slow up the cl_cmdrate and cl_updaterate from 20 till its as high as it can be without choke/loss.
I have to have low cl_cmdrate and cl_updaterate for the most part even though I have a fairly high end pc(x1900xtx).
On a side note, anyone know where to get the counter-speak script for a cs server?