After having a nightmare for the last month one of the guys over at xsimulator pointed me to a thread over on the elite forums and boy oh boy did it solve all my tracking issues.
Its all about the Process Affinity and OculusVR.exe and also OVRServer_x64.exe using all of your cores on your CPU. All I did was set these exe's to cores 6 and 7 and tadaaaa problem solved for me.
here is a link to the thread please give the guy credit because this is a mjor breakthrough for myself hopefully many others.