how ever i seem to do it. i cant get it to give me something for first strafe
Make it big! It's much about your prestrafe too. Try different prestrafe styles. For other strafes, concentrate to move your mouse and push A/D at the very same time, it helps me usually. Sometimes it helps me to make BIG and SHARP strafes. Also sharp prestrafe ftw :C
Btw, I suggest you to train your sync in a very high map. Jump from the top and try to get as much /speed as you can, but start with reallly slow strafes.
PS. With those "trainings", I've done 340+ maxspeed many times, and usually I get 330+ maxspeed