Depends on the servers tickrate.
100 tick:
cl_cmdrate 100 or 101
cl_updaterate 100 or 101
rate 30000
66 tick:
cl_cmdrate 66
cl_updaterate 66
rate 30000
Your 'rate' can be adjusted as you see fit. Typically a value from 20-30k is efficient though.
I also suggest to others capping your FPS to get a more consistent jump pattern. Having your fps uncapped can cause your timing to be off when your fps drops or increases due to map performance. I personally use a max of 60fps on 100 tick servers. My card can push around 200fps, but it's too inconsistent to keep timing fluid. Capping at a lower number, but not low enough to ruin timing, helps a ton with keeping consistency.
You can use 'net_graph 3' (or the others) to determine the tick rate of the server based on the values seen with 'in'. You should see something such as:
Code:
fps: 200 ping: 15 ms
in : 82 1024 k/s 100.1/s
out: 85 2033 k/s 100.2/s
loss: 0 choke: 0
The value all the way to the right on the line with 'in' can help you determine the tickrate of the server.
(Keep in mind the value can display incorrect information based on settings regardless if the server is set to 100 tick.)