Ok so i plugged all my memory and drives back in , the other thing was that grey mentioned to check my fans. I have a watercooled cpu cooler with a fan mounted on the radiator. The radiator power was coming from a system fan header.
I have moved ther cpu pump and the fan to the headers 3 and 4 pin at the cpu.
Not sure if this has made much of a difference, but below i have posted my Afterburner settings which are stable.