A couple weeks ago I discovered Kodachi OS a pentesting operating system based on XUbuntu 18.04 well then I started a youtube video because I also use this laptop for school and noticed some slight lag so I opened GLX gears and it was apparent here aswell so I looked up problems that other people had and they said turn off vsync so I used compix like everyone said to turn off vsync and still . So I have now tried changing the the refresh rate and that didn't work for this I tried xrandr and compiz and neither worked. Thank you in advance.

Try booting a live distro DVD / CD on the machine (one that offers a GUI) and see if the lag is still present.

If it is not, the problem is probably a scheduling / timer issue with the particular kernel you are using, or how it is configured / compiled.

Cause it sounds like you have a problem in the kernel itself. It is possible that the kernel you are using doesn't run on that particular chipset and CPU in a stable manner.

It can also be that your hardware is not capable of coping with the load placed on it, or you do not have enough memory (the frequent pauses can be due to virtual memory paging.)