ok, sorted the middle chainring, old nick was right, i did back off and it went in ok, still cant get in to the largest ring on the back cassette, only thing i havent done is fiddle with the cable, maybe thats it.
i noticed today that when the gripshift says i'm on the no.2 on the back cassette it will be on 3 ring and so on, always seems the back cassette is ahead of the grip shoft, any ideas?