Posting this to save me time when a new admin comes along, these are the admin console commands, you should bind your keys to these:
+grab
grab_shoot
grab_freeze
grab_forward
grab_reverse
est_admin
est_command
est_delete
admin
"say !teleport"
"say !adminbuild"
+hook
+rope
"say !respawn"
"say !banmenu"
Commands that don't need to be binded:
!ll message (This makes you say stuff in lasers above your head. Replace message with what you want to say in lasers.)
Don't know how to bind? Well then here's an example.
I want to open the est admin menu with the K on my keyboard, so in console I'm going to type bind k est_admin and press enter.
Now when I press K in the server the est admin menu pops up.
Don't know how to get into console?
Go to options - keyboard - advanced and enable developers console. After doing this press ` (the key on the left of 1) and the console will open up.