Ive found a fix for my problems, it seems MacOS became a bit more touchy on unstable power, perhaps it doesn't like my docks power supply, im not sure. So i just power the mac with a seperate power supply while docked, no more issues. Hope this helps some of you aswell.

How has this not been fixed yet Apple, geez youd think you would atleast give us a good way to downgrade.

SImilar issues with my usb-c dock on 2019 macbook pro. It will work without issue after SMC reset while plugged in, when i go to work and come back home to plug it back into my dock it works for a few minutes, then starts disconnecting, then recconects without power, and at the end that USB port doesnt work anymore, until i perform an SMC reset.. Im doing multiple SMC resets per day apple...