If your talking about the sites in your signature, I wouldn't call them well optimized. Also, what keywords do you rank well for? Reason I asked is I've seen so many people say they rank well for such-in-such keyword, when in reality that keyword gets little to no searches.
Your friend is right, 3% is very low. Then again, how old are your sites, what have you done for building links, ect, ect. A number of variables.
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