@You_Too: Yeah, that frame's a mistake and that's exactly what happened, I was missing one frame, so I simply slowed it down by one frame but Premiere is stupid and always interpolates the first or last frame of the shot with the previous or next frame. But it's not necessary for you to render a new frame for me, I simply need to make sure that I cut the middle out and add one frame to that.
@AF: Wow, thanks, that's what I like my WP reviews to look like ;-)