I'd be very interested in this as well since I have a very similar setup. Well, same processor and heatsink I guess.
I think the idea is to increase your FSB by 5 - 10MHz at a time, then boot into windows to test for stability and see if you're comfortable with the temperature. Here are some software you can use:
Google: Intel Thermal Analysis Tool
Prime95, Memtest86: http://www.overclock.net/intel-cpus/...ing-guide.html
Orthos SP2004: http://sp2004.fre3.com/beta/beta2.htm
Prime and Orthos are what you can use to load your system, everest and the thermal analysis tool will give you the temp, and cpu-z will tell you how fast your system is running. Memtest will test your memory.
Before the final stage of OC you want to reach, people seem to be comfortable running the load tools for 1 hour before moving on. At the final stage of OC, I think you said 3.2ghz, you want to run them for at least 6 hours before assuring system stability. Also run memtest 5 - 10 times at the end.
If your system is not stable in windows, that's good (or best of the worst, I'd say). Just reboot, go to your BIOS, and try increasing your vCore. I think the consensus is not to go over 1.5v on conroes. That means don't jump straight to 1.5v. I've heard of 3.6ghz on 1.41v, so you get the idea. If the higher vcore does not stabilize your system, it means you should reboot to your BIOS and back out the OC a bit. If your system is unstable at Boot or POST, you gotta reset your CMOS by unplugging your battery or setting the jumper on your mobo. Just make sure you unplug your PSU before you do any of that, and keep your body grounded.
in short, OC FSB 5 - 10 mhz at a time.
check for stability.
if stable, good. if not, try raising vcore.
if stable, good. if not, back out your OC, you have passed the sweetspot.