Personally after playing with all stock settings and doing some 3DMark06 benchmarking and Last Remnant benchmarking I don't really find a need to OC if you're saying you don't want to go over 3 Ghz. With turbo boost you can already reach 3.2Ghz.
To Answer your question, I have tried 200x18 (passed OCCT(linpack) 2 hrs, 100 pass IBT,10 pass linx, 8 hrs Prime95) with no problems.
I am now testing 180x20 (so far 2 hrs OCCT(linpack) 10 pass IBT, 10 pass linx, running prime95 now)
I find very little difference in performance between the 2 other than my Ram in the 180x20 is only set at 1440.
For benchmarking I don't really think there is a huge difference though the scores do differ from stock to OC, but the 200x18 vs 180x20 have almost no difference in scores. Only real difference is is that I have to use 1.225V vcore for 200x18, while I'm testing 1.218Vcore for 180x20 right now. On all stock default settings vcore ranged from .9V to 1.25V
i5 stock
http://service.futuremark.com/compare?3dm06=12639075
180x20
http://service.futuremark.com/compare?3dm06=12639444
200x18
http://service.futuremark.com/compare?3dm06=12639288
To Answer your question, I have tried 200x18 (passed OCCT(linpack) 2 hrs, 100 pass IBT,10 pass linx, 8 hrs Prime95) with no problems.
I am now testing 180x20 (so far 2 hrs OCCT(linpack) 10 pass IBT, 10 pass linx, running prime95 now)
I find very little difference in performance between the 2 other than my Ram in the 180x20 is only set at 1440.
For benchmarking I don't really think there is a huge difference though the scores do differ from stock to OC, but the 200x18 vs 180x20 have almost no difference in scores. Only real difference is is that I have to use 1.225V vcore for 200x18, while I'm testing 1.218Vcore for 180x20 right now. On all stock default settings vcore ranged from .9V to 1.25V
i5 stock
http://service.futuremark.com/compare?3dm06=12639075
180x20
http://service.futuremark.com/compare?3dm06=12639444
200x18
http://service.futuremark.com/compare?3dm06=12639288