I've recently started to oc my i5-4690k after getting a new cooler (be quiet dark rock 3) its sat at 4.4ghz after i went with a few of the settings on my motherboard. After testing on prime 95 for 20 mins it went up to 100 degrees but at zero load im sat at 39 degrees is there any advice you guys can give to improve this?
I'd pull your OC back just a bit to 4.2GHz. With on a single fan on your heatsink, and just the fact that you're air cooling, 4.4 is a bit of a high target. I have the Hyper 212 Evo with a 2nd fan, and I still hit about 82ºC with P95 at 4.2ghz, and idle at about 35ºC.
You could still try checking your thermal paste, make sure you've got a decent coating, but not too much. Make sure your CPU fan is following the airflow with your case as well (had a problem with that when I first put mine in. Made a negative airflow at the back, causing all my temps to skyrocket ><)