Hi Mate
i have a 3770k under water with a 240mm rad and a 120mm rad a swifttech mcp 655 pump and a ek cpu block
now i can tell you a 3770k runs HOT
i can manage about 4.7 without spiking over 80c as long as my voltage is below 1.32v
you should be able to run at 4.5ghz with ANY heatpipe cooler with 4 or more heatpipes anything more than that will depend on chip and other components
on the stock cooler i can run at 4.5 as long as im not trying to run prime or 3dmark
keep temps under 85c on full load and u will be fine no matter what cooler u decide on