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is it worth upgrading a i7 3770k?

If you're just gaming and it's overclocked, no, not at all. If you're trying to push 144Hz then a 7700K would be a fair boost, but not to the point that I'd actually recommend anybody buy a new quad core at this point. Even Intel are moving on from quad core CPUs now. If you do any sort of content creation or streaming, a Ryzen chip would be a good upgrade (but a sidegrade for gaming). There's also Intel's new high end platform coming soon, though be prepared to pay through the nose for it. Lastly there's Coffee Lake, which will see six core chips come to the mainstream platform. I'd wait for those at least if neither Ryzen nor Intel's overpriced nuclear reactors appeal.

Also, if your 3770K isn't overclocked, now would be a great time to do it.

what cooler would you reccomend to replace the stock cooler?
 
No knowledge of it personally, but the reviews on the product page are good at least. Ultimately, there are a ton of options that all perform relatively similarly in terms of tower air coolers. The only thing that sets them apart is things like ease of mounting, fan quality/longevity/noise and customer service.
thanks for your help
 
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