78kg bench press is well within your scope, Iain. So that is 1000 reps, I reckon 100 a day, 5 sets of 10 in the AM and again in the PM, so ten days. You will have a great chest after that, or two torn pecs, not such a good look. Or you can go down the deadlift route, 100kg is definitely well within your scope, so 780 reps, 78 reps a day, 10 days, you get it. Your back spread will be like Thor's, or you will be crippled.