Stoopid question

Well, I'll only mention the bench, since the rest of it is pretty much covered above, one way or the other.

If you're currently 70-75kg bodyweight, and you are estimating your current bench 2 or 3RM is less than that, then I think the odds of getting 100kg, for 1RM, by the end of March 2025, is probably very low.

If you want a more achievable target, then it could be something to do your bodyweight for max reps. And try to beat that, the following year, or retain it etc.

If you can't currently bench bodyweight, then getting to that, and then repping it out, is probably going to still be ample challenge between now and the end of next March.

With regard to your current bench numbers… It's a lift that lags in some people, relative to their squats, deadlifts and pulls, myself included. There may be no single reason why. The 'checklist' I've heard, over the years, some of which may apply (or not), goes something like-

• Lack of overall upper body mass, but specifically weak points could be chest (failing at bottom position), triceps (failing towards lock out) and potentially people will even say it's down to upper back and other things, hard to say
• Lack of practice, I do think if you want to increase bench you probably need to bench twice a week, maybe once heavy and once dynamic or more submaximal and just for practice
• **** technique, although fixing significant errors might add 5-10kg to a bench I've never seen it add 25kg plus…
• Completely anecdotal here, but I'm convinced that people who started benching relatively later in life will always tend to lag compared to people who began building their bench in their teens. Again, completely anecdotal, but I've seen it enough now that I really think it's a factor. For whatever reason, starting squatting and deadlifting later just isn't the same bar to ending up with good numbers.

I used various powerlifting style blocks of 12 weeks to try to peak to a heavier bench, versions of programmes like Heavy Light Medium, Texas method etc. I did see progress here, but what got me to my biggest bench ever was conjugate style training, which was quite radical in its approach. Whatever you do, it's a matter of consistency and working hard at it, without injuring a shoulder.