I have recently begun strength training again with the intention of running 100 and 200m in masters track and field competition. For several reasons (which I would rather not debate now) I intend to focus a great deal of my strength training efforts on Bulgarian dumbbell split squats rather than normal double leg barbell squats. Because of that, I am trying to figure out what is a reasonable goal lift.
For example, I have always operated under the notion that the minimum standard for a reasonable sprint/power athlete is around 2x BW for normal bilateral barbell squat. So now I am trying to figure out what is an equivalent performance for the Bulgarian split squat. As a point of reference I weigh about 155lbs and during my first try at Bulgarian split squats I got up to 40lb dumbbells in each hand for 10 reps.
During a normal barbell squat at 2xBW each leg is loaded roughly with 1.5BW (because of course you weigh 1xBW). When you do a Bulgarian split squat, you have most (but not all) of your own BW on the lifting leg plus the weight of the dumbbells. So lets say you have 80% of your own BW on the lifting leg plus the weight of the dumbbells (or maybe only part of the wt of the dumbbells as well). The simplest equivalency would suggest that you need another 70% of BW in the dumbbells to make the equivalent of a 2xBW squat (80% of your own BW + 70%BW = 1.5BW). BUT, the barbell in a normal back squat probably has a larger lever arm about the hip joint so I don't imagine the comparison is not quite that simple.
That's probably more background than necessary to ask this simple question: What is the equivalent comparison for Bulgarian split squat to normal bilateral barbell squat?
70%xBW for Bulgarian = 2BW for squat? 1xBW? 1.1BW?
Those of you who regularly perform Bulgarian split squats and normal squats, please tell me what weight (lets use units of BW to keep things applicable across body size) would you use for the same number of reps and effort for each?
Thanks in advance,