Pistol + ? = 1.5BW squat

[Longshanks]

I'm curious about the correlation of the two because I don't have access to a squat rack but would like to know what the weighted pistol equivalent would be to a 1.5BW ATG squat? I realise the pistols wouldn't incorporate the same back strength and a there would be a lot of variation in the calculation due to height/length of levers of the body. I just want to know about relative leg strength. My guessing is that if one leg can do a controlled pistol at a BW of 100kg then two could lift double that. So including your body weight that should be a back squat of 100kg. So if you could do a pistol + 0.25BW (25kg or 12.5kg in each hand) then both legs should be able to do double this? (BW+50kg). I.e. a 1.5BW ATG squat.

Any thoughts on this? I'm sure I've seen a few forum members who are even close to double BW squat like Razz and Ortprod. What are your weighted pistols like in relation to this?

[Zac Rhyne]

Certain.

[Longshanks]

Interesting reply rhyneza, thanks for your feedback. Guess my calculation must be a bit off or you would be doing a pistol with 92lb. Not that I'm criticizing by the way, I'm relay jealous of your squat, that's like 2.2BW isn't it? Bloody awsum! How long have been squatting?

I just wanted to work out what a reasonable goal would be for weighted pistols as %BW?

[Blairbob]

I am 5'+ tall and weigh around 165. I don't have very long legs obviously. I should probably cut down to about 155 by next spring.

I BS 350 High Bar style. I've played with Low bar but haven't tested it for a 3r or 1r. I FS around 250

My best weighted SLS was 90ish lbs for 1-2r. 2 on my good side, 1 on my bad side. This was done in a front rack. I'm not sure if I could do more holding them in my hands, but eventually that could be a limitation in SLS progress.

[Zac Rhyne]

Taken.

[Longshanks]

Sorry rhyneza but I couldn't quite understand your calculation, I got a negative number when I tried it even with an imaginary BS of 1.5BW (333lbs for me, I weight 222lbs). I get the impression that a double BW Back squat seems to equate to a pistol + approx 40%. I suppose that makes sense that its a bit less than 50% since you aren't lifting all of you anatomy during the pistol or squat (from the knees down). I think whatever percentage body-weight the knees and feet are should somehow be subtracted from the calculation somewhere but I'm full of cold at the mo and my heads not working at all today.

I seems pistol +50% BW is a fairly good long term goal to aim for. I only started the single negatives about 5 months ago and am only just starting to add 10lbs as a counterbalance for a few negatives this month. I do pistols every strength workout though and have made modest but consistent progress. 5 years seems like a reasonable time frame to reach a respectable squat, I think that would be about an extra 20lbs a year for me, or 3.3lb per SSC. That doesn't seem quite so impossible when I put it like that.

I think this post alone refute claims that gymnastic conditioning is upper body dominant. I used to think 1.5BW squat was awesomely rare and 2*BW just a myth reserved exclusively for roid users.

[Zac Rhyne]

Indicate.

[Blairbob]

Well, one of the reasons it simply won't be the same is there a big difference when you SLS+100lbs (I've seen video up to 115) and you hold 3-400lbs on your back.