[mepersoner]

I weighed 150.2 pounds this morning.

I did the following weight lifting:

5 rep dead lifts - 95 pounds
5 rep dead lifts - 135 pounds
5 rep dead lifts - 185 pounds
5 rep dead lifts - 205 pounds
5 rep dead lifts - 205 pounds
5 rep dead lifts - 205 pounds
5 rep dead lifts - 205 pounds
I really focused on looking myself in the face in the mirror and keeping my back straight, I hope I got these down correctly.

5 rep stiff legged dead lifts - 135 pounds
5 rep stiff legged dead lifts - 155 pounds
5 rep stiff legged dead lifts - 155 pounds
5 rep stiff legged dead lifts - 155 pounds
This one was a bit different. Am I supposed to put the weights back on the ground every rep, or just go down as far as I can without bending my back/legs?

6 rep bent over barbell rows - 115 pounds
6 rep bent over barbell rows - 115 pounds
6 rep bent over barbell rows - 115 pounds
6 rep bent over barbell rows - 115 pounds
I knew 135 would be too much, but thought 115 wouldn't be enough, towards the end of the last set, I knew it was perfect.

Next week I plan to add in shrugs to this workout. Also, how much should I increase the weight of my lifts by in next week's routine?

I then went to jiu-jitsu. We did the following:
10 minutes of speed back
5 minutes shadowing
15 minutes of mitt work
5 minutes of shadowing
5 minutes of pummeling
5 minutes of lockflow (Americana to straight Americana to straight arm bar to leaning Kimura, to Kimura while stepping over head to armbar on opposite side - opponent rolls out and lands in cross-side and repeats).
10? minutes of advanced lockflow (original lockflow, only when opponent rolls out of armbar, go into an omoplata, opponent counters, go into a triangle, opponent counters, go into an arm-lock then back to triangle, opponent counters and ends up in cross-side, repeat).
10 minutes of practicing elbow lock from guard, opponent counters, to upside down armbar, opponent counters by pushing into you, to triangle.
30 minutes of rolling