Keep in mind that these are just a few things that we see. There could be any number of reasons for stalls in progress.
You need to train heavier. We see this a bunch in our group classes. People have a tendency to turn a heavy training day into a practice day. Don’t do this! This is why you’ll hear coaches instruct people to perform movements that they’re comfortable with and that they can perform without overthinking. Always aim to preserve the stimulus of the workout. A guideline I use often is to begin working sets at 80-85%.
You need to slow down. Another common fault that will derail progress is rushing. A rushed warm up will leave you unprepared to load up. Rushed lifts won’t provide the mechanical stress that we’re after. Slow things down and watch your numbers increase.
You need to stop chasing numbers. Don’t worry about what weight you lifted last time. Don’t even worry about if you’re going to hit a PR (personal record) or not. PRs are cool! They’re fun! We get it! But in all honesty, you’re not going to PR every session. Instead, focus on hitting solid, crisp, reps. Focus on bracing, breathing, and the positions that will move you toward success!