Weakness before Strength
-You are only as strong as your weakest link
Hitting plateaus are never something one wants to do. But in most cases it is inevitable. Having a weakness in your training will likely be the primary thing keeping you from progressing. Without writing a detailed program or getting too specific, here is a simple solution. Normally whatever it is you avoid or barley hit at the end of your workout is what is suffering. Take your weakest movement like external rotation/hip adduction/reverse curling and start with it before getting into the meat and potatoes of your workout. Leaving your ego at the door is of upmost importance here because you are GUARANTEED to drop pounds on your primary lifts. As you adhere to the program for at least 6 workouts you will see a dramatic increase in both your beginner remedial work and the primary lifts. When you return to your normal routine, you should see some dramatic increases in strength and even just better connection to the movement overall.
Try starting with 3–4 sets of 6–8 repetitions then move onto your Benching/curling/squatting. IMPORTANT to note that you do not want to be attempting new maximums because as I mentioned you will be weaker. In the iron game of our weaknesses build our strengths, so go after them!
Yours In Health
The Healthy Lifter