When you train, you always have to do more. Or as Greg Doucette says, “Train harder than last time”. This isn’t some corny “no pain, no gain” type of line. This is essential for growth and adaptation.
So, what does that mean if you can’t go up in weight?
Drop 25% of the weight and do more reps after you fail your normal routine. Or add in some other complementary exercise.
What if your time gets worse on your running interval work?
Add some volume and do some shorter more intense intervals.
This isn’t rocket science, but it does take something less than robotic.
Don’t be afraid to get outside the box and experiment.