It's not rising very much. What am I doing wrong?

Last week, I tried a King Arthur white bread recipe. I over proofed it because it didn't rise over half an inch above the pan. I waited two hours for it to rise. When I realized I failed I baked it anyways. However, I tried again today and again I over proofed it BUT it's only been 30 minutes! It failed the poke test after only 30 minutes of proofing 😫 What am I doing wrong? I was super diligent about liquid temperatures today. I put it in the oven to rise this time instead of on the counter. I still got the same results.

Please help 🙏 Any advice is welcome.