Well after burying myself on the weekend and achieving a new FTP with a 17% increase and decreasing my THR by 3bpm I new I had a little more in me but as I mentioned in my previous thread the other day, the Saturday ride on the weekend I really hit it hard then the heat had me really feeling it that I decided to listen to my body & took an extra day recovery although I did do a very light spin for 45mins yesterday followed my stretching & foam rolling.
Woke up feeling good this morning so decided today was the day, I’m happy to say I was right I did have a little more in me as I increased my FTP by just over 5% for a total of 22% and decreased my THR by another 2 beats for a total of 5 bpm. 
Starting weight @ 67.56kg ( 149lbs) FTP @ 215
Finish weight @ 66.67 (147lbs) FTP @ 263
I’m kinda feeling like a diesel powered hemi engine! 
Just joined local cycling club so looking forward to putting the engine to use on some longer faster group rides now that we’re allowed here in Ontario.
Honestly I can’t believe it’s been 18 weeks already, it’s been fun as every ride I knew I was accomplishing something and making progress.
I’ll put together a review over the next few days and post it. This was my first structured plan as I just got in to cycling last June . I did the majority of the weekday rides on the rollers and my weekend rides outside.
Cheers,