APT is the best place to buy stuff for India. Kanishk and I have bought bands from them a few times. If you want, we can create a list, pool in the money and buy some stuff in bulk. APT is also extremely reliable. We paid regular shipping and I remember our bands got here within a week.

We could do the same thing, except order from perform better. They have the EVA foam rollers, but they have some strange handled bands.

The general layout:

Day 1: Deadlift Training
Day 2: Pistol Squat Training
Day 3: Off
Day 4: Squat Training
Day 5: Back Training
Day 6: Press Training
Day 7: Off
Day 8: Off
Day 9: Repeat

Deadlift Training
Deadlifts
Core Training
Hand Extensions

Pistol Squat Training
Pistol Squats
Weighted Pull-ups
BodyWeight Pull-ups
Core Training

Squat Training
Front Squats
Back Squats
Supine GHRs
Grip Training
Core Training

Back Training
Weighted Pull-ups
Dumbbell Rows
Cable Rows
Facepulls
Core Training

Press Training
Overhead Press
Unilateral Overhead Press
CGBP
Push-ups
Inverted Rows

I will switch things up once they stop working. But for now, this is the basic layout.
Core Training

The trick is getting a roller to India, though.

May have to bite the bullet and eat the shipping cost. It hurts so it's best to just get it over with, like a bandaid haha.

White ones are typically soft and not as durable. The thing is that some people if they are particularly messed up may need a softer one but softer means not as long lasting, for the most part. Some softer ones try to make up for it by putting a harder core in the middle, like Joe mentioned before.

The trick is getting a roller to India, though.

APT is the best place to buy stuff for India. Kanishk and I have bought bands from them a few times. If you want, we can create a list, pool in the money and buy some stuff in bulk. APT is also extremely reliable. We paid regular shipping and I remember our bands got here within a week.

Yeah, it really was a pretty bad thing to have happen. It could have been much worse but as it was it was just a little tweak and that was enough to cause me trouble for a good month. I had already suffered from sciatica for a long time, which I had finally solved, but this was worse in some ways.

Ouch! I had nerve pain after my surgery, poor nerve indeed :)

The thing is that just any foam won't do. It has to be very dense and hard foam and it has to be able to hold it's shape. The wrong foam will deform after a couple of uses and be useless.

I though there was more too it, thanks Eric! I'll keep that in mind.

fo real?

i do remember that story :) poor nerve.

Yeah, it really was a pretty bad thing to have happen. It could have been much worse but as it was it was just a little tweak and that was enough to cause me trouble for a good month. I had already suffered from sciatica for a long time, which I had finally solved, but this was worse in some ways.

while we don't get foam rollers per se around here we do get foam, I had tried once earlier to get hold of it, but since I had never used a foam roller myself, I didn't know how hard it should be. Of course, with Anuj's help that shouldn't be a problem anymore.

The thing is that just any foam won't do. It has to be very dense and hard foam and it has to be able to hold it's shape. The wrong foam will deform after a couple of uses and be useless.

but I do hold some for 30 seconds to a minute.

I think that is too long, 15 seconds is the most I would stretch a muscle at one time. I don't have anything to backup my stance at this point, lol, but a minute long stretch screams injury to me. That being said I think you could do 2, maybe 3, 'sets' of 15 seconds. Again, I can't find my reference right now.