James Hook is ready to flex his new muscles to nail down the number ten Wales shirt. after working flat out in training and adding almost four kilos in muscle.
Now he hopes that bulk can help give him the edge over rival Stephen Jones when it comes to facing the world's best in the Invesco Perpetual Autumn Series.
Hook said: "There's a lot of competition at fly-half but it's now time for me to step out of the development stage and do it for real.
"I've been working hard and got huge gains from doing weights, speed and fitness work. It's the strongest I've ever felt and I'm really happy.
"At the Ospreys we've been pulling trucks and flipping tractor tyres during pre-season which was good fun. Our new fitness coaches Alex Lawson and Mike McGurn have been great and we're being monitored all the time. The fitness work has really benefited us."
Hook has found himself bowing to the experience of British Lion Jones for the coveted number ten jersey under the tenure of Warren Gatland.
But the 23-year-old showed his versitility at full-back on Wales' summer tour against the Springboks, when Jones retained his place, and Hook says that fighting for his place in the side is perfect motivation.
"Competition between Stephen and myself is nothing new. It's been there for the last few years. But I only played 18 minutes at fly-half in South Africa and now I need to impress.
"What I do at regional level will count for Wales selection and the Ospreys have some huge games early in the season. So my aim is to send a message to Warren by producing some good performances. I really want to start against South Africa on November 8."
Wales face all three southern hemisphere giants - South Africa, Australia and New Zealand - as well as Canada this November. And 27-cap Hook believes Wales can claim a major scalp.
He added: "We've got to take confidence from the Grand Slam and the way we matched South Africa in the second Test on tour. So we know we're not a million miles away from success against them."
Beating Merthyr has boosted Carmarthen Quins hopes of reaching a top eight spot in the Principality Premiership. Quins captain Haydn Pugh is delighted with his team's progress and is determined that everyone from the Under 6s through to the senior team, enjoys the ride.
When the Wales squad were asked to nominate individuals who played a big part in their early playing days, Wales and Dragons full back and wing Hallam Amos thought of his former Monmouth School rugby coach John Bevan.
Sam Cross and Luke Treharne have been named as co-captains of the Wales Sevens side as head coach Gareth Williams names his 12-man squad to play in the first leg of the HSBC World Series in Dubai next weekend.
Bedwas head coach Steve Law and players Nicky Griffiths and Alun Rees extol the virtues of the close knit club as they prepare to host third place RGC 1404 - who are one place head of them on the Principality Premiership points table - on Saturday.
Many of the Wales squad have said Diolch (thank you) to someone who played an important part in their early playing days by nominating them to be invited to the Wales v South Africa match. One person, Gowerton Comprehensive geography teacher Mr Dean Mason was nominated by two of his former pupils, Dan Biggar and Sam Davies.
The second WRU disability rugby pilot has been delivered, this time in Caerphilly schools, culminating in a festival at the Caerphilly Centre of Sporting Excellence, Ystrad Mynach tomorrow. Plans are in place to set up a Disability Rugby Club in Newbridge to provide long-term playing opportunities.
WRU TV: Hear from inside the Wales camp as Neil Jenkins discusses this weekend's clash with South Africa and how the squad are looking to put in a strong performance to round of the 2016 Under Armour Series