I stayed over 100 nights a year for multiple years. One year was over 150. Never get upgrades or anything special. Always have access to lounges.

Learn a long time ago not to expect upgrades. That way, when I do get one, it is like a pleasant surprise. For me, upgrades are really not that important when I am traveling on business. Makes no difference whether I am on a high floor or have a larger room. Only time I care is when traveling with family and the extra space is of use.