I've been Gold for several years now, and have actually had pretty good success with upgrades. It appears that the routes you indicate are all pretty elite heavy routes with lots of business travel. I have pretty flexible travel days, so I usually fly on weekends when there is a little less business travel. Additionally, I'm flying to/from less elite heavy cities (at least it seems that way...)

Aside from these things, I don't know of anything specific one can do to increase their rate of sticker upgrade.