The recent changes have been bad news for golds. In the old system, Plats and Golds had to request an upgrade and pay for it with stickers if it cleared. Under the new system, as a gold you will be behind ALL plats and all golds with higher 12-month moving LP's than you.
That said, I did occasionally get upgrades on DL and US when I was gold there and they had free upgrades for all elites. On Christmas Eve 2009 my girlfriend and I got upgraded LAX-PHL, into a nearly empty F cabin, which was a real treat since I think it was the first time I had flown with her.