Does anyone know if one can receive a free upgrade or bulk head seats via online check in...
People checking in online have reported that bulkhead seats can be requested. However requested is very much the operative word. At the airport they will check you are physically able if it is an emergency exit. Also VS sell these extra-leg-room seats for £50 a throw, so if enough buyers turn up on the day then VS may well not honour your request.
As to free upgrades, I assume you mean an operational upgrade rather than a miles based upgrade. These can be awarded during OLCI. However they can also be awarded at check in when you collect your boarding card, at the gate, in the clubhouse, on the plane. In fact it seems to me to be morelikely, the closer you get to take off time - as it gets later the airline's view of how much of their overbooking is turning up becomes clearer.