Thanks for the replies! I've logged out and back in, and deleted 2 gigs (wasn't full, but wanted to see if it could help), still not able to update or download to the phone. I did manage to sync the apps on the phone with iTunes, but not sure that's solved anything.
I did a restore, but it only reset my contacts and email... Other step is a factory restore, but I'd need my IT desk to do that, its a company phone.
Best I can tell from the internet is that I might have an unfinished download- apparently ios only lets you download one thing at a time, so if one stalls or you're disconnected from wifi in the middle of a download nothing can happen until the first one is cleared. Which might make sense, the GBA4ios thing a few pages back never worked for me, I'm thinking I'm borked since that window has been permanently closed... Unless I can clear that from my queue factory reset might be the only option. The icon doesn't even appear on my screen or itunes, I can't find any way to delete something that doesn't exist