Ok I spoke to an ex intel tech and he told me how to fix it in case anyone else has the same problem.
There's a jumper on the motherboard, it will be the only one that's yellow.
Power off the pc, unplug it, then take out the jumper.
Go on another pc, put in a usb2.o drive, format it to fat32, do not select quick format.
Download the new bios you want to use, copy it onto the USB
Eject the USB insert it into the pc you want to update the bios on.
Plug the PC in, power it on and it will automatically start the process.
Wait for it to tell you to power off the pc then do so.
Unplug the PC, put the jumper back in place (it should go on pins 1 and 2, they're labelled)
plug the pc back in, power it on and press F2 repeatedly until you're into the bios. if it's worked it should look different.
Press F9 to set it to defaults, then enter to accept. Then F10 to exit and Enter to accept.
Then press F2 to get back into the bios to make any changes you have left to make and viola you're done.