Yea, Salt and pepper is basically the only thing you should ever put on a nice grilling steak. Marinades are for tougher cuts like sirloin or london broil. I am going to assume your t-bone is a pretty standard 1-1.5 inches thick, if so, your cooking time should be approx 6 MIN on first side, and 4-5 min on other side.
If you have an oven with a broiler, use that, better than pan frying and just about as good as grilling. Position your oven racks so the top of the steak is 6 inches from the heating element. Also letting the meat come to room temperature is a good idea as was mentioned above.
On most ovens, when you pull it open just a little, it will hit a little stop so the oven stays just open, this is not a flaw in your oven, it is there on purpose, keep you oven open like this when broiling, if your oven heats too hot, the element will shut off and your meat will not cook properly.
Once you pull your steak, let it rest 5-10 minutes, most good chefs also will put a little butter on the steak at this point. Just enough to cover the top. Do not ever cut into the meat while it’s cooking or before it has sat for a good 5-10 minutes. I cover mine with aluminium foil during this rest period. And also, medium rare is about as cooked as you should ever go. You do know that heat denatures protein making it unusable, so even if you only do it so you are getting the most protein from your meal, don’t cook it to medium or past.