Oh I've been having this conversation with an LS mate, he's a pure controller player as am I, and has been looking to optimize his setup as well. This is what I came up with:
https://dl.dropboxusercontent.com/u/...goon_Bar_1.JPG
The jump macro is simply
/micon "Jump"
/ac "Power Surge" <me>
/ac "Jump" <t>
so you hit it during one GCD to buff then the next to actually jump. If Surge isn't up you'll just jump during the first press.
Buff Macro someone else listed earlier and mine is basically the same:
/ac "Blood for Blood" <me>
/ac "Life Surge" <me>
/ac "Internal Release" <me>